I know that I need to lift weights, but how often? As a rookie, how many is enough or too much? After I have been lifting for years, how do I continue to improve without risking injury?
-Start lifting weights 2 days a week and progress to 4-5.
-Start with 30 minutes and progress to 90.
Everyone is different with different goals and expectations. Either way, to have a strong body that you can live with, you need to lift weights. If you want more results and more benefits you will have to continue to push and get stronger and do more work.
Start with total body workouts with a day off in-between for 2-3 days a week. Then increase to 4-5 days a week, mixing in different lifting programs, workout for two days in a row and then take off a day. To advance, you will need to get more volume/work per muscle group in a given week. Commonly, people progress to a “Push/Pull/Legs program so they can devote more time to an area of their body.
– “Push day” includes Chest, Triceps and Shoulder muscles,
– “Pull day” is Back and Bicep muscles
“Leg day” is Gluts, Quads, Hamstrings, Calves muscles.
As you become stronger your metabolism will increase and your bones and tissues will become denser and stronger.
