Frequency of Weight Training

[suzannaerin]

Hi Cathe (and anyone else who wants to answer)--Will I see results if I work my upper body and legs only once a week? I'm currently rotating the PS series, Leaner Legs, and Max Intensity Strength--working each body part twice a week -- hope to incorporate the rest of the CTX strength work soon, too. While I've seen good gains in strength, I feel like I can do better. Would I see better results going to once a week for strength work, especially since I do at least 40 minutes of cardio six days a week? Thanks, in advance, for any advice! Suzanna

 

[Aquajock]

Good morning,Suzannaerin!

I'm not Cathe, but . . .

In all candor, I think your noticeable results will diminish if you go from 2X per week to 1X per week for your strength training. Up until summer 2000, I was only lifting and leg-strengthening once a week (my only land workout) and my other four workouts were the water aerobics classes I taught. I'm a kick-butt aqua instructor, but circumstances compelled me to change my schedule from 4 classes per week to two, which caused me to go to 3 land workouts replete with La Cathe's I-Max video, weighted leg strengthening, deeper core ab work and upper body weight lifting. My strength gains have been almost exponential, in a way they never were in my previous program. Plus, I never have DOMS now, and I almost was always sore after my once-a-week weight-lifting day.

That's just one person's experience. However, ACSM guidelines DO recommend focused strength training at least twice a week for all major muscle groups. My guess is you might benefit from increasing the variety of strengthening exercises you do as opposed to decreasing frequency.

Rock on . . .

annette

 

[suzannaerin]

Thanks!

 

[Cathe Friedrich]

Hi Suzannaerin! This is another one of those trial and error situations. It all depends on what your body responds best too. If you feel that you can do better than I would encourage you to either, 1) cut back and go to once a week but make sure that you stay focused, committed, and give each rep of each exercise your undivided attention or 2) stay with two workouts a week but change around your exercise order to shock your muscles into a new way of working. Just as our minds can get lazy when we get too nestled in a comfort zone, so can our muscles.

Also, if this is at all possible for you, you may want to try increasing your cardio to 60 minutes per session and reducing the amount of days you do cardio. This now opens up a couple of days where you will have no cardio interference and can totally focus on your weight training.

Good Luck!

 

[suzannaerin]

Thanks for the tips, Cathe. There's a lot of confusing information out there! I knew I could count on you for excellent advice.
Suzanna