How often should I lift weights is a question I am often asked. And like many other questions, the answer is “it depends”
How often you should lift weights will depend on several factors, such as:
- Goals
- Age
- Time available
- Fitness level
A general guide based on your level of fitness would be:
For Elite athletes (you know who you are): three to five times a week using a 3:1 or 4:1 split. This means dividing the entire body where it takes 3 or 4 days to complete the body before taking a day off. This allows more weight, ore sets and more intensity. Try to get 4 to 5 days of rest before repeating a particular bodypart. Example would be Back/biceps on day 1, Legs day two, Chest/Shoulders/Triceps on day 3 and then take a day off and then repeat.
For average/good shape: three times weekly is a good rule of thumb (typically upper body one workout and lower body the next work out).
For poor shape/haven’t exercised at all in a long time: start with one time a week where you due a few sets per body part and complete your entire body in one 45 minute to 60 minute session.
Then build up your frequency working towards 3 to 4 times a week over the next 3-4 months (splitting your body into upper and lower body routine). Taking it gradually will help ensure you don’t get injured, or to sore. You will still see changes and be motivated to continue.
Respectfully
Jeff Behar
A4M/Worldhealth.net Medical Commentator on Exercise (http://www.worldhealth.net/forum/show/84/exercise/)
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