How often are we supposed to be lifting?

There is so much conflicting evidence about everything fitness now a days. For gym newbies, it can be overwhelming. One of the first questions I get from people who are new to working out is, "How often should I be lifting?"

Let me first be clear, that resistance training includes anything that causes the muscle to resist against. This can be metal weights, rubber bands, body weight, tires, weighted balls, and even water.

When developing a resistance program it is essential to consider

- sets ( how many times you perform the routine)

- repetitions (the number of times you perform the same exercise)

- intensity (the level of energy you bring to the exercise)

- contraction type (push, pull, hold)

- contraction speed

-rest between sets

- exercise frequency

The standard recommendation for lifting, or any type of resistance is 2-3 times a week for each muscle group. It is imperative that you allow time for your muscles to rest and recover. According to the ASCM it is recommended to allow at least 48 hours of rest in between training sessions. This is why many people will separate training muscle groups into different days. One simple example may be to train upper body muscles on Monday,and Thursday with Wednesday as a rest day. Then train lower body muscles on Tuesday and Friday.

The bottom line when beginning any resistance routine is to remember

1. Schedule in time for the muscles to rest and recover.

2. Make sure that you are working every major muscle group evenly.

3. Don't be afraid to challenge yourself. That is the only way you are going to grow. And my bet is that you are capable of more than you give yourself credit for.

If you have any questions about how to begin a weight lifting program, please don't hesitate to comment below. I will be more than happy to help in any way I can.

Sabrina White

Health and Wellness Expert

www.ayurvedacoach.org