Where exercise is concerned, it is incorrect to say more=better. While it good to be regular with your exercise programme, you will not see real and healthy benefits faster if you exercise more frequency. This is especially true where weight training is concerned. It is important to think about how often should you lift weights because the rest period is when the muscles develops and strengthens. You will notice that your workout plan probably has 48 hours between working out a particular muscle or muscle set. This is to ensure that you do not injure yourself. So when answering the question: How often should you lift weights per week, think about the following points…
- The American College of Sports Medicine recommends lifting weights 2-3 days a week with a 48 hour gap between muscles.
- This recommendation could be adjusted to 3-4 days as long as it is on non-consecutive days.
- The day split will result in appropriate body part splits. Therefore, you could exercise your upper body muscles on Monday and Thursday and lower body on Tuesday and Friday enusring a 48 hours gap between muscles.
- Adults should train a muscle group for 2-4 sets with 8-12 repetitions per set.
- The rest between sets depends on your fitness goals and muscle building targets. Rest periods fall in the 30-90 second range and can go even as high as 2-3 minutes between sets.
Needless to say, these are recommendations for safe exercise and muscle strengthening and are not set in stone. You will notice that every instructor will also recommend cardio exercises to balance and complete the workout programme. And remember, the question how often should you lift weights may have been answered but never forget the importance of breathing and good form when you lift weights.