Research continues to prove the incredible benefits of strength training. In fact, I say:
Strength training is as critical to your overall health and wellbeing as annual checkups, pap smears and mammograms.
The big question is, how much time do you need to spend strength training each week to get these amazing benefits. Women respond to workouts very differently than men, and as compared to other women. Your results are dependent on your personal physiology. For example, it is very taxing on my body to adapt to strength workouts and therefore I need to ensure excellent recovery and nutrition. Conversely, some of my clients can breeze through a tough workout and see results the next week.
If you are like me and love your strength workouts, you can complete up to four workouts every week. I look forward to my four 90 minute workouts each week and complete 20-25 sets in total during each session. You can do other non-strength workouts on the other days if you like to be active every day. If you’d like to get a peek at one of my leg workouts, click HERE
For more advanced strength training and big improvements in your musculature, consider a 4-day split where each day is dedicated to one or two major muscle groups. For example, my usual weekly schedule is as follows:
Tuesday: Back and Biceps
Thursday: Legs and Shoulders
Saturday: Chest and Triceps
For each workout I will complete 4-5 different exercises and 3-5 sets for each. My goal is to increase my muscle mass just a wee bit more, so I aim for 10-12 reps for every set.
If you are like my clients and want the best results in the least amount of time, you need to hit a minimum “volume” each week in order to produce results. Check out this week’s video below for more content and details.
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In order to become stronger, you must get comfortable with discomfort. Face the challenge, and overcome it.
Stay strong, friend.