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Lifting once a week worth it?

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  • Lifting once a week worth it?

    I only have time to lift weights once a week. DH is gone 6:30-6 M-F and I work in the evenings. I'm wondering if lifting Sat or Sun is worth it until I can lift more frequently when the weather is better (weights are in the garage). I play soccer W/Th so that's my sprinting. I have a 2.5 and 4.5 yo that I'm home all day with and will be chasing at the park again once the snow melts.

    Will lifting once a week help me to work on body recomp and lose the extra weight around my middle? Or should I just wait until I can get in at least twice a week?

  • #2
    Of course youll still make gains in strength and muscle til you can get more workouts in

    in other words, go for it
    beautiful
    yeah you are

    Baby if you time travel back far enough you can avoid that work because the dust won't be there. You're too pretty to be working that hard.
    lol

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    • #3
      Originally posted by bloodorchid View Post
      Of course youll still make gains in strength and muscle til you can get more workouts in

      in other words, go for it
      + 1. You could also add a second day of body weight exercises at home when you can spare 5-10 minutes. Starting out, you can get gains by just doing it.

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      • #4
        Originally posted by teach2183 View Post
        I only have time to lift weights once a week.
        Lift heavy, lift slow, lift in good form. It should only take about 10-15 minutes to get a good workout. Find your maximum lift and go to about 80% of that, you're not likely to hurt yourself and will probably only manage 2-8 reps until exhaustion. If you can do more reps, up the weight a bit until you're back down to two or three. According to the Body by Science folk it takes 5-15 days for your body to build new muscle so a week between bouts could be just the ticket. If you don't improve after seven days, try dropping back to 14 days between sessions and see if that makes the difference. Apparently it takes roughly four weeks before muscle mass starts to be lost so 14 days between workouts should not be a problem unless you're in a hurry.
        Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

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        • #5
          Originally posted by Nigel View Post
          Lift heavy, lift slow, lift in good form. It should only take about 10-15 minutes to get a good workout. Find your maximum lift and go to about 80% of that, you're not likely to hurt yourself and will probably only manage 2-8 reps until exhaustion. If you can do more reps, up the weight a bit until you're back down to two or three. According to the Body by Science folk it takes 5-15 days for your body to build new muscle so a week between bouts could be just the ticket. If you don't improve after seven days, try dropping back to 14 days between sessions and see if that makes the difference. Apparently it takes roughly four weeks before muscle mass starts to be lost so 14 days between workouts should not be a problem unless you're in a hurry.
          Interesting. I've been doing 3 sets of 5 for squat, bench, and lat pull down with 1 set of 5 for deadlift.

          I'm not just starting out, but recently am having trouble with fitting in the lifting. I've done the body weight stuff but other than push-ups need a lot of reps to make it challenging so then it takes too long.
          Last week I did
          Deadlift - 155lbs
          Squat - 125lbs
          Bench - 105lbs
          Lat Pull - 75lbs

          I've been trying to add some each week but just feel like I'm hitting a wall so was thinking the problem was only lifting once a week.

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          • #6
            Absolutely. Do a heavy total body destruction 1x a week or do an upper/lower body split sat/sun. I'd say add in a home workout in the middle of the week (using bodyweight stuff, yoga dvd, resistance bands, etc).

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            • #7
              I think so long as you can keep adding weight to the bar you are making progress.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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              • #8
                i only go to the gym once a week as i live a ways out of town. it definitely works. i have made really good strength gains and also body recomp. my muscles are way more defined. i do walk alot the rest of the time over hills and gnarly terrain but i always have. i also dont really do any other stuff like body weight work outs inbetween. so yes. go for it but just make sure you go real hard when you are there.

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                • #9
                  Definitely worth it.

                  Try and supplement it with other activity, though. Like if you're doing any light activity about the house or walking somewhere just throw a bag of weights on your back.
                  --
                  Perfection is entirely individual. Any philosophy or pursuit that encourages individuality has merit in that it frees people. Any that encourages shackles only has merit in that it shows you how wrong and desperate the human mind can get in its pursuit of truth.

                  --
                  I get blunter and more narcissistic by the day.
                  I'd apologize, but...

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                  • #10
                    i'm back with my personal trainer and i'll be lifting once every 4-6 weeks, even that is enough

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                    • #11
                      I am thinking about moving toward this kind of schedule. I feel it would give me enough rest for the heavy stuff in order to make gains the following time, and then leave room to play with whatever I want the rest of the days

                      But yes. Once a week is plenty, although supplementation would be a good idea. Active rest is the best.
                      My chocolatey Primal journey

                      Unusual food recipes (plus chocolate) blog

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                      • #12
                        Active rest is the best.
                        i look on walking as active stretching and it makes me feel alot better when i have trained real hard to be able to move around.

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                        • #13
                          Totally worth it. There's whole programs built around lifting once every week to 10 days (Body by Science, specifically). You'll still get a lot of benefit out of it, it'll just be a little slower progress than if you went 2-3 times per week.

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                          • #14
                            Originally posted by seaweed View Post
                            i look on walking as active stretching and it makes me feel alot better when i have trained real hard to be able to move around.
                            Same here. My mileage every day varies from 2-5
                            My chocolatey Primal journey

                            Unusual food recipes (plus chocolate) blog

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                            • #15
                              i do minimum 6ks which is about 4 miles i think? i do try to go up hills and over uneven terrain as much as possible. i learnt the hard way about how bad unidirectional movement patterns are. i find i can focus too on muscles i have been working and try to stretch them out as i move. and it is always good to get the blood flow going to your muscles when you have been weight training.

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