A Answers (6)
JC Pinzon , Fitness, answeredOne can do resistance training everyday. There are over 600 muscles in the human body an it would be impossible to train them all in one session. The best way to train is to split your routine using different muscle groups everyday. One can split major muscle groups in either upper body exercises one day and lower body exercises the next day, or front and back muscles. Some muscles can be trained everyday like the core muscles. The core muscles which are mostly in your midsection are build for endurance and you can use different exercises for these group of muscles. Be sure to target the muscles in different planes of motion and keeping track of the exercises so you don't overtrain them. Resistance exercises can use either your own body weight, free weights, machines or rubber bands as long as you use them with the right intensity and frequency. Resistance training can help you either gain or lose weight depending on your goals. The intensity of the exercises will help you achieve your goals.
Ural Martin - NASM Elite Trainer, NASM Elite Trainer, Fitness, answered
The amount of days you resistance train as a lot to do with your goal, three days of resistance circuit training with some form of cardiovascular exercise on alternate days work well for someone who is trying to tone and shape their body. For more bodybuilding type resistance training, you could train five to six days by alternate two muscle groups on alternate days.
Rich Kevan, CPT,NASM Elite Trainer, Fitness, answered
This largely depends on your method, program and goal. For the average person, do 3-5 days per week for 30-60 mins. Consult further with a trainer to find out specifically what programing protocol will be correct for your situation.
Cecilia Alston - NASM Elite Trainer, NASM Elite Trainer, Fitness, answered
That depends on what your goals are and what you exercise experience is. Whatever the answers to those questions are you must remember that you want to give your muscles time to recover because the development occurs during the recovery period.
If you choose to train on back to back days such as Monday Tuesday and Wednesday then you will want to alternate muscle groups. For example you could do back and biceps on Monday, legs and cardio on Tuesday and chest and triceps on Wednesday. This schedule will give all your major muscle groups time to recover before working them again. There are several different scenarios. This is just one example.
Sarah Kirtland , NASM Elite Trainer, Fitness, answered
Resistance training is an excellent addition to a program, but needs to be implemented correctly to ensure optimal results and injury avoidance. There are two major factors to consider when deciding how frequently to train with weights. These factors are training goals and recovery. Training for different goals such as muscular growth, strength, endurance, and power all require a slightly different training frequency for desired adaptations to occur. This frequency may fall between 2-6 days per week depending on fitness level and the structure of the individual workouts. In terms of recovery, muscles require rest to rebuild. Weight training places stress on the muscles being worked. It is only during rest periods that the muscles will make adaptations to the training that occurred. Keeping both of these things in mind, here is a good general rule to follow: Muscle groups can be trained every 48-72 hours depending on the intensity of the training session. More damage to the muscles = more recovery necessary. Waiting for longer than 72 hours however can diminish the accumulated gains that are a result from training more frequently. Lastly, as muscles adapt to resistance training and the entire musculotendinous unit becomes stronger, training frequency can usually increase.
National Academy of Sports Medicine answeredThe number of days per week that you should resistance train depends on multiple factors including, but not limited to, your lifestyle, fitness goals, resistance training experience, and your schedule. Due to other obligations, it can be a real challenge for many people to resistance train more than 2-3 days a week, and that is okay! For most exercisers, 2-3 days a week of resistance training will be adequate to continue to see improved health and strength benefits and body composition change. The key with any resistance training program is to maximize the time that you can commit to your workouts to ensure that you are getting the most benefit out of every session as well as to develop a realistic plan that you can stay commited to. Consistency is one the most important factors when it comes to benefitting from an exercise program.Helpful? 1 person found this helpful.