The minimum time you have to spend on strength exercises to see results
We know how hard it is to stop watching your favorite series on the couch to go to the gym, or just stop doing anything to make the gym bag and also go to the gym. Or maybe you’re one of those whose exercise is based on going for a run, and the day you decide to step on the gym, you’ll get muscles that you didn’t even know existed.
Whether that’s why you don’t walk in the gym or simply because you don’t have the time (or what’s exactly the same because you don’t have the motivation), you’ve probably asked yourself exactly the same question as us at any given moment: Am I really going to see results if I only do strength training once or a couple of times a week? Since we’re fine, now we’re solving your question.
Why should I do strength training?
There are many compelling reasons, worth the redundancy, to take away the fear of entering the weight room, even if your goal is not to gain volume in your arms and end up like Arnold Schwarzenegger. Strength training has many benefits for our health: it improves physical performance, cardiovascular health, functional independence, cognitive abilities and even self-esteem. It can also lower blood pressure and help reduce your chances of developing type 2 diabetes. Surprised? Since there’s still more.
Gaining muscle strength reduces the danger of being hurt badly if you have a minor accident such as a fall, blow or dislocation. You also increase bone density and increase the strength of the ligaments and tendons, thereby strengthening the muscles and avoiding injuries.
If your purpose is to lose weight and for this reason you rule out lifting weights, you are very much mistaken. Cardiovascular exercise alone does not increase your chances of losing weight or reducing fat. However, multiple studies have shown that twice weekly strength training, accompanied by a balanced diet, helps to reduce the percent of fat. So you can stop focusing on just aerobic exercise and also get rid of the fear of weights.
How much time per week do I have to spend training to see results?
Within the relativity of this question, there are some factors such as the intensity and volume of training that have a significant influence on how much time to spend on exercise. It’s not exactly the same to train three days a week, doing 20-minute treks on a treadmill as it is to spend exactly the same amount of time training more and more with weight and intensity.
In cases where lifestyle or exactly the same genetics do not encourage proper restoration, it is best not to overdo it with strength training (two-three days). It is recommended that those people (athletes) who have more discipline, desire and their lifestyle is suitable for high intensity workouts without damaging their daily routine should do training sessions lasting more than three days.
If you have little time per week to devote to exercise, it is a good idea to select one day or two per week for strength training and one day of cardio LISS (low intensity) or the rest of the days make sure you walk for at least fifteen to twenty minutes. The time we spend training, we should be concerned about training at a suitable intensity to provoke muscle adaptation and then return to training after we have fully recovered. The adaptation to a stimulus, in such a case the training, requires a total restoration to continue advancing. If you don’t allow time for your body to recover after a high-intensity workout, you may soon become stagnant.
Full body training can be really effective once or twice a week. For the average person, a strength training once or twice a week is enough to break the negative effects of a sedentary lifestyle. It is enough to encourage muscle development, increase cardiovascular endurance and help build endurance.
However, despite the fact that you can potentially gain strength from a single intense workout, it is more bearable to do 2 per week because the intensity of the effort over a couple of days is less of an impact on the body.
Getting the most out of a training program
When we want to do a full body workout, whether it is one day (very high intensity) or a couple of days (high intensity but lower than one day), we do not need to spend a lot of time on it. The trick is to choose the right exercises.
Good full body training should involve as many muscles as possible. The more muscles involved in performing the exercises of our routine, the more calories we will burn.
- A key factor that is often overlooked is warm-up. A good warm-up even before the high resistance training is vital and especially if you are sedentary the rest of the week.
- Another essential factor is to have a proper diet, it is worthless to go to great lengths if you are going to throw it all away by eating poorly. And above all to consume protein accompanied by quality carbohydrates after training to restore glycogen levels and help the muscles recover faster.
You got 15 minutes? We teach you an all-terrain routine based on three complete exercises that involve an endless number of muscles.
In a nutshell:
Doing something always and at all times is better than nothing, but that’s not enough if you really want to get in shape. Exercising once or twice a week is not going to make you achieve a competitive bodybuilder body but will help you stay fit and look strong and healthy if you really take it. Including a strength routine will let you see important changes in your body. So don’t focus on just cardio LISS (low intensity and weightless) and lose the fear of weights because you think you’re going to become like the Hulk.