This is how much time you need for successful strength training
Nothing comes from nothing. A stupid phrase, but unfortunately, with a kernel of truth. Because it also applies to muscle building. You need to invest a certain amount of time for successful strength training. The fewer units you do per week, the longer your workout should be. Here is everything you need to know:
Once a week, twice a week, daily
Training scheduling plays a crucial role in successful strength training. The absolute minimum to achieve success is once a week. For those who want to stay fit and healthy, three workouts on non-consecutive days are ideal. Those who are particularly ambitious can also train daily but pay even more attention to an innovative training schedule. Otherwise, it can quickly come to a training plateau.
Successful strength training with only one weekly session
If you can only train once a week, you should be aware that there may be successes, but they are manageable. To get the most out of your workout, you should train for at least 60 minutes, better 90 minutes. A study published a few weeks ago by the America College of Sports Medicine showed that even a once-a-week workout is enough if you keep the following things in mind:
- Training each major muscle group is essential. This includes the legs, glutes, back, abdominals, shoulders, and arms.
- Each major muscle group needs 3 sets of 8 – 12 controlled movements with a muscle tension time (time under tension) of 30 to 50 seconds.
- To keep the workout from getting too long, it’s best to do exercises that target many muscle groups. See the photo gallery for a few examples:
Successful strength training at two or three sessions
If you train two or three times a week, you can reduce your training sessions to 45 to 60 minutes. This way, it is then possible to train different muscle groups. For example, on Monday, you can concentrate on the upper body. Then you do exercises like bench presses, lat pulls, shoulder presses, and planks. Then on Thursday, you focus on the lower body: lunges, squats, hip raises, and deadlifts.
- It’s best to do 2 to 3 sets of 8 to 12 repetitions with 60 seconds rest at 60 to 80 percent of your maximum strength.
- If you can train three times a week, it is advisable to train both the upper and lower body in the third session. But give your body 48 hours to recover.
Successful strength training when you train daily
If you’re training daily, you definitely need a good plan. Overtraining or stagnation can occur too quickly otherwise. Even 20 minutes can be enough for beginners. However, if you have been doing it for a while and know your body well, you can train for 60 minutes. In addition to full-body exercises, it is also possible to do isolated strength training. For example, biceps and triceps curls.