You know there are a tons of good reasons to be hitting the weight room regularly. It improves movement, psychical performance, cognitive abilities, reduces blood pressure and all that good stuff.
But, it can hurt. Recovery from weight training is honestly something that leads many people not to want to do it ever again. So here's how to get the maximum amount of results from the bare minimum of strength training.
Here's some good news: Once a week is an effective frequency for strength training. You can get substantial gains from this small frequency, and experts agree.
“Full-body functional strength training can be super effective once or twice a week,” explains Jordan Metzl, a doctor of sports medicine. "It helps your muscles get stronger, improves your balance, and preserves your fast-twitch muscle fibers, allowing your muscles to contract faster.”
So limiting your strength training to once or twice a week won't give you massive, bulked up Hulk muscles. But it will give you all the other benefits associated with the exercise, and decent gains too. The recommended time per workout is relatively short, about 15 minutes for twice a week lifts and 30 minutes for once a week lifts.
Training only once or twice weekly gives your body adequate time to recover, an added bonus! Overtraining can be damaging to your body's recovery and actually impede progress.
Remember to warm up properly before any exercise. For strength training, experts suggest push-ups, pull-ups and squats along with lots of single leg and single arm movement. For recovery, stretch out your muscles using a stretch rope or an old sheet to assist you, then take a nice Epsom salt bath to ease soreness. Eat lots of healthy carbs post-workout to help muscles in the recovery process, and get your recommended 20 grams of protein within an hour window of your training sesh.
Try this minimal guide to strength training and let us know the results!
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