Health Tips : What's a healthy weightlifting schedule?

By Winston Salem in : Fitness Tips // Aug 22 2010

Weight training is an important component of fitness. As in any exercise program, rest is an essential factor. It is important to leave a day between exercising a specific body part or muscle in order to reap the advantages of your hard work.

That’s because weightlifting can cause micro-tears in the muscle fiber(s) that temporarily reduce strength. These tears are thought to cause some soreness you feel after a new exercise or tough workout.

During this vital rest time, your muscles are building protein and getting stronger. It takes about two days to heal the muscle fibers torn by weightlifting.

If you want to lift weights every day (remember to take at least one day a week off for rest), focus on different muscle groups in three-day cycles, leaving two days in between the same group. For example

• Day one – back and biceps

• Day two – chest and triceps

• Day three – legs and abs

• Day four – repeat day one

Other tips to consider for safer weightlifting

• to help prevent injury, start with some light cardiovascular activity to warm up your muscles.

• Avoid rushing through your weightlifting workout – slow and steady is the way to go.

• Limit your weightlifting motions while making sure you’re keeping correct form. If you aren’t certain that you’re weightlifting properly, ask a personal trainer for some assistance.

• Do not forget to inhale and exhale typically while you lift.

• Rest muscle groups adequately between workout sessions (as mentioned above).