My Training Split: Then vs. Now
One of the questions I get asked most often is: How many days should I train?
And the truth is…this is different for all of us based on our lives, our goals and our overall ability to be adherent to a weight training routine (especially when you’re starting out!)
The answer is: Train the number of days that you can truly commit to
For some, that may be two days a week for 30 minute sessions.
For others, it may look like five days a week for 1 hour sessions.
Both will increase your strength and get you results!
Will the latter get you results faster? Yes.
But, regardless, building muscle takes real time and we are not in a race, my Midlife Sisters
And, when you’re starting out, committing to fewer days can be a great strategy.
You get more comfortable with movement and your workouts.
You start building up some wins by showing up consistently.
You lay the foundation for building real habits.
You start to FEEL better and STRONGER and from there, momentum will inspire to add more workouts over time.
It doesn’t have to be all or nothing. Overcommitting often leads to long term failure.
This is about creating a strategy and a system that works for you and your unique life.
Here’s what my training split looked like in the beginning of my journey and what it looks like today:
I started my transformation in August of 2020 in a fat loss phase (caloric deficit). I started tracking macros and weight training (at home) the same day.
My initial training split is below. This lasted for the first 9 months where I lost 50lbs.
My Fat Loss Phase Training Split:
- Monday: Lower Body + 30 minutes Zone 2 Cardio (fast walk / slow jog on a treadmill)
- Tuesday: Upper Body
- Wednesday: Recovery Day + 30 minutes Zone 2 Cardio (fast walk / slow jog on a treadmill)
- Thursday: Lower Body
- Friday: Upper Body + 30 minutes Zone 2 Cardio (fast walk / slow jog on a treadmill)
- Saturday: Glutes / Full Body + 30 minutes Zone 2 Cardio (fast walk / slow jog on a treadmill)
- Sunday: Recovery Day + 30 minutes Zone 2 Cardio (fast walk / slow jog on a treadmill)
- My Step Goal: 7,000 + steps per day
After losing the weight, I reversed my macros back up to my maintenance calories and I focused on building muscle (we do this most effectively at maintenance).
I backed off some of the cardio as that was part of the strategy used to put me further into a caloric deficit. My training days did not change, but I shifted to doing less cardio (2-3 days per week for 20 or 25 minutes for heart health)
After 3.5 years, my life changed. I started Rebellion Body and found myself with less time and more demands. My systems had to change to accommodate this new lifestyle.
So, I switched to training 4x a week instead of 5x.
At first, this change was hard but I have found my “sweet spot” with 4x week training.
My ability to recover has improved.
I feel less stressed (one less day of getting to the gym took some pressure off)
I have also learned to train with INTENSITY, focusing on tempo and time under tension.
And yes…I lift heavy (weights that are challenging for me)
The focus is QUALITY in my training while utilizing PROGRESSIVE OVERLOAD
My Current Training Split:
Monday: Lower Body
Tuesday: Upper Body
Wednesday: Recovery Day + 20-25 min Treadmill in Zone 2 (fast walk / slow jog)
Thursday: Lower Body
Friday: Upper Body
Saturday: Recovery Day + 20-25 min Treadmill in Zone 2 (fast walk / slow jog)
Sunday: Recovery Day
My Step Goal: 10,000 steps per day
Again, this is what works for me. But, as uniquely beautiful humans, we all have to find our “sweet spot” The important thing is…we all need to be lifting and focusing on strength. Truly, it’s the only way. Keep going!!
As always…I hope this helps and I’m rooting for you!
Xo, Denise