strength training question

[sherry7899]

I am trying (again!) to get back to strength training. I have some chronic injuries, so I have to plan carefully.

If I am doing Body Combat twice a week (which includes leg work and of course unweighted upper body), is it enough to do one full body workout a week? I am doing this for bone health, mainly. Some muscle definition would be nice, but I'm not doing this for appearance.

I hope to fit in a second full body or at least upper body a second time during the week, but some weeks that just won't happen due to life.

I know I can do splits, but I prefer to do full body workouts and be done. I don't need to work each body part to failure. Usually after cardio, I prefer to do yoga and be done. I don't want to have to tack on a body part.

I do yoga practically every day.

Thanks!
Sherry

[Vintage VFer]

I'm not familiar with Body Combat.

I do upper body and lower body twice per week for bone health, strength, etc.

Here is the rotation I've been doing for almost 3 years:

Sunday: Stretch, Mobility and/or Balance
Monday: Steady State Cardio
Tuesday: Upper Body/Abs & (maybe) Intervals
Wednesday: SS Cardio, Mobility or Balance
Thursday: Lower Body/Abs
Friday: SS Cardio, Mobility or Balance
Saturday: Total Body Strength

My last DEXA scores actually went up a bit.

[sherry7899]

Thank you, Alta!

[wendug]

Sherry- I would consider yoga to be strength training, too. Depending on the type of yoga you're doing, bodyweight exercises can be quite challenging! So with the amount of yoga you are doing I think once a week strength work would be sufficient for you. Try that for a bit and you could always add more strength work down the road.

And I'm with you- I would rather do full body strength training than splits. Really, circuit training is my fave. A little cardio, a little strength- what's not to like!

[sherry7899]

Thank you, Wendy!

If you do circuit training, do you have a day in between without using any weights, or do you do circuit training more than a day in a row? Thanks!

[tytbody]

Originally Posted by sherry7899

Thank you, Wendy!

If you do circuit training, do you have a day in between without using any weights, or do you do circuit training more than a day in a row? Thanks!

From reading and trying to understand your goal, I believe you can do whole body strength training twice a week.

(Studies show you should perform 2-3 sessions of weight training a week with 24-48 hours in between sessions that work the same muscles. For example if you do an upper body workout on Monday do not perform another upper body workout again until at least Wednesday.

[wendug]

Originally Posted by sherry7899

Thank you, Wendy!

If you do circuit training, do you have a day in between without using any weights, or do you do circuit training more than a day in a row? Thanks!

If I'm doing a circuit workout, I usually stick to cardio the day after. I don't use weights two days in a row unless they are very light weights (3-5 pounds) that are used to intensify cardio.

[sherry7899]

Originally Posted by wendug

If I'm doing a circuit workout, I usually stick to cardio the day after. I don't use weights two days in a row unless they are very light weights (3-5 pounds) that are used to intensify cardio.

Thank you! Team Body Project has plans that have circuit workouts multiple days in a row. I do not follow them because I would hurt my shoulders.

[wendug]

Originally Posted by sherry7899

Thank you! Team Body Project has plans that have circuit workouts multiple days in a row. I do not follow them because I would hurt my shoulders.

Are those Body Project circuit workouts on YT, or is it through a subscription? I've only done their cardio.

[sherry7899]

Originally Posted by wendug

Are those Body Project circuit workouts on YT, or is it through a subscription? I've only done their cardio.

On their paid site they have a ton of different workout plans laid out.

I think you can see the plans if you do the free registration on their site.