Your personal schedule will determine how many days you can work out each
week
✨One weekly weight training session:
Training only once a week is better
than no training at all, and you will still make progress. For athletic women
who are already training for their sport, one weight training session per
week is probably enough. If you are a beginner with very little free time,
this is a good start as long as you stick to your program.
✨Two weekly weight training sessions:
Two weight training sessions per week is a good minimum. If you train for a sport, don’t overdo it by weight training more than twice a week
If you are not doing sport-specific training to start with, we recommend that you perform two weekly weight training workouts for a month or two, and then move to three sessions a week when you feel ready. After three to six months of regular three-days-a-week weight training, if your body has adapted well to the rigour of training, you could move to a four-day program
✨Three weekly weight training sessions
If you do not practice any other
physical activity, the ideal would be to work up to three weight training
sessions a week. With this schedule, you can spend more time on each body region. If you are a beginner, training three times per week allows you to set up three shorter workouts as compared to two longer ones; if you have a couple of months of training under your belt, this schedule allows you to perform more sets per body region
✨Four weekly weight training sessions:
This schedule allows you to perform even more sets and more exercises per body region. This is an advanced strategy that is not for beginners, even if it is tempting in order to make progress more quickly.
We do not recommend more than four weight training workouts per week.
Keep in mind that overtraining is more damaging to your progress than undertraining. Only high-level athletes benefit from more than four sessions per week.
Muscle strengthening occurs only if you take enough rest between workouts.
Therefore, rest is of the utmost importance if you want to progress quickly.
Training too often does not provide your body enough rest. A loss of strength
is the main sign that you are overtraining—in other words, that you are doing too much.
Women suffer from a higher risk of injury during sports than men do. For example, in response to resistance exercises, the rate of tendon collagen synthesis is 50 per cent less in women than in men
As a result, tendon regeneration is much
slower in women than in men. Therefore, to avoid injuries, women need longer rest periods between heavy lifting sessions than men do. Alternating heavy workouts with lighter one favours recovery
As far as cardio training is concerned, if you wish to gain muscle mass and
strength, do not overdo cardio; once or twice per week is enough. If you already
train for another sport, no extra cardio training is required. For health purposes,
performing three cardio workouts a week is enough, to begin with. If you are in a hurry to lose weight, you can start with three short cardio sessions per week.
As your endurance increases, you can slowly increase either cardio frequency or duration, or both.
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