Question from Miss Addy M

Question

Hi Lisa. I wanted to know…for the larger muscle groups like the glutes and so on…how often (in a week) should we be training these large muscles? And how much of a break do they need in between to rest and recover? Especially if one uses weights (dumbbells, barbells, sandbags, medicine ball) a lot as part of one’s strength training routine

Submitted by Miss Addy M on 13 November 2013

Answer

Depending on your fitness levels, goals and intensity, twice a week is standard for the lower body. If you are exercising pretty hard – 3 sets of 8-12 reps for each move, where you struggle to complete the final set – you need to supply your body with a full day’s rest before working the muscles again. For this reason, I suggest either intense workouts split into upper and lower and practiced on alternating days, or a lighter, full body workout that can be practiced daily.

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