Lifting weights is one of the main things you will be doing when following through with any fitness plan. If you are not sure when you should be lifting weights, you must read the information right here. The answer to how much and when you should be lifting weights might be complicated. There are factors that could vary what the answer should be. However, if you want to increase strength, muscle mass, bone density and more, the information today is going to help you with that.
Lifting Weights for Improving Longevity
There are tips on when you should lift weights if you want to improve longevity. The average time you should be doing physical activity every week if you want to improve your longevity is two and a half hours. You will also need to do half an hour of vigorous activities as well. Now exercising and lifting weights is different. You need to target the systems of energy you have in your body. With lifting weights, you are targeting your strength. On average for boosting longevity, you should lift weights three times a week for thirty minutes each time. You will need to do other exercise in addition to lifting weights though.
Strength to Muscle Mass Ratio
If you are looking to find when you should be lifting weights, you will need to focus on the strength to muscle mass ratio. The movements with training affect your body in various ways. When you lift weights, you want to improve your strength in various muscle groups. You will packing fiber onto your muscles to help in building muscle mass and in the meantime, you are growing strength too. To get a better strength to muscle mass ratio, you should be lifting weights three times a week for twenty minutes each time.
Maintaining Your Strength
After you have worked out for so long and built your strength, you will need to maintain your strength. This is what needs to be done no matter what age you are. If you want to maintain your strength and muscle mass, you need to lift weights twice a week. However, you need to make sure each time you lift weights is at least seventy-two hours after you lifted weights the previous time. This is the length of time it takes for someone to recover their muscles from lifting weights.
Best Weight Lifting Plan
If you want to get the most strength and muscle mass from lifting weights, you need the best weight lifting plan. You can get this by finding the heaviest weights you can lift and doing five sets of five reps of the following:
- Shoulder pressing
When you are finished with a rep, you need to let your body recover for thirty seconds before starting another. When you are finished with a set, you need to let your body recovery for ninety seconds before starting the next set.
High Intensity Program
Another tip to use if you want to the most strength and muscle mass out of weight lifting is to incorporate your weight lifting into a high intensity program. Just lifting weights isn’t going to give you the muscles or the body you want. You should combine weight lifting with other things such as:
- Wall sits
- Jumping jacks
- Planks and side planks
- Running in one spot using high knees
By doing these exercises along with weight lifting, you can get strong. When mixing these exercises with weight lifting, you should do them four days out of the week.
When should you lift weights? While, there is no exact answer to this, generally you should be doing so a few times each week. If you are combining weight lifting with other workouts you should lift weights twice a week and the other exercise above four to five days a week.