Here are some considerations when deciding how often to use weights in your training.

It’s clear that there are many benefits to be gleaned from resistance training, whether you use dumbbells, a barbell, kettlebells, or even your own bodyweight. Lifting weights helps with posture, sleep, bone health, mood, and general overall strength, and strong muscles help to protect your joints, reducing the chance of injury.

But how often should you be lifting? Here are some considerations to keep in mind when deciding.

How Much Time You Have
If you can only go to the gym (or perhaps you work out at home) three times a week, then it’s best to leave a day’s rest between each of your lifting days, allowing your muscles to recover.

On the days you do train, try to target your whole body so that you’re getting the most out of each workout and using your time effectively.

A full body workout will target your lower body, upper body, and core, and will also incorporate the four types of movements:
1. squats (such as a squat itself);
2. hinges (such as deadlifts);
3. pulls (such as bicep curls); and
4. pushes (such as shoulder presses)

If you have enough time to lift more than three times a week, then try to do two lower body sessions, two upper body sessions, and one full body session each week, with your core being targeted at the end of the two upper body workouts.

This means you can really target specific muscle groups and incorporate a far greater variety of movements to help build and strengthen muscle. Plus, it will reduce the chance of boredom if your workouts are split differently.

What Your Goals Are
Want to lose weight and tone up? Then look to aim for five days a week if you can, leaving a rest between different body parts. Aim to include a mix of heavy weights with low reps for your compound exercises such as squats, bench presses, and deadlifts, while working with lighter weights and more reps for your other, isolation exercises. Also, add cardio work around your weightlifting routine to help increase your calorie deficit for weight loss. This can include walking, running, and biking.

Want to simply get strong and lift the maximum weight you can for various exercises? Then devote fewer sessions a week to weightlifting, as you’ll need more time to recover in between sessions. If you really want to lift the maximum weights you can, then your muscles will be working extra hard, and they’ll need time to heal.

What Stage You’re at
The amount of time you devote to resistance training will vary depending on whether you’re a beginner, intermediate, or an advanced lifter.

If you’re just starting out, make sure you’re perfecting each exercise and prioritizing your form to avoid injury. Do this before you start increasing the weight you lift. You’ll also want to take more rest days, as your body might need a little longer to recover. It’s during the recovery and rest time that your muscles get stronger, and the tiny tears that are created during weightlifting can heal.

If you’re further along in your weightlifting journey, look to increase the weight you lift (while still working on form) and work with more supersets (exercises back-to-back) and tri sets. This will keep your muscles under tension for longer, working them harder and helping them to grow.

Alternatively, advanced weightlifters can look to exercise most days, ensuring that there is a day between body parts so as not to cause fatigue. Don’t train your legs two days in a row for example; these big muscles need time to rest.

Technogym Connected Dumbbells
Also when it comes to weight training, Technogym has the right solution for every need. In addition to its wide range of gym offerings, the brand recently launched the Technogym Connected Dumbbells, the perfect option for lifting weights at home. These dumbbells, which integrate artificial intelligence, pack 12 sets of dumbbells into one, making space an issue of the past. Each weight ranges from 2 to 24 kg in 2 kg increments, ensuring an incredibly versatile weightlifting experience.

What makes these dumbbells so smart is the built-in sensor, which analyses every movement and tracks your performance. This allows you to adjust the weight, personalize your workout, and maximize results. Then, the Technogym AI Coach uses the data collected to help you choose the exercise and weight and access a training experience tailored to you through the Technogym App.

One of the biggest benefits of these dumbbells is that they allow you to keep your home neat and tidy, thanks to the elegant, ergonomic, and compact Connected Dumbbells Stand. This stand includes an Exercise Mat, a Foam Roller, and three Loop Bands, so you can enjoy a complete workout and then put everything away.

Technogym Connected Dumbbells include an indicator that shows the weight in use. By simply rotating the handle, you can change the weight, ranging from 4.4 to 53 lbs. (2 to 24 kg), in increments of 4.4 lb. (2 kg). Based on your training needs, you can add, remove, or keep the weight plates in the base.

Connecting your smart dumbbells to the Technogym App provides you with a training experience tailored to your goals and profile. The Technogym App offers an extensive on-demand workout library with step-by-step instructions and suggested weight adjustments based on your metrics and performance. The stand also includes a space to accommodate your smartphone or tablet so you can better follow the workout videos.

Source: Technogym