Weight Training and alternating days-- how important is it?
Former Member
Quick question about weight training. I have been doing weights for about 8 weeks now, usually twice per week. I swim a minimum of 4 days a week, averaging about 5 days per week and topping out at 6. I plan to swim at least 5 days this week. The past couple of weeks have been crazy, and I only got one weight session in and 4 swim practices last week. Looks like I'll have to skip weights tonight too, so the only days I will be able to get weights in this week are tomorrow and Wednesday.
I know that with weight-training you are supposed to alternate days, but I am really anxious to get back to my regular schedule. (I don't have any meets coming up, so no need to take that into consideration.)
Would it be better to: (1) do weights two days in a row, or (2) do only one weight session this week, even though the last two weeks have been fairly light weeks?
Just looking for a reality check. Most non-swimmers think my workout routine is insane, so I can't ask any of them! ;)
I've always heard 48 hours rest between weight-lifting sessions using the same muscle groups whatever the amount of weight. Once a week will maintain what you have built up to - you won't get stronger, but it is enough to maintain, in my experience. I'd go with once this week, lifting heavier weights.
Here is a study supporting the idea that strength gains can be maintained with one workout a week:
www.bsu.edu/.../0,1370,-1019-12483,00.html
I've always heard 48 hours rest between weight-lifting sessions using the same muscle groups whatever the amount of weight. Once a week will maintain what you have built up to - you won't get stronger, but it is enough to maintain, in my experience. I'd go with once this week, lifting heavier weights.
Here is a study supporting the idea that strength gains can be maintained with one workout a week:
www.bsu.edu/.../0,1370,-1019-12483,00.html
