There are a lot of differing opinions out there in terms of how often you should strength train. Even if you're a beginner, you might be surprised at how strong you are — and how much stronger you can get. Vishal Kumar, B.S., multicertified trainer, functional movement expert, and general manager of Epic Hybrid Training Centre in San Francisco, gave POPSUGAR some inside tips that he uses with his clients.
"I recommend women strength train at least four times a week," he said. "This can be broken up in various ways, but for a full-body effect, I would go with a full-body approach." Rather than focusing on one part of the body at a time (legs, arms, back, etc.), Vishal recommends doing more of a full-body workout every time you go to the gym.
Two days should be "focussed on pushing-based movements" and and other two days should be "focussed on pulling-based movements." Some of Vishal's favourite pushing movements include single-arm overhead press, back squats, chest press, and sled push. He suggests the following as pulling movements: deadlifts, pull-ups, sled pull, and staggered stance rows.
"The four days can be broken up into two lower-body focussed days and upper-body focussed days but still making sure there is a full-body approach each day," he explained. "This split will allow you to hit every inch of your body and have a well-balanced training routine for optimal results."
But even if you're working hard at the gym, Vishal urges you to be real with yourself. "If you're trying to lose weight, there is no secret. Consistency is key!" he reminded us. "With that means balanced nutrition (consume less than what you expend), hydration, sleep, and mental clarity." Follow these rules and work hard, and you'll reach your goals.