Working out 2x/weeek: will I make any progress?

[Anonymous]

Mid 40s, female, 5'8" and 160 lbs.

I'm not really looking to lose weight - dropping 10 lbs or so would be a nice side benefit to getting in shape, but it's not my primary goal. I mainly want to build strength and stamina, and improve overall health metrics (cholesterol, blood pressure, etc). My 12yo kicked my butt rock climbing last month, and I want to get him back lol!

I would love to work out 4-5 days a week, but it just isn't happening. Is it totally unrealistic to hope for some gains in physical abilities if I get a good hour of heavy weights in 2x per week? I can usually sneak in a brisk 20-minute walk or something another once-ish per week, but getting really sweaty isn't an option (think: lunch break at work, when I need to be in a conference room immediately after). I'm hoping that this effort isn't all for naught.....

[Anonymous]

Health wise, anything is better than nothing. Start with what you outlined above and see where you can go from there. Once you get into the habit you might be able to find some other times to sneak in some movement.

[Anonymous]

Could you add some very light weights to a backpack - like 2 pounds- for your walks?

I fairly recently started “rucking” at the suggestion of my physical therapist as a way to recover my fitness, strength and stamina post ankle break and surgery. I’ve made amazing progress.

[Anonymous]

Yes, you will be able to tell and it is worth your time. I do an hour of stength twice a week and two months in, I feel stronger. If you have a trainer (or use something like a Peloton class where it’s organized and you’re really consistently moving) you can fit alot into an hour. Unless you’re currently using heavy weights, I would not start there. It’s asking for injury and you’re more likely to not keep it up. Consistency is key and you can easily get am intense workout using bodyweight and 10-15 lb dumbbells or kettlebell. Enjoy!

[Anonymous]

Yes. This is what I did -- strength training 2x/week, then cardio at home 5x/week. It took about a year to show visible results, but a great feeling when colleagues I hadn't seen in a while walk up and said I looked good!

[Anonymous]

If you want to look different/better, 2X a week (120 minutes) can do wonders if you also adjust what you eat. For instance making one of your meals a healthy protein smoothie, eliminating added sugar, switching out normal bread/pasta for Ezekiel Bread/brown-rice pasta, and eating palm-sized protein portions might represent an impactful adjustment vs. typical eating. Weights should be heavy to the extent that your largest muscles are involved in lifting/carrying them. And large muscles should be the priority. Your one-hour workouts should probably be instructor led — much easier to keep your nose to the grindstone when you’re getting coached the whole time. So many former athletes fall out of shape because they were so reliant on coaching to keep themselves from slacking off.

[Anonymous]

OP Yes!!!!

[Anonymous]

Yes

[Anonymous]

You'll get stronger, absolutely, and with enough protein, you'll build muscle mass.

Lifting heavy won't do much for your aerobic fitness, and you'll need to build in time for stretching and mobility. As PPs said, it's better than nothing.

[Anonymous]

If you're starting from zero, then yes. But over time as your fitness level improves you're going to need to kick it up a notch or two to get the same benefits. Also something is better than nothing.

[Anonymous]

Anonymous wrote:Could you add some very light weights to a backpack - like 2 pounds- for your walks?

I fairly recently started “rucking” at the suggestion of my physical therapist as a way to recover my fitness, strength and stamina post ankle break and surgery. I’ve made amazing progress.

Same! I posted about this about a month ago. I purchased a 12lb vest, oh boy did it kick my butt the first few times I used it, now it's gotten a little easier but it is still very challenging.

[Anonymous]

Anonymous wrote:Could you add some very light weights to a backpack - like 2 pounds- for your walks?

I fairly recently started “rucking” at the suggestion of my physical therapist as a way to recover my fitness, strength and stamina post ankle break and surgery. I’ve made amazing progress.

I had never really heard of this, but I walk mostly for exercise. I think I'll look into adding a little weight! I hate running with a passion.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Could you add some very light weights to a backpack - like 2 pounds- for your walks?

I fairly recently started “rucking” at the suggestion of my physical therapist as a way to recover my fitness, strength and stamina post ankle break and surgery. I’ve made amazing progress.

I had never really heard of this, but I walk mostly for exercise. I think I'll look into adding a little weight! I hate running with a passion.

PP here who bought the 12lb vest. I detest running with a passion. My walks are absolutely a workout for me. I walk at a quick clip, with intention, and up and down a lot of stairs and hills. I'm working on improving my speed right now - current is around 16 min per mile WITH my vest on. Without my vest my pace is around 15:50 min/per mile. I walk 4.75 to 5 miles each time, by the time I get home I am spent.

[Anonymous]

Yes, you'll see results!! Doing a little is better than none!!

[Anonymous]

Absolutely you will! IMO starting small is also a great way to stay consistent. It's hard to jump into 5x a week workouts if thats not what youre used to, and could be more likely to quit. But twice a week is easier to keep up long term.