How Much Time Of Rest Before Lifting Weights Again?

Weight-training principles call for proper form, gradual increases in the amount of weight used and an appropriate period of downtime. You can see substantial gains in strength when you perform muscle-building exercises two to three times per week, the Mayo Clinic reports. To promote progress in your weightlifting regimen, you need time to recover between training sessions. Consult your doctor before beginning any new fitness program.

Identification

It's best to wait 48 hours after weight training before working the same muscle group again. However, personal trainer Ann Angell writes for the "Anniston Star" newspaper, you can hit the weights the next day as long as you focus on different muscle groups. For example, if you work your chest and arms one day, focus on your lower body the next. If you split your workouts, you still need a day of rest every third day.

Significance

Rest between strength-training sessions gives your muscles time to repair and grow. Without recovery time, you risk muscle fatigue, injury and even potential muscle loss, Angell warns. Rest between weight sessions also allows you to make progress in your strength training, enabling you to increase the amount of weight and the number of reps you can handle. Your muscles are only able to grow during the rest that follows intense training, the Bodybuilding website adds.

Factors

You're most likely to see significant strength improvements in the beginning of a weight-training program, according to the American Council on Exercise. Trying to counteract the slowdown in visible progress with more frequent training or sudden increases in weight or sets can lead to injury and actually undermine your efforts. Instead, focus on gradually increasing the amount of weight you're lifting and make your rest period a fixed component of your program.

Considerations

You should complement a balanced weight-training program with aerobic exercise, which leads to improved muscular and cardiovascular endurance. It's fine to perform cardio on the days you rest from weight training. Although it's generally safe to perform your strength and cardio workouts on the same day, following one immediately with the other may cause fatigue and prevent you from working out at maximum capacity, the American Council on Exercise cautions. If your primary focus is gaining strength, save your aerobic exercise for rest days or do it after you lift weights