Lily Strong is a professional weightlifting coach and sports nutritionist with a decade of experience working with athletes of all levels. She specializes in helping women break through barriers in the weight room and achieve their full potential. Lily is a strong advocate for body positivity and empowering women through strength training.
Yes, lifting for 4 days a week can definitely be enough to make progress in your weightlifting journey. The key is to have a well-structured and balanced routine that targets all major muscle groups and allows for proper recovery.
When it comes to weightlifting, consistency is key. Whether you're a beginner or an experienced lifter, committing to a regular workout schedule is crucial for making progress. Lifting 4 days a week provides a good balance between training and recovery, allowing your muscles to grow and adapt to the demands of weightlifting.
To ensure that you're maximizing your progress, it's important to follow a well-designed program that incorporates a variety of exercises and techniques. A 4-day weightlifting routine should include compound exercises such as squats, deadlifts, bench presses, and overhead presses, as well as isolation exercises to target specific muscle groups.
Here's an example of a 4-day weightlifting program that can help you make progress:
Day 1: Legs and Glutes
- Squats: 3 sets of 8-10 reps
- Romanian Deadlifts: 3 sets of 8-10 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Press: 3 sets of 10-12 reps
- Glute Bridges: 3 sets of 12-15 reps
Day 2: Chest and Triceps
- Bench Press: 3 sets of 8-10 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
- Dips: 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
- Overhead Tricep Extensions: 3 sets of 12-15 reps
Day 3: Back and Biceps
- Deadlifts: 3 sets of 8-10 reps
- Bent-Over Rows: 3 sets of 8-10 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Barbell Curls: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 12-15 reps
Day 4: Shoulders and Abs
- Overhead Press: 3 sets of 8-10 reps
- Lateral Raises: 3 sets of 8-10 reps
- Front Raises: 3 sets of 10-12 reps
- Plank: 3 sets of 30-60 seconds
- Russian Twists: 3 sets of 12-15 reps per side
Remember, this is just an example, and you can adjust the exercises and sets/reps based on your own preferences and goals. The key is to challenge yourself and progressively increase the weight or intensity over time.
In addition to following a well-structured program, it's important to prioritize safety and proper form. Always warm up before each workout, and listen to your body. If you're feeling fatigued or experiencing pain, it's important to take a rest day or modify your workout accordingly.
To support your progress, consider incorporating weightlifting accessories such as lifting straps, wrist wraps, and weightlifting belts. These accessories can help improve your grip strength, provide support for your joints, and enhance your overall performance.
So, to answer your question, lifting for 4 days a week can definitely be enough to make progress in your weightlifting journey. Just make sure to follow a well-designed program, prioritize safety, and listen to your body. With consistency and dedication, you'll be well on your way to achieving your weightlifting goals.