AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Question How many days a week do I need to lift weights, if I work out only for 20 minutes? I'm not interested in bulky muscles, but only basic toning of the body and the abs. So I do basic exercises like bench press & overhead press for 15 mins, followed by ab exercises for another 10-15 minutes. I'm controlling my diet and I walk half an hour daily.
Considering my goal mentioned above, if I want to stick to only basic low intensity lifting, and if I want to spend only 20 minutes lifting weights, how many days a week should I lift? Currently I do it for 6 days a week. I suppose the 3 day workout is for who are heavily into weight training.
Kindly advice.
Answer Hi KJ. Your weight training routine shouldn't really shouldn't be based on time, as much as it should be on the sets, reps and rest periods. If you're going to be doing it for 6 days/week for 20 minutes each session, why not bring the number of days down to three and may be spend 45-60 minutes weight training? This would be a 3 day/week total body routine with a majority of the lifts being basic, compound lifts.
One more thing. In order to have tone you have to build muscle. Low intensity lifting is not going to build up muscle and it's not going to tone. Tone is about having an appreciable amount of muscle mass and a low bodyfat percentage.
