One of the problems with striving to maintain a regular weight lifting workout schedule is finding enough time on a regular basis to actually work out. It takes a lot of time to slowly lift the weights, using good form, and then slowly lower them, using good form.
Then you have to rest between sets.
Fortunately, experts agree that you don't have to spend a lot of time lifting weights. It's that familiar study: participants showed increased muscle mass lifting as little as one pound of weight for 10 minutes, three times a week. The simple facts are, weight lifting helps, every little bit of it.
Lifting weights for one set can give you the same benefits as multiple sets can. This really saves a lot of time at the gym.
A 20 minute workout can be as effective as a one-hour workout. Ninety percent of the population will benefit from a shorter workout just as much as from a longer one. Key to deriving relatively equal benefits from a shorter workout is using a weight heavy enough. You should be able to only lift the weight five or six times, using good form, before your muscles fail and you are unable to lift it one more time.
A good way to save time working out is to work your upper body one day and your lower body the next day. That way, you're not working the same muscles two days in a row and you're also spending less time each day in the gym. You're still giving your muscles a day's rest between workouts, as you don't work the same muscle groups each day.
Another time-saver is to use an integrated approach to working out. Rather than working a single muscle, work a group of muscles. For example, instead of doing knee extensions to work those muscles, do squats, which work the knee muscles, as well as the glutes, calves, and thighs. Instead of working just the chest muscles, work the back muscles too. Another benefit of this approach is the working of opposing muscle groups, which helps keep both groups equally as strong, reducing the risk of injury.
An effective way to save time on your weight lifting workout is to focus on working the muscle groups that are consistent with your workout goals. If you are looking to improve your tennis game, concentrating on your arms and shoulders would be an effective use of your limited exercise time.
As long as you consistently work all of your muscles-even if on different days-you will reap the benefits of a weight lifting workout and enjoy a healthier body and lifestyle.
Copyright Sharon Sweeny, 2011
Sharon Sweeny is a writer trying to get into better physical shape by doing a daily workout 365 days in a row. Follow her progress daily on her blog at http://edailyworkout.com.
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