Do I need to life every day, three times a week, twice a week? What is the answer?

Well, I’m sure it varies for each person what makes their bodies “feel good”. For Robert he needs to move daily, either with a lift or a ruck, both involve external load. On his lifting days he varies the intensity and speed at which he moves through it, but weight is involved every day.

For me (Keagan) I like to lift M, T, W, F with Thursday being a day to ruck and ride the bike. Saturday and Sundays are reserved for outdoor activities, my body appreciates the break.

Now, you might ask: “But, where does that leave me? What is ideal?”

The best solution that we have found for beginners is every other day for at least 20 minutes. This allows the body to recover, sure; but it also allows the body ample time to rebuild the muscle without entering the process of atrophy. Atrophy is the loss or diminishing of muscle tissue. Our muscles start to shrink in volume after about 48 hours of inactivity. After 96 hours they start to lose muscle mass. After seven days of inactivity you enter the dreaded zone of sarcopenia, the loss of function.  So, if we challenge them with load every other day we stay just out of that zone and stay in the zone of rebuilding.

We should strive for 60 minutes of activity daily. This activity can include lifting weights, running, biking, swimming, golfing, hiking, etc. You should aim for at least 3 days a week of lifting weights to keep muscle strength and tone ample. Strength is achieved over time by tearing the muscles and allowing them to regrow bigger and with more fibers than before. And strength helps you achieve ALL goals.

Remember this is a process, it doesn’t happen overnight, and it doesn’t happen without getting uncomfortable. You must be challenged both physically and mentally to improve.

“Through discomfort comes change” Get uncomfortable, get on a schedule and stay with it. Come the end of summer you’ll be strong, active and lifting on a regular schedule.