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How much strength training exercise should you do in a week to lose weight? - Times of India

Just like dieting, exercising is equally important when you are on a mission to lose weight. It is recommended to exercise at least 30 minutes every day to witness a positive result. But when you are working out specifically to shed kilos then you have to be careful about the kind of workout you choose to perform. There is no perfect exercise that can guarantee you quick weight loss. You have to incorporate different types of workout in your routine to see changes in your body.

How much strength training you should do? As per experts, one should perform moderate-intensity exercises for 250 minutes a week when trying to lose weight. If it is combined with the right kind of diet then you can lose weight even more quickly. Different kind of exercises have different effects on your health like cardiovascular exercises are good for your heart and strength training is best to gain muscle mass and strengthen your bones. Every individual- male or female- should perform strength training exercises at least thrice in a week.

Strength training exercises help to improve your metabolism and at the same time burn fat. Try to lift 60 to 75 per cent of the maximum amount of weight you can lift at a time. Perform at least 3 sets of 5 to 8 exercises involving all major muscle groups like chest, back, shoulders, arms, abdominals, thighs and calves. Do not workout on all muscle groups every day. Divide it and target similar kind of muscles in a day.

The takeaway Weight lifting thrice a week is an ideal option. But you need to see what suits your body. If you think it is too much then you can do strength training exercise twice a week. But do not push yourself.