How to Create a Weight Lifting Schedule

Weight lifting is an important component of any fitness regimen. Experts recommend strength or resistance training at least twice per week, but finding the time can be a challenge. Learn how to make weight lifting part of your busy schedule.

Things You'll Need

• Planner or calendar

Instructions

How to Create a Weight-Lifting Schedule

1. Determine what time of day works best with your schedule. Don't plan on weight training before work if you're not a morning person. And avoid post-work exercise if your days tend to be unpredictable.

2. Add your weight lifting sessions--at least two 30-minute sessions per week--to your calendar or planner. Treat each session like any other important appointment and don't cancel unless you're sick or have an emergency.

3. Take advantage of natural breaks in your schedule. If you're really busy, break your resistance training into smaller segments throughout the day, such as during commercial breaks of your favorite television show or while your dinner is baking in the oven. Soda bottles or soup cans can stand in for free weights in a pinch.

4. Get the most out of your workout by doing exercises that incorporate all major muscle groups, such as squats with bicep curls or push-ups on a resistance ball.

5. Consider taking a class at your local gym or community center that incorporates aerobic exercise and resistance training into a single session. Pilates, kickboxing and sculpt classes are all good options. Or, incorporate push-ups, tricep dips and lunges into a warm-up session for a walk or run.

Tips & Warnings

• Consult the staff of your gym or community center if you are unsure of how to use weight machines. Most facilities will gladly give you a complimentary demonstration.

• Please consult with your physician prior to beginning any new exercise program.