Weekend Weight Training Workouts

If you’re only able to do weight training on the weekends, you’ll want to pack in as much exercise as possible without overdoing it. You’ll also want to target your specific muscle-building or endurance needs. Alternating workouts each day is also important, since your muscles need time to recover after a workout. Vary your training each day for effective weekend workouts.

Reg Parks 5 X 5 Workout

The Reg Parks 5 X 5 workouts is a popular workout for muscle building and has been around for decades. This program has you perform five repetitions of each exercise over five sets, increasing weight as you go. For the first set, you’ll warm up with 60 percent of the maximum weight you can lift, progressing to 80 percent during your next set, and finishing with your max the last three sets.

For a weekend workout, you’ll want to alternate body areas each day, since active recovery is key to effective muscle building. On Saturday, work on your upper body, working the legs on Sunday. Pick either day to work your core.

Dumbbells and Resistance Bands Workout

Dumbbells and resistance bands help beginners build weight and more advanced lifters work on muscular endurance.

For a muscle-building workout, perform five to eight repetitions of an exercise, such as biceps curls, triceps extensions, squats, lunges, chest presses and flyes. Perform the exercises slowly, resisting the weights on the way down, rather than letting gravity drop them, for maximum benefit.

For a muscular endurance workout, use weights that let you perform 10 to 15 repetitions per set. Keep the intensity high during a 30-minute workout by taking no more than one minute between sets.

For both types of workout, alternate lower- and upper-body work each day.

Bodyweight Workout

Bodyweight exercises include push-ups, sit-ups, crunches, chin-ups, pull-ups, squats, dips and lunges. These exercises use only your body’s weight as resistance. As with the other types of workouts discussed here, you’ll want to work on upper-body one day and lower-body the next, adding core exercises on one of the two days. When doing chin-ups and pull-ups, don’t simply drop after your raised yourself up; lower yourself with your muscles.

Workout Format

Make sure each workout begins with a warm-up that gets your heart rate, blood flow and muscle flexibility coordinated and working together before you start lifting. Finish with a cool down of light activity for three to four minutes, and after your heart rate has come down below 100 beats per minute, do a thorough stretch of the muscles you’ve worked.

About this Author

Sam Ellyn has been writing since 1983 for national and regional sports, fitness, business and parenting magazines. He writes and lectures on fitness, nutrition, sports, business, cooking, beauty and home and garden, and works in magazine consulting and association management. He worked in commercial kitchens for more than 20 years, and holds two journalism degrees.