Reasonable workout schedule involving running and lifting?

[scribbler546]

From 2019 to 2021 dedicated ako sa workout, as in nagi akong lean and slightly muscular. Skinny fat pa rin pero muscular ako tingnan sa tamang damit.

Pero circumstances changed, and back to fat ako. Also had more time back then (pandemic).

So ngayon, I decided to go back to working out. I know I love running, but I also love lifting. Nuon my schedule is:
M,W,F (running)
T Th S (lifting full-body)

Pero ngayon, I don't think I can maintain that schedule. Feeling ko 4x a week lng yung kaya ko dahil sa work ko ngayon. My strength and cardio is also so much much more weaker (so sad).

I also lifted for the first time this 2023. It was half of the weight I once did, but yea, major DOMS.

So, is 1 times running per week okay?
Then 3 times a week lifting.

Ito yung sa tingin kong mamimaintain ko in the long run.

Salamat po mga sasagot.

 

[tcboomer]

@scribbler546 What are your goals? If you just want to be generally fit and healthier, then certainly enough na yung 3x gym 1x running. You can even do 2x of each since you mentioned you love running. Meron din something from the military they call “fun run”. Basically running and bodyweight exercises in one workout i.e Run for 400meters then do 10push ups 20 squats etc then repeat for an hour or something.

 

[scribbler546]

@tcboomer My main goal right now is to get back on track and bring back that time na hindi talaga ako mapakali kung hindi makapagwork out.

Pero this time I want it to last.

Thank you for the tips!
I don't really go to the gym, nahihiya ako.
I have dumbbells at home.

 

[tcboomer]

@scribbler546 Gotcha. Try mo din bodyweight exercises to supplement the dumbbells. I was my fittest nung lockdowns using only gymnastic rings + running.

 

[scribbler546]

@tcboomer Pull-ups at chin-ups lang bodyweight exercise ko dati. Max is ten.

Now I can't even do one.

 

[beautyfromathistle]

@scribbler546 Here’s my current sched, it might help you:

Mon - lower

Tue - upper + sports

Wed - rest

Thu - lower + sports

Fri - upper

Sat - sports

Sun - rest

Days with sports has lower volume since i prioritize my sports and i dont want it to be affected negatively by lifting.

So know your priority first, is it to become a good lifter or runner?

Also, start light and slow (in terms of volume). Pwedeng lift 3x a week muna for a month then after a month, introduce +1 running session. After a week, make it two, and so on.

 

[scribbler546]

@beautyfromathistle Thank you for the advice!
I don't play any sports, unfortunately.

 

[beautyfromathistle]

@scribbler546 I mean you can replace those with running.

 

[dawn16]

@scribbler546 You don't need a lot of work to progress. 60 minutes of lifting 3 times a week is more than enough for most people. Another hour of running a week is good enough as well.

It all depends on your goals. Sustainability is the key part here

 

[ha6enti]

@scribbler546 Hello ho, not an absolute pro on this topic but I do kickboxing (or running din, depende sa mood; pero both are done casually lang) after lifting. Since nakita ko sa isang reply mo na the goal rn is to be consistent (tama ba?)
Why not include it in your routine in short periods (ex. 10-20 mins) ? That might be the best way to get into the habit kasi. Tas, Personally I include it in days na hindi ako super depleted; For example, I'm most exhausted after leg and back day (tas after school pa ko madalas so I know the feeling dun sa dagdag ng exhaustion sa work part mo), kapag ganon I only do my cardio after I do chest and tris.

Overall, Listening to your body will help you a whole lot kasi minsan mentally tough yung workout mismo and the habit of doing it because physically ka naman nabigla so yeah, ease into it tas pag ready na uli katawan mo, increase the intensity, the duration etc. and lastly, don't do it with your ego in mind HAHAHAHAHA : )

 

[dawn16]

@scribbler546 Holistic approach lang sa workout OP lalo babalik ka pa lang ulit. If hindi ka maka focus sa workout try extra hard sa kitchen and diet since may issue ka sa skinny fat state mo ngayon if it matters ah. Yung schedule mo kase sa future bago magbago to your advantage na maka workout ka ng mas madalas, kaya baka ok rin sanayin muna sarili sa macros ngayon para plantsado na ang diet. hope makatulong