If you currently do no weight training, here’s how I suggest you ramp up to four days per week: Step 1: Full body weight training: 2 nonconsecutive days per week—follow for 4 to 8 weeks, then progress to 3 days per week. Step 2: Full body weight training: 3 nonconsecutive days per week—follow for 4 to 8 weeks, then progress to 4 days per week. Step 3: Weight training 4 days per week (alternate between upper and lower body strength training days)—follow for 8 weeks, then assess progress, joint health, injury status, etc.
