Is one pt a week OK

[mysparkleismissing]

Morning

Just after some advice I'm on a weight loss journey and as a 45yo female keen to get strong as well as healthier with exercise

Ive had 3 session with a pt at the gym which are VERY sweaty and gosh I ache after for a few days. This is currently a 30min session but hard and pushing me physically and mentally! I am enjoying them.

I also swim for 30 min 3-5 times a week and regularly do 2 pilates classes a week

I get my 10k steps most days sometimes upto 16k - naturally but with effort if that makes sense - through my working day but choosing to walk places not drive or go the long way!

I dont know if I should be trying to get back into the gym somewhere to repeat (or attempt to) the bits I've done with the pt or if my mix of cardio pilates and the pt is enough

Just interested in any thoughts tvm

Building strength, particularly in your 40s and beyond, requires more than one session per week of strength work - 3-4 sessions is a good range to aim for as that allows plenty of rest days. They don't have to be long sessions, but they do need to be frequent enough to tell each major muscle group, "this is what you're going to have to deal with on a regular basis, adapt to it".

However, these don't all have to be with a PT, which would get pricey! A good PT should be giving you a programme to follow between sessions on your own. Or you can find a good online programme to follow - I like Hailey Happens who specialises in women over 35.

It's normal to ache after a strength session, particularly when you're new to it, but with consistent training it definitely becomes a lot less. Good luck and enjoy getting stronger!

Gosh well done you OP! It also sounds like you are enjoying - or at least getting a buzz from - what you are doing, which is brilliant.

You already have got the cardio side covered (as long as your swim sessions you are pushing yourself enough to get breathless?)

30 mins with a PT once a week has got you off to a good start, but you should try to increase that now. As Pp said, either replicate your session with your PT or get them to make you a programme. 1 hour is a good session length, including 5 mins warm up and a cool down at the end.

i too swim, Pilates reformer and strength train. I reckon 2 hours strength training in the gym per week, 1-2 swims per week, and 1 reformer class is a nice mix. I’m nursing a back injury so it’s enough.

it’s the strength training that will have the biggest effect on your body shape, IMO.

You haven't specified what you are doing with the PT but I am assuming strength training. I think you should get advice from the PT as to what you should be doing, but as someone who has strength trained for several years, I would say that you should be getting in at least one additional strength session per week, ideally two. Especially if they are only 30 minutes. I used to do four 45 minute sessions per week with cardio on the other 2 days I exercise. I do mobility work at the end of most sessions as I am not keen on stand alone pilates or yoga type stuff. Currently I have swapped out one strength day to a cardio day as my cardio fitness needs attention due to a lung condition.

For general health it sounds well balanced. Pilates is body strength too, and there's variety and rest in there. You're generally active and it's possible to over-do it if you don't have enough down time.

When the DOMS calms down and you recover quicker from each session, you might need to re-evaluate and tweak your routine.