Strength Training Help

bioklutz

I am thinking of adding some strength training to my work out routine. I started reading about strength training, but am a little overwhelmed. I was hoping that someone could link some credible resources on the subject.

The reason I would like to start strength training is to maintain bone density. I am a lady that has turned 40 this year and I would like to have a healthy bones later in life.

For the past 4 or 5 years I have been working out 30 minutes a day, 5-7 days a week. This has all been cardio and at home. I would want to also do the strength training at home - in addition to the cardio.

I would appreciate any help/links you can provide.

Cherimoose

I'd get the book New Rules of Lifting for Life (not the original book, New Rules of Lifting). It's more thorough & balanced than most other programs.

You'll want to invest in a pair of adjustable dumbbells that go up to 25 pounds apiece (check Craigslist or thrift stores). It's nice to also have a set of resistance bands that can attach to a door, like Bodylastics, GoFit, or Black Mountain.

arditarose

Yeah I like the New Rules books. I haven't followed the program "for women", but I think the books is a helpful too. And a fun read.

vorgas

If you like a lot of variety, New Rules.
If you like easy to learn and implement, Stronglifts.
If you want more about your figure, Strongcurves.

Wheelhouse15

I would also recommend looking at New Rules of Lifting for Life it deals with how to tailor the program for needs of older people like us.

bioklutz

Thanks so much everyone! The book New Rules of Lifting for Life, Bodylastics and Black Mountain are not that expensive on amazon.

The adjustable dumbbells are a little pricey though (but Christmas is coming up!). I was looking at kettlebells and I like that they have a handle. Is it easier to use a dumbbell or kettleball? Hopefully that is not too silly of a question!

Cherimoose

bioklutz wrote: »

The adjustable dumbbells are a little pricey though (but Christmas is coming up!). I was looking at kettlebells and I like that they have a handle.

I think women like them because they look like a handbag.

Adjustable DBs are easy to use, and some are inexpensive. Kettles are nice to add, but several sizes are needed, and that gets costly. A simple pair of metal DBs are $35 at Walmart. They go up to 20 lbs. each hand, which should hold you over for a couple of months. Then when you get stronger, you can buy larger plates, which are $1 a pound.

jemhh

I prefer dumbbells over kettlebells because they are easier (for me) to use for bench press and a few other exercises.

_benjammin

If you want to start today: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

liznotyet

I found Miriam Nelson's Strong Women series to be more doable than the "New Rules". But I was not doing as much cardio before I started as you. I hope you find something you like and stick with it. http://www.strongwomen.com.