Want to start strength training - absolute beginner

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  • larsencj
    larsencj Posts: 2
    I know this can be a heated topic especially when trying to gain...but a good crossfit or hiit routine....either with weights or body weight will guarantee strength gains. Start with a tabata routine...20 seconds of exercise...10 seconds rest...8 exercises...8 rounds...push-ups, squats, pull-ups, crunches, single arm clean and press, dips, jumping jacks, lunges....or whatever exercises you want to do...
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    larsencj wrote: »
    I know this can be a heated topic especially when trying to gain...but a good crossfit or hiit routine....either with weights or body weight will guarantee strength gains. Start with a tabata routine...20 seconds of exercise...10 seconds rest...8 exercises...8 rounds...push-ups, squats, pull-ups, crunches, single arm clean and press, dips, jumping jacks, lunges....or whatever exercises you want to do...

    If you're a beginner you can get strength gains from doing about anything. I respect CrossFit but generally speaking CrossFit is very poor for strength development because the programming for strength is not good. Something like Starting Strength, StrongLifts, 5/3/1 would be much better for strength improvement.
  • Slyf8787
    Slyf8787 Posts: 2 Member
    Robbnva wrote: »
    what youtube videos or series of videos do you recommend? What did your beginning workout routine look like?

    Check out bodybuilding.com for a whole load of exercises you can do :)
  • Robbnva
    Robbnva Posts: 590 Member
    So talking to a guy I know he said stronglifts 5 thing will most likely get me injured cause I'm a beginner, he also said things like deadlifts aren't really necessary. I don't know who to trust
  • HeySwoleSister
    HeySwoleSister Posts: 1,938 Member

    Robbnva wrote: »
    So talking to a guy I know he said stronglifts 5 thing will most likely get me injured cause I'm a beginner, he also said things like deadlifts aren't really necessary. I don't know who to trust


    That guy? Nuts.

    You don't get much more beginner than me. I'm a small framed wee weakling of a middle aged lady person. I started right off with deadlifts. They are my favorite. I trust no one who tells me no deadlifts, LOL.
  • loulamb7
    loulamb7 Posts: 801 Member
    Robbnva wrote: »
    So talking to a guy I know he said stronglifts 5 thing will most likely get me injured cause I'm a beginner, he also said things like deadlifts aren't really necessary. I don't know who to trust

    I'm still a beginner, if done with proper form you should not get hurt. That's why it critical to focus on form and not how heavy you're lifting.

    Is this guy a lifter? When you research beginner's lifters program you will see that squat and deadlifts are common in many of them.

  • ruggedshutter
    ruggedshutter Posts: 389 Member
    edited January 2015
    I picked up a TRX knockoff called WOSS. It's a suspension trainer that uses your own body weight. They are used in the military because of how portable they are and easy to set up. I have mine set up on a punching bag hook in my basement and you can do a full body routine pretty quickly. You don't need any extra weights. You just adjust the angle of your body to make it more intense. You can pick up the WOSS version for $30 on Amazon vs the $200 TRX version. They are both pretty much identical.

    http://www.amazon.com/WOSS-Military-Trainer-Built-In-Anchor/dp/B00HHZRA0E/ref=sr_1_4?ie=UTF8&qid=1421542747&sr=8-4&keywords=woss+trainer
  • rileysowner
    rileysowner Posts: 8,336 Member
    Robbnva wrote: »
    So talking to a guy I know he said stronglifts 5 thing will most likely get me injured cause I'm a beginner, he also said things like deadlifts aren't really necessary. I don't know who to trust

    Really, a program designed for beginners which Stronglifts is, will get you injured. You realize you start with and empty bar right. Perhaps your friend doesn't realize that. The point of Stronglifts is start really lights, so that as you increase weight using the progression in the program you will first develop form, then the weight will increase. That is what beginners should be doing. As I stated earlier it is only a handfull of exercises. As for deadlifts they are not done 5x5 they are done 1x5 one workout a week IIRC. Your friend does not know what they are talking about as testified to by a bunch of ladies here who were rank beginners and thought lifting heavy was the pink 2 pound dumbbells that weighed less than their purse who started it and have made amazing gains with no injury.

    Just so you know I lifted weights from the time I was about 15 to my late 20s. I wish I had known of a program like this. Instead I wasted my time with a bunch of isolation moves and weird split programs based on the workouts of bodybuilders who all used steroids even though they denied it. I never made the sort of gains I have using a Stronglifts approach now that I have started again. Learn the form correctly, ask for help or pay for a trainer to do so, and you face no greater threat of injury than any exercise brings.

    What is your friend suggesting as an alternative?
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    I've seen somebody get hurt doing leg curls, *kitten* happens sometimes. Your friend might be touching on the fact, if he's an experienced trainer / or PT, that after a functional movement assessment it might not be appropriate for some to squat and do compounds right away, maybe.
  • Robbnva
    Robbnva Posts: 590 Member
    So read the stronglift page, watched the videos, downloaded the app even. I think I'll.give it a shot but now I'm confused what to do on my off days. I normally jog 3x a week and they say don't do anything on your off days, I do some sort of physical activity everyday so I'm not sure what to do
  • shor0814
    shor0814 Posts: 559 Member
    Robbnva wrote: »
    So read the stronglift page, watched the videos, downloaded the app even. I think I'll.give it a shot but now I'm confused what to do on my off days. I normally jog 3x a week and they say don't do anything on your off days, I do some sort of physical activity everyday so I'm not sure what to do

    You can do whatever you feel comfortable with on off days except strength training. You can walk, run, bike, swim, or even rest, but don't add a new set of lifts.

    Don't underestimate the value of rest, your muscles build during rest days.
  • TR0berts
    TR0berts Posts: 7,739 Member
    Robbnva wrote: »
    So talking to a guy I know he said stronglifts 5 thing will most likely get me injured cause I'm a beginner, he also said things like deadlifts aren't really necessary. I don't know who to trust

    That guy has absolutely no clue what he's talking about. It's specifically a beginner's program. The only (real) ways you'll get hurt are if you try to start off too heavy or your form is bad and you don't correct it (but there's time for that - that's part of the reason why you start off so light). Both of those issues, though, are true for ANY routine/program/exercise you do.
  • Robbnva
    Robbnva Posts: 590 Member
    So I'm at the gym doing it now, just the bar like they recommend. So far no issues, though I may need to ask someone to watch me to check my form next time before I start adding weights. This isn't so bad.
  • mirrim52
    mirrim52 Posts: 763 Member
    Congrats :). I started 2.5 weeks ago and I love it. Form checks are always a good thing. Not only at the beginning, but again when things start getting really difficult to make sure you aren't compromising your form to lift heavier. As for off days, cardio should be fine for now, but if you feel like you need a rest, for sure take it.
  • Robbnva
    Robbnva Posts: 590 Member
    So I'm also going to take my picture today when I get home, and again every month for the 12 weeks. I wish I would have done that with my weight loss.
  • loulamb7
    loulamb7 Posts: 801 Member
    Robbnva wrote: »
    So I'm at the gym doing it now, just the bar like they recommend. So far no issues, though I may need to ask someone to watch me to check my form next time before I start adding weights. This isn't so bad.

    That's great! If you find any of the lifts to heavy with just the bar, use lighter dumbbells. Important thing now is to practice form before you add weight.

  • FatFreeFrolicking
    FatFreeFrolicking Posts: 4,252 Member
    I suggest New Rules of Lifting for Women.
  • Robbnva
    Robbnva Posts: 590 Member
    loulamb7 wrote: »
    Robbnva wrote: »
    So I'm at the gym doing it now, just the bar like they recommend. So far no issues, though I may need to ask someone to watch me to check my form next time before I start adding weights. This isn't so bad.

    That's great! If you find any of the lifts to heavy with just the bar, use lighter dumbbells. Important thing now is to practice form before you add weight.

    They were fine, not too heavy
  • TR0berts
    TR0berts Posts: 7,739 Member
    FatFreeFrolicking wrote: »
    I suggest New Rules of Lifting for Women.

    This thread is awesome. It marks the first time(s?) I've seen Strong Curves and NROL4W suggested for a guy. Nothing "wrong" with that - it's just really funny.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Profile picture is a little deceptive unless you click on it- the little girl appears to be a SO other when it's smaller... which is why I would imagine we keep assuming it's a woman asking.
  • Robbnva
    Robbnva Posts: 590 Member
    Fixed my pic
  • JoRocka
    JoRocka Posts: 17,525 Member
    you could have left it- LOL we don't actually care - I just think it really causes some confusions- that's all.
  • Robbnva
    Robbnva Posts: 590 Member
    It was an old pic anyway
  • tomsarno
    tomsarno Posts: 105 Member
    https://www.youtube.com/watch?v=tFnwEsqJABU one of the best videos on dadlifting
  • dbmata
    dbmata Posts: 12,950 Member
    TR0berts wrote: »
    Step 3: Pick any of the programs Jo (except Strong Curves. A guy doing Strong Curves?) just mentioned and do it. DO IT THE WAY IT'S WRITTEN - DO NOT TRY TO CHANGE IT.
    What's wrong with building a back end that would make a pride parade stand up and clap?
  • dbmata
    dbmata Posts: 12,950 Member
    tomsarno wrote: »
    https://www.youtube.com/watch?v=tFnwEsqJABU one of the best videos on dadlifting

    is there one on momlifting?
  • JoRocka
    JoRocka Posts: 17,525 Member
    1,000 ways?

    I feel like he's over exaggerating.
  • tomsarno
    tomsarno Posts: 105 Member
    I lost weight everywhere except my fat fingers. They still can't hit the little buttons
  • dbmata
    dbmata Posts: 12,950 Member
    I use chopsticks. Fat fingers, good for dating, bad for touch typing.
  • Th3Ph03n1x
    Th3Ph03n1x Posts: 275 Member
    Robbnva wrote: »
    rileysowner wrote: »
    I would recommend Stronglift 5x5 or Starting Strength (basically the same programs). The advantage of then is that 1) They have a limited number of exercises that make up the program. 2) The a free weight programs meaning supporting muscles are worked as well. 3) They are compound lifts allowing the working of more of the body in less time. 4) They are designed with built in progression that starts out very light weight to allow development of good form.

    Do that program as it is written and you will get stronger very quickly.

    I saw that earlier when reading another post and I can honestly say that I am intimidated by that program cause I don't know how to do some of those exercises.

    http://Stronglifts.com/

    If you're interested check out the site. the tell/show you what you need to know to start out. I'm doing this one mainly because the number of exercises and amount of time make it easy for me to incorporate it. bodybuilding.com has some good workouts too which I might switch to later for a change of pace,
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