strength training

gillmitch

Hi all new here just gave a wave hello in introduce yourself section.
as I have mentioned I bought a cross trainer and im doing 30 mins a day however i'm not sure what I should be doing for strength training .any suggestions? i'm totally new to this hopefully going from couch potato to fit

BeachGingerOnTheRocks

I think it depends on your goals. The first step I would suggest is getting a book or two. Starting Strength by Mark Rippetoe is a very good place to start. Another good place to start is www.bodyrecomposition.com which is Lyle McDonald's website. If you think you want to do a heavy weights program, then Strong Lifts (also available on a website) or New Rules of Lifting for Women (book, available on Amazon Kindle) are great recourses.

If you think you're more interested in a lighter weight program or more a cardio circuit, there are programs out there for that as well.

LisaWilson2012

What do you hope to get out of the strength training? Weight loss? build muscle? Get stronger?

ncl1313

I started with Stronglifts and I really liked it. I have since added to and adjusted the suggested workout, but it really did give me a good place to start from and helped me to focus on form and performing the lifts correctly. If you've got a smartphone, there's an app for it so you can track your progress and count your reps. I can't stress enough how important it is to learn and use good form..google the lifts to see what the correct form is supposed to look like and then work out in front of a mirror or have someone watch you to make sure you're doing them correctly.

JustJennie1

Hi all new here just gave a wave hello in introduce yourself section.
as I have mentioned I bought a cross trainer and im doing 30 mins a day however i'm not sure what I should be doing for strength training .any suggestions? i'm totally new to this hopefully going from couch potato to fit

Just starting with lifting would be the fist step. Right now since you are a beginner it doesn't really matter WHAT you do just that you actually do it.

The most important thing is to get your form down.

Are you just looking for a base program and instructions on how to lift?

dbg1

I just rejoined after an extended absence myslef.

I try to do upper body workout Monday/Wednesday/Friday - 3 sets of (8-10)
- pushups (chest) I try to increase it each time (up to 22 each set now!) then stomach number 1 crunchesx25 (you lie on your back, knees 90 and reach to your toes),
- dumbell pullups (back) then stomach number 2 crunchesx25 (you lie on your back, knees 90 and alternate reaching left hand to right toes and right to your left toes),
- dumbell shoulder press then stomach number 3x25 (sitting, lean back a little (like in the shape of a V) and alternate straightening your legs - feels like you are biking)
- dumbell bicep curls then stomach number 4x25 (sitting, lean back a little (like in the shape of a V) and straighten out both legs at the same time)
- dumbell tricep extension followed by side raises (standing up, one hand with a light weight dumbell, then other hand no weight, tilt yourself sideways to lower the weight then straighten back up. Do this 25 times and then switch hands and do the other side).

Then Tuesday/thursday/saturday after 30-45 minute runs (I always try to do a longer run saturday as it is my day off), I do walking leg lunges (start with no additional weights) with 10 each leg, and the squats (start with no addtional weights) x 10

Then sunday rest (walk maybe)

Hope that helps. I do all this without going to the gym.

gillmitch

I guess i' m a bit scared that with the calorie counting and cardio alone I will might lose the weight but will be left with flabby skin. I know I will never get rid of most of it because it has been stretched to much but just hoping to help it along to tighten up a bit if you see what I mean?

Iron_Lotus

I think everyone should be strength training. It makes your body look so good. Not to mention getting stronger.

rick_po

If you're working out of your home check out You Are Your Own Gym, a book with a strength program that only uses body weight and household items for resistance. I started it and thought the progression to harder moves was way more complicated than free weights - I had to keep the book handy and refer to it when it was time to make the exercises harder.

If you have room and funds for a barbell, bench, and squat rack, there are several simpler strength routines you can follow. Starting Strength, Stronglifts, New Rules of Lifting for Women seem to be the Big Three. There are only minor differences between them, especially at first, so if you go that way, pick whichever one looks like the most fun.