I want to start weight/strength training, Help?

LowCoffinLucifie

Ok first for some info. My SW 230 CW 260 GW 150. I have been doing C25K for a week now and I feel I'm ready to start strength/ weight training. Also my big change is because I want to get fit enough to join The military.

Ok so my apartment gym has a lot of dumbell sets, treadmills, ellipticals, bicycle machine, medicine balls, a chest press machine, a lateral pull down and row machine, a bench [no barbell though], exercise ball, mats, and a leg extension/curl machine.

Id like to start a routine with these said items along with my own body if possible. Can anyone help my with a workout plan. I am very new to strength/weight training and I don't want to offset any muscles for others. In otherwords I don't wanna do too much of something but not enough of another.

Any help is appreciated.

Thank you

debrakgoogins

My suggestion is to hire a trainer if you can afford it. They will work with you to find workouts that challenge you, build muscle without injury and don't get boring.

LowCoffinLucifie

debrakgoogins wrote: »

My suggestion is to hire a trainer if you can afford it. They will work with you to find workouts that challenge you, build muscle without injury and don't get boring.

Id love too, but yah it's not something I can afford right now. Even Working out I'm using anything free( hence the apartment gym(free))

I'm also really just looking for a starting point.

But ty .

Michael190lbs

I would do as much cardio as possible for 6-12 months, work on my nutrition again Nutrition/calories is what will work best for you.

LowCoffinLucifie

Michael190lbs wrote: »

I would do as much cardio as possible for 6-12 months, work on my nutrition again Nutrition/calories is what will work best for you.

I'm doing that already with C25K, but I was told incorporating weight traing training would heighten my success? Am I incorrect in this thought?

debrakgoogins

Maybe check out Fitnessblender, narrow your workout search to include the equipment you have available to you and go from there?

AsISmile

So, your best options are bodyweight program and dumbell programs.
You will get the fastest results by doing a full body progressive overload program for beginners.
Most will explain what to do, how often, when, how, etc.

Bodyweight programs:
You are your own gym
Convict conditioning
Nerdfitness beginner bodyweight routine

Dumbell programs:
Strong curves (starts with dumbells, progresses to barbells but you can probably adjust.)
There are more recommendations, but can't remember names right now. Search this forum for dumbell workout or check out bodybuilding.com

jemhh

I would suggest doing a combo dumbbell and body weight program. Something full body is going to be a good way to start. You can do a full body program 3x a week (e.g., Mon/Wed/Fri.)

Here is one full body program: http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/

Ignore the fact that it says bulking. It's perfectly fine to do while losing weight.

You're probably going to have to alter it slightly for your equipment and ability. I'd do something like this:

Workout A
Goblet Squat (if you've never done squats before, start with bodyweight squats and then work toward goblets)
Dumbbell Bench Press
Dumbbell Row
Plank
Optional (do them if you want but skip if you run out of time): skull crushers/side raises

Workout B
Lunge (Normal bodyweight lunges, not reverse lunges. Then after time you can start holding dumbbells in your hands down to your sides, at a certain point you might want to try walking lunges. Keep in mind that if you haven't done these before they are hard. You might need to hold onto something to keep your balance at first.)
Shoulder Press (seated or standing, your preference)
Lat pulldown
Plank
Optional: curls and rear delt raises

Alternate workouts. First week would be ABA, second week BAB.

LowCoffinLucifie

jemhh wrote: »

I would suggest doing a combo dumbbell and body weight program. Something full body is going to be a good way to start. You can do a full body program 3x a week (e.g., Mon/Wed/Fri.)

Here is one full body program: http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/

Ignore the fact that it says bulking. It's perfectly fine to do while losing weight.

You're probably going to have to alter it slightly for your equipment and ability. I'd do something like this:

Workout A
Goblet Squat (if you've never done squats before, start with bodyweight squats and then work toward goblets)
Dumbbell Bench Press
Dumbbell Row
Plank
Optional (do them if you want but skip if you run out of time): skull crushers/side raises

Workout B
Lunge (Normal bodyweight lunges, not reverse lunges. Then after time you can start holding dumbbells in your hands down to your sides, at a certain point you might want to try walking lunges. Keep in mind that if you haven't done these before they are hard. You might need to hold onto something to keep your balance at first.)
Shoulder Press (seated or standing, your preference)
Lat pulldown
Plank
Optional: curls and rear delt raises

Alternate workouts. First week would be ABA, second week BAB.

This is about exactly what I was looking for thank you so much

LowCoffinLucifie

AsISmile wrote: »

So, your best options are bodyweight program and dumbell programs.
You will get the fastest results by doing a full body progressive overload program for beginners.
Most will explain what to do, how often, when, how, etc.

Bodyweight programs:
You are your own gym
Convict conditioning
Nerdfitness beginner bodyweight routine

Dumbell programs:
Strong curves (starts with dumbells, progresses to barbells but you can probably adjust.)
There are more recommendations, but can't remember names right now. Search this forum for dumbell workout or check out bodybuilding.com

This as well thank you I will look in to all of them ty for the references

LowCoffinLucifie

debrakgoogins wrote: »

Maybe check out Fitnessblender, narrow your workout search to include the equipment you have available to you and go from there?

I will take a look at it ty .

denelifet

my bestie is a personal trainer that would be perfect for you!.....if you are interested just message me and i'll give you her info. She is a personal trainer and also does group training. She works in person, online via Skype, facebook or texting for accountability. She is great for newbies and also works with bodybuilders getting ready to compete.

I can give you her facebook info and she can explain her 30 day challenge for 35.00 that includes workouts you can do at home. Her next challenge begins Nov 1.

jemhh

MistressNom wrote: »

jemhh wrote: »

I would suggest doing a combo dumbbell and body weight program. Something full body is going to be a good way to start. You can do a full body program 3x a week (e.g., Mon/Wed/Fri.)

Here is one full body program: http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/

Ignore the fact that it says bulking. It's perfectly fine to do while losing weight.

You're probably going to have to alter it slightly for your equipment and ability. I'd do something like this:

Workout A
Goblet Squat (if you've never done squats before, start with bodyweight squats and then work toward goblets)
Dumbbell Bench Press
Dumbbell Row
Plank
Optional (do them if you want but skip if you run out of time): skull crushers/side raises

Workout B
Lunge (Normal bodyweight lunges, not reverse lunges. Then after time you can start holding dumbbells in your hands down to your sides, at a certain point you might want to try walking lunges. Keep in mind that if you haven't done these before they are hard. You might need to hold onto something to keep your balance at first.)
Shoulder Press (seated or standing, your preference)
Lat pulldown
Plank
Optional: curls and rear delt raises

Alternate workouts. First week would be ABA, second week BAB.

This is about exactly what I was looking for thank you so much

I forgot, I'd add leg curls too since you have a machine available. You can put them in with the optional stuff. If there aren't people using the equipment you could just superset them (Do a set of curls, a set of delt raises, a set of curls. Lather/rinse/repeat one or two more times.)