Strength Training Plan for Beginner
2nd_Fiddle
Posts: 7 Member
I just finished a half marathon on Sunday, and now my attention turns toward building more strength. Would anyone here be willing to recommend a good beginner's lifting plan?
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Replies
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Have a look at Stronglifts 5x5, Starting Strength or New Rules of Lifting as a start.
In fact I'd go with Stronglifts to get you into the basic compound lifts (SL and Starting Strength are similar. Starting Strength is a superb read for the mechanics).
Don't try and make your own programme. Compound lifts are better for a beginner, follow the programmes as they are set out (but no, you don't have to start with the weight they say, better to start small and get the form right).
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girlinahat wrote: »Have a look at Stronglifts 5x5, Starting Strength or New Rules of Lifting as a start.
In fact I'd go with Stronglifts to get you into the basic compound lifts (SL and Starting Strength are similar. Starting Strength is a superb read for the mechanics).
Don't try and make your own programme. Compound lifts are better for a beginner, follow the programmes as they are set out (but no, you don't have to start with the weight they say, better to start small and get the form right).
+1 to all of this.0 -
30 sets of 2 rep curls max weight, 17.5 wall push-ups. Enjoy.0
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girlinahat wrote: »Have a look at Stronglifts 5x5, Starting Strength or New Rules of Lifting as a start.
In fact I'd go with Stronglifts to get you into the basic compound lifts (SL and Starting Strength are similar. Starting Strength is a superb read for the mechanics).
Don't try and make your own programme. Compound lifts are better for a beginner, follow the programmes as they are set out (but no, you don't have to start with the weight they say, better to start small and get the form right).
Thank you for the reply. I have heard of strong lifts...definitely will check it out.0 -
I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?0 -
I'd start with body-weight exercises: Push-up, crunches, squats, lunges, handstands (against a wall) and slowly move towards handstand push-ups. After a couple of weeks of that, move into weights/machines. Doing 2-3 sets of 12 - 15 reps (where the last 2-3 reps are a considerable effort) of your basic moves (bench, curls, etc.). This will increase your strength. Make sure to take a day's rest after a day of lifting. Let those muscles heal & grow. Start easy, slowly work your way up.0
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I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
I can see your point but don't agree, any exercise performed incorrectly can cause injury and the likelihood of performing compound exercise correctly will not be increased by having experience of performing other exercises. In fact, you could argue, that a trained exerciser who attempts compound exercises (with incorrect form and zero tuition) is more likely to suffer an injury, because they are more likely to attempt a greater weight than a complete newbie.0 -
I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
How about, instead of posting this in every beginner thread you see, you post a suggested actual program? I asked you several times in a similar thread what you suggest a beginner do and you never answered. I don't have a hard on for SL the way half of MFP seems to so I'm not suggesting that the program is a necessity but I can't figure out what you think beginners actually should do.1 -
I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
How about, instead of posting this in every beginner thread you see, you post a suggested actual program? I asked you several times in a similar thread what you suggest a beginner do and you never answered. I don't have a hard on for SL the way half of MFP seems to so I'm not suggesting that the program is a necessity but I can't figure out what you think beginners actually should do.
I have made suggestions in other threads. It's obvious many disagree with me, and that's fine. I see poor form in the gym more times then not, and it's a matter of time before it leads to injury. I asked two questions for a reason, so I could make a suggestion off of that.1 -
StealthHealth wrote: »I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
I can see your point but don't agree, any exercise performed incorrectly can cause injury and the likelihood of performing compound exercise correctly will not be increased by having experience of performing other exercises. In fact, you could argue, that a trained exerciser who attempts compound exercises (with incorrect form and zero tuition) is more likely to suffer an injury, because they are more likely to attempt a greater weight than a complete newbie.
You are correct to a degree. However, you are much more likely to injure yourself doing squats, rather then leg curls and leg extensions. Often times, I see people tell beginners to watch videos. When I started lifting, there was no internet. I learned from Body Building magazines. I never attempted to do squats, dead lifts. etc. Until I had a coach.0 -
The thing is, OP, that doing other exercises can't really prepare you for doing the main compound lifts. Only doing compound lifts will prepare you for compound lifts. Heck, you can start with a broomstick for presses and squats...so if you want to do compound lifts (overall the best, most efficient way to strength train and work multiple muscles sets at once AND work your core and balance at the same time), then learn the compound lifts. I was a weak, 52-year old woman who had maybe done machines way back when, but started directly on compound lifts at that age. If I can do it, trust me, anyone can.
I will say I worked with a trainer who was spot-on with developing my form, noticing my weak spots, targeting overcoming those weak spots, and having me progress in both form and weights. But there are many examples of people who took their time to learn proper form through reading and watching videos, sharing videos with technical experts (even here on MFP; see the group "Eat, Train, Progress" or "Stronglifts 5x5 for Women", both of which have people who can work with you on form), and managed fine.
The key is to start with lighter weights to get your form down, then progress with good form.0 -
CarlydogsMom wrote: »The thing is, OP, that doing other exercises can't really prepare you for doing the main compound lifts. Only doing compound lifts will prepare you for compound lifts. Heck, you can start with a broomstick for presses and squats...so if you want to do compound lifts (overall the best, most efficient way to strength train and work multiple muscles sets at once AND work your core and balance at the same time), then learn the compound lifts. I was a weak, 52-year old woman who had maybe done machines way back when, but started directly on compound lifts at that age. If I can do it, trust me, anyone can.
I will say I worked with a trainer who was spot-on with developing my form, noticing my weak spots, targeting overcoming those weak spots, and having me progress in both form and weights. But there are many examples of people who took their time to learn proper form through reading and watching videos, sharing videos with technical experts (even here on MFP; see the group "Eat, Train, Progress" or "Stronglifts 5x5 for Women", both of which have people who can work with you on form), and managed fine.
The key is to start with lighter weights to get your form down, then progress with good form.
Good advice.
If you can't squat, you might start with bodyweight squats, just to work on the movement and flexibility. Then move to a broomstick or dumbbells before a bar. I don't see the need to avoid them entirely though. Same goes for deadlifts. I need to work on hip hinging when I started so my trainer had me use a dowel to mimic a bar but focus on the movement. Nobody's saying go to the gym on your first day and start squatting four plates but at the same time, "you're not allowed in the pool until you learn to swim" doesn't make sense either.1 -
Strong lifts is very simple (few lifts and simple training design) and helps build a strong foundation for beginning lifters in a lot of ways. It should be started cautiously with an emphasis on form though. I don't know that I agree with it always being recommended first in every thread. I think bodybuilding.com has a lot of other intro training programs that may be more appealing for some. Personally I dislike stronglifts, but I started lifting at 14, so I feel completely bored with the same five lifts and there is not enough volume in the program for me.
I would recommend you look at a few programs to decide which most closely aligns with your goals, equipment availability, physical constraints, etc.0 -
CarlydogsMom wrote: »The thing is, OP, that doing other exercises can't really prepare you for doing the main compound lifts. Only doing compound lifts will prepare you for compound lifts. Heck, you can start with a broomstick for presses and squats...so if you want to do compound lifts (overall the best, most efficient way to strength train and work multiple muscles sets at once AND work your core and balance at the same time), then learn the compound lifts. I was a weak, 52-year old woman who had maybe done machines way back when, but started directly on compound lifts at that age. If I can do it, trust me, anyone can.
I will say I worked with a trainer who was spot-on with developing my form, noticing my weak spots, targeting overcoming those weak spots, and having me progress in both form and weights. But there are many examples of people who took their time to learn proper form through reading and watching videos, sharing videos with technical experts (even here on MFP; see the group "Eat, Train, Progress" or "Stronglifts 5x5 for Women", both of which have people who can work with you on form), and managed fine.
The key is to start with lighter weights to get your form down, then progress with good form.
Good advice.
If you can't squat, you might start with bodyweight squats, just to work on the movement and flexibility. Then move to a broomstick or dumbbells before a bar. I don't see the need to avoid them entirely though. Same goes for deadlifts. I need to work on hip hinging when I started so my trainer had me use a dowel to mimic a bar but focus on the movement. Nobody's saying go to the gym on your first day and start squatting four plates but at the same time, "you're not allowed in the pool until you learn to swim" doesn't make sense either.
Let me clarify. Since there seems to be some misunderstanding. When I say for a beginner not to start with squats. I'm referring to weighted barbell squats. Not squats in general.0 -
I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
Because strong arms and a weak back are a future injury outside the gym. If you learn proper form and start with low weight, and increase the load incrementally yet steadily, you're less likely to be injured inside or outside the gym.
A couple weeks ago I had to lug around several bags of concrete. Carrying them, getting in and out of the car, etc. was far more difficult than my deadlifts on my lower back. Yet they were merely 80 pounds and I was pulling 255 pounds on a barbell off the floor at a time. Unlike the bar, the bags cannot be easily centered over the foot and I had to walk with them. When the project was done my lower back was sore but it was not injured. That is the kind of thing that deadlifts and squats prepare you for.0 -
Personally, I'm a big fan of the New Rules of Lifting books. I think they're no nonsense and give a great foundation for lifting and nutrition for beginners.0
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I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
Have you actually read any of the programs that have been discussed?
You do realize you start with just a barbell or, in case that is too much weight, that it will have you use any bar less than the standard 45lbs. If you can only use a 20lb bar, then that's what you use. The weights are incrementally increased. Plenty of time to get time under a bar and work on form. Taking video of squats and deads are encouraged to look for form issues (which usually don't crop up until the weight gets heavy for you).
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This.piperdown44 wrote: »I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
Have you actually read any of the programs that have been discussed?
You do realize you start with just a barbell or, in case that is too much weight, that it will have you use any bar less than the standard 45lbs. If you can only use a 20lb bar, then that's what you use. The weights are incrementally increased. Plenty of time to get time under a bar and work on form. Taking video of squats and deads are encouraged to look for form issues (which usually don't crop up until the weight gets heavy for you).
Starting Strength (the book) is 347 pages of detail descriptions, pictures, diagrams, moment arms, and instruction. The book dedicates 55 pages to the squat alone.
Other options for a lighter bars are PVC or aluminum tunes with ankle weights, micro plates, plates, , or even filled with sand. Nobody advocates struggling with too much weight to start since that would be counterproductive.
There are many places to post form videos and get feedback, including here. I would take advice from Rippetoe, Wendler, and at least a dozen people here or on bodybuilding.com before most any globo gym trainer. You won't get away with quarter squats and half reps on the bench. They might even tell to you to reduce the weight if necessary.0 -
I think 5x5 or NROWL would be great, just be mindful of how heavy you are lifting. You might as well start with what in my opinion is the best way to lift and the most effective use of your time with the weights. Scale accordingly. You could also try Crossfit or a Barbell class if you are totally green.0
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Huge +1 for recommending you read "The New Rules of Lifting". So much knowledge -- especially if you're not interested in body building, but want FUNCTIONAL strength for sports and activities.
In terms of a great beginner program, I highly recommend you check out "Frankoman's Dumb bell only Split". Google it -- it should be on MuscleAndStrength.com and it's a great 3 day/week beginner program. Push Day, Pull Day, Leg and Shoulder day. That's it. Go up in Dumb bells when you're ready. Videos showing you form for every exercise. It's awesome.0 -
I'd start with body-weight exercises: Push-up, crunches, squats, lunges, handstands (against a wall) and slowly move towards handstand push-ups. After a couple of weeks of that, move into weights/machines. Doing 2-3 sets of 12 - 15 reps (where the last 2-3 reps are a considerable effort) of your basic moves (bench, curls, etc.). This will increase your strength. Make sure to take a day's rest after a day of lifting. Let those muscles heal & grow. Start easy, slowly work your way up.
Ditto!0 -
I'd start with body-weight exercises: Push-up, crunches, squats, lunges, handstands (against a wall) and slowly move towards handstand push-ups. After a couple of weeks of that, move into weights/machines. Doing 2-3 sets of 12 - 15 reps (where the last 2-3 reps are a considerable effort) of your basic moves (bench, curls, etc.). This will increase your strength. Make sure to take a day's rest after a day of lifting. Let those muscles heal & grow. Start easy, slowly work your way up.
I don't think you need to wait to be able to do something like hand stand pushups to start stronglifts/use the bar. I lift fairly heavy on the bar but can't do hand stand push ups but I am working towards them. It's fine to mix it up with weights and bodyweight and in fact I think that's a good idea so you are working everything. I also think doing less reps with higher weight would be better and I would never bother with curls. You should lift the way your body lifts in real life. And yes, I have drank the Crossfit koolaid
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I think that bodyweight work is great, pushups included. But I wouldn't wait to be able to do a pushup before doing bench press (any variety of bench--barbell, dumbbell, flat, incline, etc.) Many, if not most, untrained women cannot do a regular bodyweight pushup, which is roughly equivalent to lifting 64% of bodyweight. For a 150 pound person that's 96 pounds. Dumbbells or barbells would be a good way to help build strength toward being able to do a pushup. I'd just work on doing both. There's no reason you have to choose one over the other.0
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Question: Aren't push-ups a compound exercise?0
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StealthHealth wrote: »I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
I can see your point but don't agree, any exercise performed incorrectly can cause injury and the likelihood of performing compound exercise correctly will not be increased by having experience of performing other exercises. In fact, you could argue, that a trained exerciser who attempts compound exercises (with incorrect form and zero tuition) is more likely to suffer an injury, because they are more likely to attempt a greater weight than a complete newbie.
You are correct to a degree. However, you are much more likely to injure yourself doing squats, rather then leg curls and leg extensions. Often times, I see people tell beginners to watch videos. When I started lifting, there was no internet. I learned from Body Building magazines. I never attempted to do squats, dead lifts. etc. Until I had a coach.
The core.
We compound move naturally everyday. That kind of training is the foundation. Adding lateral and rotational movements can help with mobility. Why do leg extensions/curls instead of squatting and deadlifting? Compound lifts can help secure a strong core for everyday movements. And without a strong core, you can be asking for injuries.1 -
I don't understand telling a beginner to start with compound movements, such as dead lifts and squats. They are two exercises that can cause serious injury if not performed correctly.
How many days do you want to commit to weight training?
How much time do you have to dedicate to each workout?
I'm looking at about 45 minutes, 2-3 times a week.0 -
If you are looking at 45 mins 3x a week I would second the recommendation of SL5X5. Easy to follow and about 45 mins 3x per week!
I got into lifting through going to les mills body pump classes which are more cardio as they are high rep, low weight. I enjoyed them but got frustrated when I couldn't add more weight either because of the amount of reps or because I could squat it but couldn't lift it up over my head! That's when I got out in the gym and started SL - I'm enjoying the challenge and seeing good results hence why I recommend it but I do agree that you need to look at different programs and choose one that you enjoy.1 -
Go over to bodybuilding.com.lots of different programs beginners to advanced0
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