Weight lifting for better health

librarian11111

Hello all.
My fitness goal is to be healthy (i.e. prevent diabetes; stroke; and just be healthy overall.) I do cardio twice a week and I've been trying to add some weight lifting to my routine--but I don't really know what a good weight-lifting routine is? Can anyone make any suggestions? I have limited equipment at the gym I go to (it's at work.) But any suggestions would be greatly appreciated and I will respond to any follow up questions ASAP. Thanks!

jemhh

Hello. Here are a variety of programs. At their cores, they are similar in that the focus mainly on compound lifts. But they differ in accessory lifts, equipment, # days per week, reps, and sets. They're all good programs, though, so my suggestion is to read them through, pick one that matches your equipment and schedule, and give it a solid try for a month or more before deciding if you like it or want to switch.

Strength training programs

* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf

librarian11111

Thank you! I appreciate your help!

IILikeToMoveItMoveIt

Alan Thrall has a lot of videos on form that are excellent.

jemhh

IILikeToMoveItMoveIt wrote: »

Alan Thrall has a lot of videos on form that are excellent.

Agreed.

Also, if you want to read more about lifting, reps, sets, etc. (i.e., primer material, aworkoutroutine.com) is a great free resource.

Cherimoose

For your age bracket, a good program is New Rules of Lifting for Life.
Or get a customized routine from an above-average personal trainer.

librarian11111

To Cherimoose (et all)
Thanks for the advice--especially the website for lifting and people in my age bracket.