Need recommendations for modest beginners strength training workout

kendahlj

I haven't lifted weights in a long time and am looking for something moderate to do two or three times a week. I don't have a lot of time...20 minutes or so following my cardio workout. I'm on a calorie deficit to try to lose weight...I'm not trying to gain bulk. I just want to build a little muscle to help improve my strength and conditioning. I have read all the comments about how you can't build muscle on a calorie deficit...that's fine. I really just want to know the best three or four things I can do in the gym a few times a week to improve my muscular strength a little. (I've been all over the internet and it's more confusing than helpful.)

kendahlj

I found this thread...I'm going to check out some of the suggestions

community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

DancingMoosie

I do 5 main lifts, 5 sets of 5 reps each: bench, squat, overhead press, row, and deadlift. Yeah, and that thread is pretty good, gives you lots of options to check out.

sunnybeaches105

kendahlj wrote: »

I have read all the comments about how you can't build muscle on a calorie deficit...that's fine.

Ignore those comments. If you are just starting out that "rule" won't apply. That link above contains a few programs. The important thing is to just pick one and stick with it. Easier said than done, I'll admit.

shagerty777

Check out Stronglifts 5x5. He has a great app too. If I was time limited I'd cut back the cardio and hit the lifts instead. I can do the work in about 50 minutes or so. Another good starter program is Allpro's Simple Beginners Program from bodybuilding dot com. It's what I started out with and gives a good foundation. It is also a 50-60 minute program. Both are only 3 days a week though so you can do cardio on the off days too.

VisofSer

The usual suspects are Stronglifts 5x5 or Starting Strength. Both will get the job done. Do the cardio after the weights. If you want a short workout, it should be intense. If you want 4 exercises, deadlift, squat, military/overhead press, bench press. Alternate which ones you do due to overlap. Eg. Week 1 Monday - Deadlift & Overhead Press Week 2 Monday - Squat & Bench. There are better ways to lay it out and tools such as this program picker rohitnair.net/pp/ as well as the good thread you already found.

Fix your mindset about gaining bulk. At best in your first year of focused, serious resistance training in a surplus you'll add an average of 3lbs a month. It takes a long time and a lot of hard work to bulk up in a way that is effective and isn't 50/50 fat/muscle. The first year(approximately) is the golden one where you can often lose fat and add muscle but don't bet on it. Especially with a reduced focus, the resistance training is more likely to accelerate your fat loss and retain muscle mass which sounds to be what you want.

kendahlj

Thanks for the responses. I did Row today and it's all I had time for. I think I'll lift first, as suggested.

STEVE142142

Tony Horton has a great program for people with an exercise that all we have taken a break for a while. It's callef 10 minute trainer.
DVD set is a good intro package