Strength training help!

daisy552014

Hi, I've been using MFP on/off for just over two years and I know when I stick with it, it does the job. However after reading through some (lots) of threads I'm realising that I probably need to do more 'strength' training rather than just aiming to lose weight. I don't actually know what strength training is though? Is this something I can makeshift do at home? My work rota is all over the place, lots of early/lates, I don't drive and money is relatively tight so the gym isn't an option. I don't have lots to lose probably another 8-10lbs or so, I'm aiming more for being happy than a particular scale number. Just to give you some stats I'm 5ft 1", 113lbs and my TDEE is at around 1,600. I cycle a few days a week and do lots of walking, but generally I hate all sport/exercise except swimming so am looking for a nice ease into everything. Thanks

sammyliftsandeats

If you can't make it to the gym, try doing bodyweight exercises at home:

http://www.goodreads.com/book/show/7907805-you-are-your-own-gym

bry1749

You can also check google/pinterest for body weight exercises to do at home. When I don't have time to go to the gym I'll do a workout in my living room. I have resistance bands and a pullup bar but you don't need those to have a good workout.

RavenLibra

tons of body weight circuit exercises on youtube...and of course there are commercial videos AND then there's Yoga... look for things on youtube... and maybe even a used bookstore....

daisy552014

Excellent thank you, I was just confused over what 'strength' training was, I assumed it was weights etc. This is all very new ground for me!

giantrobot_powerlifting

daisy552014 wrote: »

I don't actually know what strength training is though? Is this something I can makeshift do at home?

The goal of strength training is to get strong. To get strong, we progressively load weight in percents of a one rep max. To this you need a good amount of plate weight and a barbell to increase the loading on a per workout basis as your strength increases. Strength training is predicated upon three or four main lifts: squat, bench press, deadlift, overhead press, and the rep range for strength is kept under five.

daisy552014 wrote: »

Is this something I can makeshift do at home? My work rota is all over the place, lots of early/lates, I don't drive and money is relatively tight so the gym isn't an option.

If money is a issue right now, then a full gym to do strength training will be cost prohibited and it is resistance training (which strength training is a category of) is what you are looking for to maintain or increase muscle mass and keep muscle loss at minimum -- because that's what raises your metabolism after all.

For basic equipment I"d look at purchasing a TRX, pull-up bar, a kettlebell or two, resistance bands, a box to step up on, and parallets which you can make at Home Depot for relatively cheap. None of this needs to be purchased new. Goodwill, Craigslist, and diy sites on the internet can be good places to find used stuff.

rybo

Check out nerd fitness, you are your own gym, convict conditioning, and any other body weight training. Strength training comes in many different forms.

middlehaitch

Here is the Nerdfitness link

https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Cheers, h.

BrianSharpe

You can maintain a great level of fitness based on body-weight exercises and some great resources have been listed above.

It's a long way off in the future for you personally but women should consider forms of resistance training (weightlifting is one of them) as a means of maintaining bone density and lean muscle mass post menopause. As we age a great many of the indignities heaped upon us by time can be mitigated through a well designed fitness program and it needn't take a great deal of time on a weekly basis.

SueInAz

daisy552014 wrote: »

Excellent thank you, I was just confused over what 'strength' training was, I assumed it was weights etc. This is all very new ground for me!

Most people mean it that way but it's really the idea that you're lifting weights that are heavy for you and then adding to those weights when the current weight gets easy. When you're just starting out, body weight is usually enough, and sometimes too much, to give you the workout you want. When simply moving your own weight around gets too easy then it's time to add a physical object to add more weight. Resistance bands are relatively inexpensive and can offer some great options. You can find kettlebells and hand weights at your local Target or Walmart. Check out the thrift stores in your area, too. Lots of people buy exercise equipment and then discard it when they never use it.

daisy552014

The only exercise I've ever done is the occasional swim/Aqua fit, walking and cycling to and from work. I have never lifted weights or done anything like that, I don't just want to be slim I would like to be fit and healthy as well. I've read a few threads that say strength/resistance training can be more beneficial than just cardio, you know lose fat/gain muscle. It's just a bit overwhelming I'm definitely going to invest in some resistance bands and see what I can do with those. Appreciate all the help guys!!!

RavenLibra

weight training is strength training... doing things like crunches, planks, push ups, squats, lunges will ALL lead to a stronger you. resistance bands are a good start. and I am sure there are plenty of you tube vids to show you interesting ways to make use of them. be creative... and set some goals... say... 200 push ups in a day... or a hundred burpees...2 minutes of up and down planks... these will all add to your overall strength.

Unknown

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xvolution

Arnold Schwarzenegger put out an article in Muscle & Fitness about several body exercises you can do, proving that you don't need equipment to get bigger and stronger. It recommended push-ups, pike push-ups, one-legged squats, standing one-legged calf raises, chair dips and crunch time (just pick your favorite ab exercise). You can add pull-ups to work your back if you have a place to do them. 3 sets of 8-12 reps or until failure.

daisy552014

I cannot even do one push up at the moment, I'm fairly unfit so I will be starting pretty much from scratch

mpd1009

I bought some dumbells and weights at play it again sports for $30.I went on YouTube and do body fit by Amy full body workout .

StealthHealth

Mark Lauren's You Are You Own Gym program is a body weight, progressive strength program suitable for home work outs - I'm a big fan.

Other, similar programs are Convict conditioning and the Al Kavadro You Tube videos.

lorrpb

You don't have to do 200 push ups or 100 burpees!!. That's crazy for most beginners, even for those who've Been at it for awhile. Start where you are and progress as you are able. Keep pushing yourself. Strength training really pays off over time!

PS check out Goodwill or thrift stores for 1-10 lb dumbbell inexpensively. Check back a few times because availability varies based on what they might have at the moment.

daisy552014

I just bought some resistance bands and have been using those, my partner has a couple of weights that I'm going to borrow (since he doesn't use them ) but so far I've been able to at least one more press up each day and am starting to build a routine! Will definitely check out some of those YouTube videos, we have limited space as its only a one bedroom flat so equipment and actual floor space is an issue. But I'll just have to get creative