Beginner strength training routine help

emilym123
emilym123 Posts: 8
in Fitness and Exercise
Hi! I am wondering what a good beginning strength training program for me (21 yo female) would be? I am looking to add some strength into my cardio routine. I have done a bit of searching on the interwebz but everything is just... confusing to me. I only have dumbbells- 5 & 10lb.

I am doing the 30 day shred right now so that is something I suppose but I would like to add a little bit more.
I am mainly looking to make my bum more round and build a little muscle on my arms but I would also like to work my entire body.
Which moves should I do? How many reps should I do? Do I have to do the same routine more than once per workout session? Is it really necessary to have an arm and a leg day?

So if anybody can share their routine that they started with and a little advice I would be grateful!

Sorry is you've answered this question a millions times I'm just quite confused and need a bit of guidance.
Thanks!!

Replies

  • deksgrl
    deksgrl Posts: 7,237 Member
    If you only have 5 & 10 lb dumbbells, and don't plan to buy heavier weights or join a gym, then I would recommend body weight resistance.

    Google "nerd fitness" and look for their beginner program. Also look for "you are your own gym" and "convict conditioning".
  • deksgrl
    deksgrl Posts: 7,237 Member
    p.s. - For your bum, you will want to do squats and lunges.
  • 9thChakra
    9thChakra Posts: 141 Member
    Hello! I totally know what you mean about confusing info. Relax and trust yourself...while there are many programs it's better to focus on proper form so you don't hurt yourself. If that means doing fewer exercises or reps at first...that is okay.

    When I designed my weightlifting program I made my own program up based on what I learned from the info I gathered.

    I did a full body workout 2-3 x a week on non-consecutive days so my body could recover. I chose to do single sets of each exercise and up to 12 reps of each. That seemed easier to follow for me and I got the results I wanted from doing it this way. I worked large muscle groups to small and made notes about if I felt I needed to go up in weight or down. Next time I'd try the new weight and if it felt too much I'd go back down or do less reps...but if I couldn't do at least 6 reps then I probably moved my weight up too soon.

    Because it was so very clear, concise and had good photos, the book that helped me the most out of everything I read (and I would recommend to men too even though it's written for women - but I think that's just to appeal to women...most of the info is the same.) is: http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias=stripbooks&field-keywords=0873227522

    Best!
  • 9thChakra
    9thChakra Posts: 141 Member
    I borrowed my copy from the library. Looks like you could too!

    http://elibrary.buffalolib.org/uhtbin/cgisirsi.exe/?ps=Hw3AuFC90R/CENTRAL/114851138/9#_
  • rick_po
    rick_po Posts: 449 Member
    A beginner's strength program should do these things:

    1. Full body workouts. Do upper and lower body on the same day.

    2. Compound lifts. Squats, deadlifts, overhead press, bench press, rows, lat pulldowns, and maybe one or two others. Most beginner programs only do 5 or 6 different exercises.

    3. Start with light weights until you have your form down. It's ok to do 15-20 reps per set while you're learning.

    4. Once you have your form down, have a plan or schedule for progressing. If you're lifting free weights, you should be adding weight every workout, or at least every week.

    5. Keep adding weight until you can only complete 5-8 reps per set.

    6. Lift 3 days a week, with at least one rest day between.

    There are a lot of programs that do these things. Starting Strength, Strong Lifts 5x5, and New Rules of Lifting for Women are the most popular here on MFP. You can't go wrong with any of them. Look them over, see which one looks like most fun, and get started.

    A couple 10 pound dumbbells won't get you very far. Most small women who have never lifted before can already squat and deadlift 50 pounds.

    Another alternative is a body weight program. Instead of weights, you do harder variations of body weight exercises (like wall pushups -> counter-top pushups -> floor pushups...). If you're going to do a body weight program, invest in a book, like "You Are Your Own Gym" or "Body By You", because the progressions can be hard to keep track of.
  • emilym123
    emilym123 Posts: 8
    Awesome thank you so much!!!

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