Help me get stronger.

mrs_read

Hello,

I need suggestions for easy exercises to help build muscle. I recently read that it is better to do strength training or bodyweight training to help build muscle because having more muscle helps burn more calories. The problem is that I am a weakling. I'm not proud to admit it but I cant do a whole lot before I need to take a break so if y'all know of any simple and easy exercises that I can do to start off with, I would really appreciate it.

Thanks in advance.

barbiecat

I suggest that you read "Strong Women Stay Young" as a start. It has a simple test to check your fitness level and then a simple program of weight training to get you going.

kimny72

I think the extra calories burned by muscle has been over dramatized, but whether it is or not, regardless it is a great idea to get stronger and fitter! You can start with a bodyweight routine. Google Nerdfitness, You are Your Own Gym, or Convict Conditioning.

AnnPT77

Strength workouts (like weight lifting or bodyweight exercises) just mean doing things that are challenging (but manageable) for you.

It's a myth that we have to be strong before we can do those exercises, just like it's a myth that we have to be flexible before we can do yoga.

This is a good thread that includes info about both kinds of programs, including information for beginners:

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

brendanwhite84

When I started weight training I began with an unloaded men's olympic bar (45 lbs) for most lifts other than deadlift. I was at BMI 18.75 and coming from an endurance sports background, so not exactly a powerhouse.

Women's olympic bars are 33 lbs unloaded - that might not be a bad place to start for a few sets of 5 reps apiece. Just a thought.

alteredsteve175

Here's a couple of links to body weight exercises that you can do anywhere.

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

https://bodybuilding.com/.../beginning-bodyweight-strength-training-for-wome...

ludke0823

I started lifting when I was 13 and now I bench press and run 1.5 miles with my cousin he is a marine captain

mrs_read

Thanks for the ideas. I also should have mentioned that I don't have money for a gym membership or equipment so I would only be using my bodyweight or stuff that I have around the house.

LiftHeavyThings27105

Take a look at Strong Curves from Bret Contreras and Kellie Davis. They have a "home gym workout" section in the .pdf file that you can download. Pretty much all body weight stuff.....great stuff, btw. Take a look and decide if you like it.

jgnatca

I collected a bunch of exercises that can be done at home.

https://www.pinterest.ca/janetkarasz/fitness-at-home/

Soup cans become dumbbells. A milk jug filled with water is great too.

I think a very simple plan is to do a set of routines. Twelve repetitions (reps) is a generic set to do of a single exercise. If you can just make the twelve reps you have found a good weight to start with. If you can only do one or two, reduce the weight.

Make a log of the weight you used and how many reps you did.

Do the same routine every other day for a few weeks. If it gets to easy, increase the weight.

The log will tell you if you are getting stronger.

Barfly57

I prefer a bodyweight routine. No equipment necessary for a basic workout and you can make it as easy or as intense as you need it to be. Message me if you'd like more details.