What strength training should I do?

willsreb
willsreb Posts: 48 Member
in Health and Weight Loss
I got some good advice on here yesterday to start strength training along my weight loss journey.

Just wondering what type of strength training? Compound lifts? And how often?

Thanks :)

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    There's a thread somewhere with a list of lifting programmes you can choose from
  • DianaDeve
    DianaDeve Posts: 9 Member
    Anything you can. I started using weights and my body loves it. Now I look forward to working out! I personally hate cardio. Got 1 set of 3 kilo dumbbells and one of 5 kilos. If you go to the gym you'll have the machines. Bodyweight exercises might also do you good!
  • malibu927
    malibu927 Posts: 17,562 Member
    This is the thread: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
  • jasummers76
    jasummers76 Posts: 225 Member
    I started with my legs only. Two parts thinking one, I would build endurance / stamina for hikes with the family and second they are one of the larger muscle groups and building them up would increase my BMR so I would be burning more calories a day. I have now incorporated arms and back.. I think for me this has worked well, starting a total body lifting program would have left me sore all over instead of just my legs and I would have not stuck to it.

    Try a couple things out and find something you enjoy and can continue.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited February 2018
    As a newbie to strength training you want to look into doing a total body routine 3 days a week to start. Don't make up your own routine, look for an established lifting program from the link provided above.
  • jasummers76
    jasummers76 Posts: 225 Member
    RoxieDawn wrote: »
    As a newbie to strength training you want to look into doing a total body routine 3 days a week to start. Don't make up your own routine, look for an established lifting program from the link provided above.

    With respect I disagree, I have seen as many have people over do the whole body work outs even at three times a week and get discouraged. It has to be set up for the Individual. This is where a good personal trainer comes in handy. Tell them your goals and also be honest with him about your fears of starting a program to vigorous that will leave you too sore which leads up too missed workouts. If you get a trainer pushing 4 or 5 days a week for a newbie find a new one. I understand they need to make money but take your time and build up your strength and endurance if you can't afford a trainer there are tons of videos on YouTube. Like I said I found what worked for me, you're going to have to do that too. Trial and error and remember it isn't a race it's a journey.
  • StevefromMichigan
    StevefromMichigan Posts: 462 Member
    edited February 2018
    jasummers76 wrote: »
    RoxieDawn wrote: »
    As a newbie to strength training you want to look into doing a total body routine 3 days a week to start. Don't make up your own routine, look for an established lifting program from the link provided above.

    With respect I disagree, I have seen as many have people over do the whole body work outs even at three times a week and get discouraged. It has to be set up for the Individual. This is where a good personal trainer comes in handy. Tell them your goals and also be honest with him about your fears of starting a program to vigorous that will leave you too sore which leads up too missed workouts. If you get a trainer pushing 4 or 5 days a week for a newbie find a new one. I understand they need to make money but take your time and build up your strength and endurance if you can't afford a trainer there are tons of videos on YouTube. Like I said I found what worked for me, you're going to have to do that too. Trial and error and remember it isn't a race it's a journey.

    I think what RoxieDawn is trying to say is don't start off with an advanced program, where you go in and hammer your chest by doing 3 sets of 10 on the bench press, then 3 sets of 10 on the incline bench press, then some dumbbell chest flys on top of that. Throw in some curls and triceps presses, and a newbie probably won't even be able to lift his or her arms for several days after :)

    Full body is recommended because in the beginning, you probably only want to do one exercise for each muscle group until you get past the initial soreness and build a foundation. You don't have to do it that way, though. I would just make sure you don't jump into some advanced program right away where you completely hammer a certain muscle group until you have built a foundation.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    jasummers76 wrote: »
    RoxieDawn wrote: »
    As a newbie to strength training you want to look into doing a total body routine 3 days a week to start. Don't make up your own routine, look for an established lifting program from the link provided above.

    With respect I disagree, I have seen as many have people over do the whole body work outs even at three times a week and get discouraged. It has to be set up for the Individual. This is where a good personal trainer comes in handy. Tell them your goals and also be honest with him about your fears of starting a program to vigorous that will leave you too sore which leads up too missed workouts. If you get a trainer pushing 4 or 5 days a week for a newbie find a new one. I understand they need to make money but take your time and build up your strength and endurance if you can't afford a trainer there are tons of videos on YouTube. Like I said I found what worked for me, you're going to have to do that too. Trial and error and remember it isn't a race it's a journey.

    If you start a strength training program at the appropriate level rather than jumping in guns a-blazing (as many people do), the soreness will be minimal and will dissipate quickly. A 3-day full body routine is a good (and pretty standard) recommendation for a beginner.

    OP, the thread linked above has a comprehensive list of strength training programs. If you'd like to learn more about the why and how, there's a great 4-part series of articles (written mostly from a trainer's perspective) here: https://bodyrecomposition.com/muscle-gain/beginning-weight-training-part-1.html/
  • jasummers76
    jasummers76 Posts: 225 Member
    kazgorat1 wrote: »
    jasummers76 wrote: »
    RoxieDawn wrote: »
    As a newbie to strength training you want to look into doing a total body routine 3 days a week to start. Don't make up your own routine, look for an established lifting program from the link provided above.

    With respect I disagree, I have seen as many have people over do the whole body work outs even at three times a week and get discouraged. It has to be set up for the Individual. This is where a good personal trainer comes in handy. Tell them your goals and also be honest with him about your fears of starting a program to vigorous that will leave you too sore which leads up too missed workouts. If you get a trainer pushing 4 or 5 days a week for a newbie find a new one. I understand they need to make money but take your time and build up your strength and endurance if you can't afford a trainer there are tons of videos on YouTube. Like I said I found what worked for me, you're going to have to do that too. Trial and error and remember it isn't a race it's a journey.

    Full body is recommended because in the beginning, you probably only want to do one exercise for each muscle group until you get past the initial soreness and build a foundation. You don't have to do it that way, though. I would just make sure you don't jump into some advanced program right away where you completely hammer a certain muscle group until you have built a foundation.

    From the way your putting it I can see your point of view. Of course there will be soreness but too much at once will drive many people away from working out at all. A lot of folks jump in like Iron Man and the following day can barely walk.
  • StevefromMichigan
    StevefromMichigan Posts: 462 Member
    jasummers76 wrote: »
    kazgorat1 wrote: »
    jasummers76 wrote: »
    RoxieDawn wrote: »
    As a newbie to strength training you want to look into doing a total body routine 3 days a week to start. Don't make up your own routine, look for an established lifting program from the link provided above.

    With respect I disagree, I have seen as many have people over do the whole body work outs even at three times a week and get discouraged. It has to be set up for the Individual. This is where a good personal trainer comes in handy. Tell them your goals and also be honest with him about your fears of starting a program to vigorous that will leave you too sore which leads up too missed workouts. If you get a trainer pushing 4 or 5 days a week for a newbie find a new one. I understand they need to make money but take your time and build up your strength and endurance if you can't afford a trainer there are tons of videos on YouTube. Like I said I found what worked for me, you're going to have to do that too. Trial and error and remember it isn't a race it's a journey.

    Full body is recommended because in the beginning, you probably only want to do one exercise for each muscle group until you get past the initial soreness and build a foundation. You don't have to do it that way, though. I would just make sure you don't jump into some advanced program right away where you completely hammer a certain muscle group until you have built a foundation.

    From the way your putting it I can see your point of view. Of course there will be soreness but too much at once will drive many people away from working out at all. A lot of folks jump in like Iron Man and the following day can barely walk.

    Yep. Been there, done that :) At one point, I started doing squats where I hadn't done them in the past. I did too much, and could barely walk for three days after ;)
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    I think you have to put things into context.

    We have no info on @willsreb, so a generic pointing to the 'lifting' thread is apropriate- it covers bodyweight, dumbbell, and barbell. Goes from novice to experienced.

    If I posted saying I am a 100lbs, 60yo woman who has done aqua fit and Pilates looking to move into strength training, I can lay odds no one would say 'h, start with a 5x5 or 3x5 programme and a 45lbs bar'.

    They would more likely point me to a bodyweight or dumbbell programme to build my strength before attempting to work with something that is close to half my weight.

    Still full body, still using moves that strengthen my body equally so I would not have muscle imbalances, that wolld be more likely to cause injury, but more in line with my fitness level.

    That was the route I chose to follow by the way.

    One has to realise when heavy lifting is a recommendation it means:
    lift what is heavy for you at this moment in time, 10lbs or 100lbs.

    Cheers, h.

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