Advice for strength training

LyssaRonnell

I am kinda new at strength training and was looking for some advice to help me. I'm currently 5'2 130lbs, I'm aiming to look more toned. I try to exercise 5x a week and do cardio 2 days and strenght train 3 days. I alternate strenght days to target different muscles. Is there any advice anyone can give me to help me with my goal. I'm new to this, so I'm open to suggestions. Thanks!

stanmann571

Which exercises/muscles and weight/set/rep regimen are you currently using.

This is a great place to start.

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

jjpptt2

A couple of very general comments -

1. ideally you want to be training each muscle group 2-3x per week.
2. make sure you are increasing weight, total volume, or both over time.
3. barbells, dumbbells, machines, body weight... all can be effective if programmed correctly.
4. most people are better served following an established, reputable program (see the link above).

LyssaRonnell

I made myself a regime strenght training plan targeting a variety of muscles with multiple means that I follow. I used jefit to help me. I could post a picture of my written out regimine, but I don't know how to.

stanmann571

LyssaRonnell wrote: »

I made myself a regime strenght training plan targeting a variety of muscles with multiple means that I follow. I used jefit to help me. I could post a picture of my written out regimine, but I don't know how to.

In General, if you haven't studied(as in for credit) programming, periodization, development, a self developed program will have gaps by leaving out muscle groups, or by overemphasizing muscle groups, or by not having effective progression built in.

Most effective beginner programs focus on 2-6 basic full body movements and have progression and periodization(deload/stall response) fully developed.

IF you've been training for less than 12 months and you've doing more than 8-10 different exercises a week or you're doing the same exercise more than 4 days a week, you may have a badly designed program.

There are notable exceptions, but they're notable because they're exceptions.

100_PROOF_

It might help if you show is your program since you said you're not following a traditional program.

mutantspicy

Without knowing what exercises your are doing its hard to judge. But I would say 3 day of strength and 2 cardio is good overall plan for a beginner in strength training. If you start going beyond that too early you can hurt yourself or burnout especially if you're on calorie deficit. Bench press, Squat, Deadlift, Rows, and Overhead press are basic fundamental building blocks that you need to have perfect form. Don't allow yourself to develop bad habits early. Watch a lot of videos, workout in front of a mirror, better yet have a trainer or friend monitor or help you. Yes you need to have a plan that progresses, but first you need to make you have the moves down. So I would focus on getting your form perfect, before worrying too much about a long term plan. Strong Lifts would be a really good 3 day beginner program to consider.

steveko89

jjpptt2 wrote: »

A couple of very general comments -

1. ideally you want to be training each muscle group 2-3x per week.
2. make sure you are increasing weight, total volume, or both over time.
3. barbells, dumbbells, machines, body weight... all can be effective if programmed correctly.
4. most people are better served following an established, reputable program (see the link above).

^^^This is all spot on. If you're only doing 3 days/week you're likely better off with a full-body routine focusing on compound exercises that will hit all muscles each workout. Established routines are the way to go, they'll have a better balance to prevent injury, a progression scheme, and proper periodization of rest and rep ranges. The list posted above is a good place to start. You can also check out r/xxfitness for a knowledgeable community and I know a number of female users here use and like Brett Contreras' programs, specifically StrongCurves.