Strength Training Challenge
jodios528
Posts: 379 Member
Most of us know we should strength train, but are not very good about it. This challenge is designed to help you follow a regular strength training routine, feel supported/encouraged and learn new moves to keep your workouts fun and interesting.
There are 3 parts to this challenge:
1. Strength train 2-3 times per week (upper body, lower body and abs)
2. Set a goal that pushes you
3. Share and try out new moves
This challenge is designed to be flexible. So whether you are just starting out or have a regular routine this can work for you. The key is to work out all the major muscle groups at least 2 times per week:
Upper Body: chest, back, shoulders, biceps, triceps
Lower Body: glutes, quads, hamstrings
Abs/core: 6 pack, obliques and transverse (deep abdominal muscles)
The goal you set for yourself is completely up to you. Maybe you want to up your weighs (e.g. move from 8 lbs. to 10 lbs. on your chest flys) or move from pushups on your knees to straight legs or hold your plank 30 seconds longer than you do now. As long as it feels like an attainable goal and gives you something to work towards is all that matters.
To keep it interesting try at least one new move a week. Post this move on the thread so that others can try it as well. For example, a squat variation could be using a kettlebell or dumb bell held lengthwise. As you squat down swing the weight down and back between your legs, then using the thrust of your legs press up to standing swinging the weight to chest height pressing your hips forward/squeezing your glutes. You can either describe it in words or if you have a link that demonstrates it (e.g. youtube or fitnessmagazine) then post the link. If everyone posts a new move once a week, we should be able to start to build a nice selection of options to try.
So to get started:
Post your goals
Post each time you strength train – let us know how you doing
At least one time a week try something new and then post about it.
Helpful Hints:
• Give a muscle group a day to recover before you train again
• Make this work for your needs. If you only have a small amount of time you might want to break up your training such as upper body on Monday and Wednesday, lower body on Tuesday and Friday and Abs on Thursday and Saturday. Or maybe you like to get it all done at once and do a longer routine on Monday and Wednesday. Consider compound moves so you work multiple body parts in one exercise (e.g. reverse lunges with bicep curls).
• Listen to your body. If you are just starting out your own body weight may be enough. You’ll know you are using the right weight if you feel like you can’t do another rep with good form after 8-12 total reps
• For variety mix up low reps (8-12) using heavier weights and workouts using lighter weights for more reps (e.g. 25+) to build both strength and endurance
• Check out strength training DVDs out of your library or try some youtube videos. If you belong to a gym take a strength training class like body pump or have a trainer work with you…all of which can help you with form and give you ideas.
• Don’t forget that we are all here to encourage each other…so let us know if you are struggling and offer encouragement whenever you can.
So get lifting!
There are 3 parts to this challenge:
1. Strength train 2-3 times per week (upper body, lower body and abs)
2. Set a goal that pushes you
3. Share and try out new moves
This challenge is designed to be flexible. So whether you are just starting out or have a regular routine this can work for you. The key is to work out all the major muscle groups at least 2 times per week:
Upper Body: chest, back, shoulders, biceps, triceps
Lower Body: glutes, quads, hamstrings
Abs/core: 6 pack, obliques and transverse (deep abdominal muscles)
The goal you set for yourself is completely up to you. Maybe you want to up your weighs (e.g. move from 8 lbs. to 10 lbs. on your chest flys) or move from pushups on your knees to straight legs or hold your plank 30 seconds longer than you do now. As long as it feels like an attainable goal and gives you something to work towards is all that matters.
To keep it interesting try at least one new move a week. Post this move on the thread so that others can try it as well. For example, a squat variation could be using a kettlebell or dumb bell held lengthwise. As you squat down swing the weight down and back between your legs, then using the thrust of your legs press up to standing swinging the weight to chest height pressing your hips forward/squeezing your glutes. You can either describe it in words or if you have a link that demonstrates it (e.g. youtube or fitnessmagazine) then post the link. If everyone posts a new move once a week, we should be able to start to build a nice selection of options to try.
So to get started:
Post your goals
Post each time you strength train – let us know how you doing
At least one time a week try something new and then post about it.
Helpful Hints:
• Give a muscle group a day to recover before you train again
• Make this work for your needs. If you only have a small amount of time you might want to break up your training such as upper body on Monday and Wednesday, lower body on Tuesday and Friday and Abs on Thursday and Saturday. Or maybe you like to get it all done at once and do a longer routine on Monday and Wednesday. Consider compound moves so you work multiple body parts in one exercise (e.g. reverse lunges with bicep curls).
• Listen to your body. If you are just starting out your own body weight may be enough. You’ll know you are using the right weight if you feel like you can’t do another rep with good form after 8-12 total reps
• For variety mix up low reps (8-12) using heavier weights and workouts using lighter weights for more reps (e.g. 25+) to build both strength and endurance
• Check out strength training DVDs out of your library or try some youtube videos. If you belong to a gym take a strength training class like body pump or have a trainer work with you…all of which can help you with form and give you ideas.
• Don’t forget that we are all here to encourage each other…so let us know if you are struggling and offer encouragement whenever you can.
So get lifting!
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Replies
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Count me in. I need to think about goals. This is the first exercise challenge I've tried.:blushing:
Katla in NW Oregon, contemplating goals.0 -
:flowerforyou: Today is my last day of the squat challenge so I'll begin strength training next. I have sort of figured out a plan for what I'll do and it won't be too ambitious to start......i learned a long time ago that the best exercise is the one you'll do.
:laugh: my first goal will be do actually do what I've planned two days a week
:flowerforyou: my second goal will be do three days a week
:flowerforyou: then I'll add weights, reps, sets, and more complex exercises.
:drinker: :drinker: :drinker: baby steps will be my mantra
"I do not try to dance better than anyone else. I only try to dance better than myself." - Mikhail Baryshnikov
and.....I will be competing with myself not with all of you
Barbie from sunny NW Washington 0 -
i will try..
would like to do squats too. dont really know how..0 -
Now, I am one of those crazy people who like weights! Our YMCA has a program called "Exercise is Medicine" so anyone, including nonmembers can set up exercise/strength classes for 90 days. Did that a little more than a year ago and still am going!! Not bad for someone with two knee replacements who has been a total couch potato for years.
My goals for the strength training:
1. Continue to do strength training for at least an hour 2-3 times a week, with some cardio as well
2. Increase planks from 1 minute up to 1 1/2 minutes by end of August (now THAT'S ambitious!).
3. Gradually increase lower body weights 10 lbs.
That's good for right now.0 -
This is a big change for me, and I’m hoping to be consistent. Here are my first goals.
Katla in Beautiful NW Oregon
August goals:
1. Strength Goal: Perform a plank 3 times per week. Initial time is 65 seconds.
2. Work on strength machines at the athletic club at least 2 times per week.
3. Add repetitions & weight as strength increases.0 -
Okay, I want to do this! I need to sort out a regimen to do & will figure that out today.
To start, I will plan on the gym 3 days a week using their equipment to do 2 abdominal machines each day I exercise, then every other day do 2 machines to exercise upper body and lower body. I've been doing this intermittently already, but need to be consistent. By the end of the week I'll find something to add in that I can do at home.
Happy starting, everyone,
Janie - Pacific NW0 -
To correct you on your reps:
1-5 reps are for strength
6-12 is for hypertrophy
13+ is endurance/cardio0 -
For those just interested in getting started with strength training...
If you have access to a gym/free weights check out Starting Strength, Stronglifts, and AllPros. They will give you great advice on techiques, progression amounts and more.
If you don't have access to a gym or heavy weights and need to focus more on bodyweight, check out Convict Conditioning, NerdFitness, and You Are Your Own Gym.
Bodybuilding.com also has a great database of exercises ranging from weights to bands to none.
Other alternatives to use for strength training that require some equipment purchase are TRX Suspension Training and Sandbags.
ETA: Just in case someone thinks I'm saying not to participate in the challenge.....I'm not. I think you can do one of the programs listed and this challenge at the same time. Also, educating yourself on technique, form, how fast you can progress weight wise, alternative exercises to the main lifts, etc is great to know.0 -
Hello,
It’s been a few years, but I would like to start strength training again. I will be starting easy and slowly building up.
Mondays & Thursdays…upper body & abs
Tuesdays & Fridays…lower body & abs
I look forward to learning and practicing some new routines.
Terri0 -
I've been doing the weight machines in our condo gym, but don't have a plan, goal or strategy. My first goal is to book time with a trainer to benchmark and assess where I am now, then get started on a sound plan.
Rori in the Colorado Foothills0 -
Thanks Jodois for the strength challenge. I don't have access to a gym but do have free weights, ankle weight, bands and two books that Barbie recommended.
I'll start tomorrow with goals, etc.
Sue in TX0 -
Welcome everyone :drinker: :drinker:
Joy - I think sharing resources on "how-to" is one of the main goals of this challenge...so thank you for sharing these
Grandmallie - in terms of how to do squats - I believe you go to the Y, so I would start out by asking one of the trainers there. You can also look on-line at websites either listed here or Fitness magazine, shape magazine, prevention magazine will have video's you can watch that give you directions on how to do them. Keys: make sure that your weight is back in your heels as you drop your bum back as if sitting in a chair. You do NOT want to let your knees go in front of your toes. Only go as deep as your knees can tolerate - parallel to the ground max.
Here are my goals: increase number of sessions from 2 to 3/week increase amount of weight for upper body and lower body move up to the next hardest level on ab exercises
Jodios
:flowerforyou: :bigsmile: 0 -
Went to the rehab center/fitness center with DH and worked out. I have a worksheet there and did two reps of 10 exercises on each machine. I also did 10 modified pushups. My mid back does not hurt at all, so far. The last time I was there when I hurt myself I didn’t have the seat high enough on one of the pieces of equipment and moving it up solved the problem.:bigsmile: I also did my second 65 second plank. :drinker:
I was very pleased that DH was finally able to go with me. He has been away from his rehab exercises for over a month, but he was very pleased at how well he did at taking up where he left off.:bigsmile:
Katla in Cloudy NW Oregon
August goals:
1. Strength Goal: Perform a plank 3 times per week. Initial time is 65 seconds.
2. Work on strength machines at the athletic club at least 2 times per week.
3. Add repetitions & weight as strength increases.0 -
Love this challenge!
I started yesterday using NROLFW.
Goals: Lift 3 times per week increasing weights gradually
Plank 3 times per week increasing time as I am able
Standing abs routine with weights 3 times per week0 -
I'm in! I need to stop feeling guilty about not doing this and just get organized. I've been doing a lot of cleaning out at my day's house which involves carrying loaded boxes out of the basement and that has been full body strength training! Now that is slowing down and I need to get on this!!
I am going to try some strength training workout I happened to see on a Fitness channel I have on my Roku. More info when I check them out more closely. I do want to do three sessions a week. For now the amount of weight is less important to me---establishing a new habit is my goal right now.
Talk to you soon.0 -
Okay, I want to do this! I need to sort out a regimen to do & will figure that out today.
To start, I will plan on the gym 3 days a week using their equipment to do 2 abdominal machines each day I exercise, then every other day do 2 machines to exercise upper body and lower body. I've been doing this intermittently already, but need to be consistent. By the end of the week I'll find something to add in that I can do at home.
Happy starting, everyone,
Janie - Pacific NW
So, now that I've read Mark Lauren's Body by You (You Are Your Own Gym), I'm changing what I said I'm doing here. For 2 days I need to 'assess' my starting points for each of his 5 types of exercises: pulling, squatting, in-line pushing, perpendicular pushing, and bending. You use your own weight (very scary concept) and I'm figuring out where and what to use (remind me to explain how useful crutches can be) for each of these exercises. There's one where you use a door to hold your weight. I'm a bit concerned if the door can take my weight or if I'll end up on my back, door on top of me with stripped out screws. BUT, today is my starting day. GOOD LUCK, ALL!
Janie - Pacific NW
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linder -I need to stop feeling guilty about not doing this and just get organized.
The just get organized made me chuckle - and blush! I have been getting organized for over a month. I have a great area set up with a mirror, all types of weights (left over from when my son lived here) printouts of the routines, etc. I just need to START!! I finally did yesterday- and am I sore today!! I know it will help me lose the last bit and get stronger! I haven't used weight in quite a while, but used to love it. It is hard to start out though. Sounds like you are ahead of the curve with all of the work on your Dad's house. Good luck to you.
Deb A in CNY0 -
I've gotten so into lifting, it's not even funny. I was excited to see a challenge like this, so I'm in!
My goals for the rest of August:
1. Get back to my 3 day a week lifting schedule. No more of this 1 or 2 days garbage!
2. Build up to 5 standard push-ups. (I know, I know. I usually do them on my knees, though, so I'm working up to "real" ones.)
3. Increase all my weights by at least 5 (if not 10) pounds.
I think that'll do for a start. Good luck everyone! 0 -
I had a chance to strength train yesterday (upper and lower body - still need to do some abs today). I believe my base lifting weight is 10 lbs for lower body, back and chest and 7 lbs for the rest of my upper body so I'm going to try and move up from there. New move of the week: plank with step outs:
Start in plank (if you want to make it easier then start in forearm plank). Lift your right leg up a couple of inches and step it out to the right side lightly touching your toe down (your right leg should be at about a 45 degree angle to the rest of you) and then step it back to your starting plank position. Repeat on the left...smoothly alternating right and left for as many reps as you can do. I started with 30 sets R&L. This works your core and upper body just a tad more than a static plank.
Let me know if you try it and what you thought.
I'm traveling this week - moving my daughter back to college. I think lugging heavy furniture and boxes up 3 flights of stairs will likely count as my strength training :laugh: :laugh: :laugh: My DH can't join us right away so my DD and I will be doing a lot of the heavy lifting ourselves.
So glad to see so many folks participating :drinker: :drinker: :drinker:
Jodios0 -
Okay, just for curiosity because everyone keeps talking about planks (and because I don't want to be working on my philosophy of education), I tried one. Looked at several you tube examples first, got very strange look from dog, but was actually able to get on forearms and toes in what I hope was proper form for all of about 15 seconds. Hey, it's a start, right? :huh:
That should count as my new item to try for a week, I think.:bigsmile:
Janie, Pacific NW0 -
There are 3 parts to this challenge:
1. Strength train 2-3 times per week (upper body, lower body and abs)
2. Set a goal that pushes you
3. Share and try out new moves
Here's a preliminary plan----continue to do Leslie Sansone 3X a week which includes core work and lower body (leg work).
Adds:
Workouts from AllFitness TV (depending on availability since I don't know how often they change these)
* Body Target 60: Arm Target
* Body Target 60: Butt Target
* Body Target 60: Core Target
* Brand New Butt Sculpt (includes buns, thighs, and arm work)
* Brand New Butt Pilates (includes buns, thighs, and arm work)
Today I did Leslie Sansone, Body Target 60 Arm Target, one plank (just 1 minute 45 seconds), wall push-ups, bicep curls, and squats.
Feeling pretty good. Best wishes to everyone.
Lin in Central Iowa0 -
Thanks Lin for the idea of using the Leslie Sanson DVD to get me started on this challenge. She has a different area workout after each walking session. That will be my start. I also am using the Toned Arms in 10 Days book to work on my upper arms. I'm interested in planks and will research them tomorrow. I also need to Just get Started.
Sue in TX0 -
:flowerforyou: My first goal is to do my simple strength training routine twice a week and maybe three times.
I wore my ten pound ankle weights while I did everything and it made it much simpler. I do pushups and triceps pushups with my hands on the seat of a heavy chair. A plank with 10 pounds on each ankle is an interesting challenge but probably won’t lend itself easily to the variation that Jodios suggested so maybe I’ll try that soon without the weights. I do plie squats with weights…..heavier weight to move the weight from between my knees while squatting up to shoulder high when standing and lighter weight to bring the weight overhead and then bend elbows to lower weight behind my head to work triceps ……other exercises are seated knee extensions, warrior 3 pose, and one leg calf raise. Because I walk over 18,000 steps a day, I wanted more emphasis on abs and upper body.
:flowerforyou: I am very excited that I completed the routine today and realized how easy it can be to let other things get in the way……it will require discipline on my part to do this regularly.
:flowerforyou: Tomorrow will be a rest day and then I’ll repeat this routine on Monday.
:flowerforyou: Janie, planks are great and starting with a short one and gradually adding time is a super goal. I started them about two years ago so I can hold one a lot longer now than when I started. Barbie from NW Washington
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Hello friends - I did core work (including a glute workout) today.
I don't know if I'll run across any new moves but a couple I haven't done for a long time,
* Jump squats
* Deep squats with side twists
Be stronger today than you were yesterday.
Lin in Central Iowa0 -
Hooray for me, I started strength training. Researched planks and tried one. I held it for 29 sec. I don't know if that is good or bad but it is where I am. Will do again on Tuesday. Are you suppose to do them everyday? Also did leg routine using the exercises in Strong Women Stay Young. Used 5 lb ankle weights.
I found a leg exercise on Utube and I did 25 of thoses. Kick touching toes and side lift then change sides. They recommended 50 however I modified it and did 5 at a time then walked in between. Got 25 reps in. I feel proud of myself for finally getting off the couch and doing something.
Sue in TX0 -
:flowerforyou: Sue, I did a plank a day for a long time and have decided now to give myself a rest day between strenuous weight related exercises........so my new strength training routine has two planks and maybe I'll do three sometime in the future, but only do them as part of the strength training routine. Barbie 0
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Is Sunday the first day of the week or the last? I just did plank #3, and held it 8 seconds longer than the last time.:bigsmile: I am woman, hear me roar!0
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:flowerforyou: Today is day 2 of my new strength training resolution. Today I timed the routine to see how it compared time-wise to what I had been doing before (I’ve kept a record in a little notebook) and it was approximately the same amount of time. I got very excited that I was holding the plank longer now than I was in April when I last did strength training, then I realized that I was wearing heavier weights on my ankles before, so there’s really no comparison.
:flowerforyou: I have resisted the impulse to increase the ankle weights and instead did the exercises that used the weights a little slower to up the challenge. I tend to want to race ahead and not be patient.
:flowerforyou: I hope the rest of you are finding time for your strength training and finding it satisfying. Barbie from NW Washington
“If it’s important to you then you will find a way, if it’s not you’ll find an excuse.”
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Did my strength training for today including the standing abs workout. I have used the step in the gym, but this is the first time I tried it with weights. Adds a whole new dimension! Feels good!! I also completed week one day one of couch25k. I finished it out with 40 more minutes of walking. (I usually try to walk for one hour.) Off for a shower. I truly need it!!
Deb A in CNY0 -
First, I need a baseline..........so to begin with what I can do right now here at home, just using body weight::
Plank..............held 2&1/2 min; on forearms, which the people at the gym told me is harder than straight arm (I didn't realize there would be any diff. in difficulty)..........will try to inc. 10 seconds by months end.......would like to be able to do one of those side planks but think that will always be just a dream as I sag terribly when I try and not sure side is advisable with my osteoporisis and L4-5 disc issue
Chair Dips............20........go up to 25
pushups on side of tub..............9.......maybe work up to 12, or even 10
" " " " kitchen sink.............25.......aim for 30
I do machines at the gym and have written down reps and weights to keep track of total weight lifted for the elephant challenge but I didn't write down what machine matches each; guess I must do that next time there. With dd home a couple weeks, gym time will be irregular.
I have weights at home up to 20lbs and also kettlebells and dvd for that work-out. There's also some kind of home gym thing in the garage that my dh uses; I can investigate that too. I know I have a book on women lifting here somewhere; problem is finding it.0
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