Pls recommend your at home strength training app/program!

mizzpfft

Hello, new here. I ride an exercise bike (peloton app) and walk a lot but need to build strength. I've done a few random classes here and there that are full body workouts with light weights or body weight but I would like a progressive program that is designed to increase strength, preferably one that does not require much beyond handweights (I have a variety from 3 to 15 lbs). My goal is build strength, muscle, improve posture, prevent osteoporosis, etc.

Would love people's input, thank you!

(fwiw I'm 49 and while i have always exercised, its been forms of cardio and yoga, and occasional body pump class at the gym).

debrakgoogins

I do a number of things. I do My Peak Challenge and DDPY yoga for at home work outs. DDPY requires a mat (a rug will do if that's all you have) and a yoga block is helpful. I highly recommend both programs.

Dogmom1978

Not sure how easy it would be to build muscle if the highest weights you have are 15lb...

I do an upper/lower split primarily compound exercises 4 days a week, but I have a full gym in my basement that has primarily commercial equipment in it. For example, I am currently doing 180lb leg press on lower day along with squats, deadlifts, and ab exercises. Upper day is bench press (only 50lbs sadly), incline bench press (even sadder at 30-40lbs), lat pulldown (90lbs) and row (100lbs)

debrakgoogins

slunburg wrote: »

Not sure how easy it would be to build muscle if the highest weights you have are 15lb...

I do an upper/lower split primarily compound exercises 4 days a week, but I have a full gym in my basement that has primarily commercial equipment in it. For example, I am currently doing 180lb leg press on lower day along with squats, deadlifts, and ab exercises. Upper day is bench press (only 50lbs sadly), incline bench press (even sadder at 30-40lbs), lat pulldown (90lbs) and row (100lbs)

Muscle can definitely be built with body weight.

Dogmom1978

debrakgoogins wrote: »

slunburg wrote: »

Not sure how easy it would be to build muscle if the highest weights you have are 15lb...

I do an upper/lower split primarily compound exercises 4 days a week, but I have a full gym in my basement that has primarily commercial equipment in it. For example, I am currently doing 180lb leg press on lower day along with squats, deadlifts, and ab exercises. Upper day is bench press (only 50lbs sadly), incline bench press (even sadder at 30-40lbs), lat pulldown (90lbs) and row (100lbs)

Muscle can definitely be built with body weight.

Minimally, sure. I’m not saying you need to lift a ton; and it depends on goals. If you only do body weight though, you can’t increase the weight. I’m not a fan of the body weight method, but whatever works for you.

AnnPT77

There's a whole list of strength programs here that others have found helpful:

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

Despite the title, it includes some beginner bodyweight programs that can be done at home with minimal/no equipment. Generally, a well-designed progressive program like those will be more effective as a starting point than what some random other internet idiot like me might do herself .

Bodyweight programs - though it may be surprising - can be progressive, at least for a time. There are various versions of the exercises that increase the strength challenge along the way to create progression, through the magic of applied physics. You may top out on progress for some body parts - probably will eventually - but these can be a good starting point for many people.

I'd also observe that although certain combinations of repetitions and resistance may be optimal for certain kinds of progress (i.e., strength, mass, endurance, whatever), you can to some extent use volume to create useful increased challenge, when using increased resistance isn't an option. More clearly: Light dumbbells may not be ideal long term, but for a while you can make some progress by increasing reps/sets at the same weight, even though it may not be the absolute most perfect route to choose if all routes were equally practical and available to you. No need to let the perfect be the enemy of progress.

Best wishes!

debrakgoogins

slunburg wrote: »

Minimally, sure. I’m not saying you need to lift a ton; and it depends on goals. If you only do body weight though, you can’t increase the weight. I’m not a fan of the body weight method, but whatever works for you.

Convict fitness is strictly progressive body weight exercises and builds some serious muscle.

DancingMoosie

I follow Sydney Cummings on YouTube. New workout uploaded every day at 5am. Workouts range from 30-60 min, full body, upper push, upper pull, legs, glutes abs, cardio, agility, sometimes power yoga/pilates...she covers it all.

mizzpfft

Thank you all for these suggestions! Given my current level of strength I am pretty sure bodyweight and light dumbbells will be sufficient for a long time--mostly I just need to follow a basic "here, do these squats, now the lunges, now the upper body, etc". I am like a sheep, I will do it if I can follow someone, but on my own....

I am going to check out convict fitness, if only for the fact that it seems appropriate for our quarantine-like lifestyle at the moment--but definitely am better off to start if there's someone coaching me!

DancingMoosie

That's why I like Sydney so much. She tells you exactly what to do and how to do it. She does the workout with you, just follow her lead. She has a very balanced program. And she only uses dumbbells, body weight, and sometimes a glute resistance band(optional).

Randolfmfp

I'm currently do Shaun T's T25 workout DVDs. 25 minutes of nonstop work 5 days a week. I'm about to start week 5 of the 10 week program and already seeing results and feel great about myself for sticking to it 😊.

DancingMoosie

T25 is more cardio, unless you also do beta and gamma...and those DVD sets are very expensive.

sandymram

Since you are familiar with Peleton, the app has strength classes too. I don’t have the bike or tread but I use my own treadmill and do their 60 minute boot camp classes.

yirara

I'm a total fan of the Reddit recommended routine. It's progressive and not aimed at some odd targets like handstand pushups (convict conditioning goes a bit in that direction). Plus there's a very supportive community.

tnh2o

Check out Jessica Smith's 6 Week Total Transformation. She uses handweights, lots of reps and is easy to modify. I can now put my kayak on the top of my car by myself.

Oneka5

I like programs because it provides a bit of structure for me. Fit body boot camp has a 28 day at home workout. You have access to quite a lot of videos to work out to every day. After finishing that I have started Heather Robertson's 12 week program on youtube. Includes strength and cardio/HIIT

DancingMoosie

Millionaire Hoy also has a beginner program on his YouTube channel.

Dogmom1978

debrakgoogins wrote: »

slunburg wrote: »

Minimally, sure. I’m not saying you need to lift a ton; and it depends on goals. If you only do body weight though, you can’t increase the weight. I’m not a fan of the body weight method, but whatever works for you.

Convict fitness is strictly progressive body weight exercises and builds some serious muscle.

I guess you don’t watch those prison shows then. Prisons have weight sets in the yard and prisoners come up with ingenuous ways to create their own weights to use in their cells. Sorry but I watch a bunch of those on tv, so I know they DO have weights. Nice try though!

Chieflrg

I program myself currently and wouldn't be appropriate for your level.

Since you are novel to strength training, any cookie cutter program will give you results. Find one you can adhere to with the equipment you have access to.

Move on to more advanced training when the volume isn't enough to produce progress or recovery is disrupted by the intensity.

AnnPT77

slunburg wrote: »

debrakgoogins wrote: »

slunburg wrote: »

Minimally, sure. I’m not saying you need to lift a ton; and it depends on goals. If you only do body weight though, you can’t increase the weight. I’m not a fan of the body weight method, but whatever works for you.

Convict fitness is strictly progressive body weight exercises and builds some serious muscle.

I guess you don’t watch those prison shows then. Prisons have weight sets in the yard and prisoners come up with ingenuous ways to create their own weights to use in their cells. Sorry but I watch a bunch of those on tv, so I know they DO have weights. Nice try though!

"Convict Conditioning" is the formal name of well-known bodyweight conditioning method, as described in a book of the same title. It's designed to be done in relatively small space, with little or no equipment. I'm quite sure this program/book is what people are referring to, in posts above.

Whether or how well it works has little to do with whether lots of people in prisons do it, or not . . . or whether it appears on TV prison shows. It's a marketing-oriented name, like most programs use. 🙄

ETA: Author does claim to have developed the program while in prison. Functionally, he appears to be very strong. IMO, he is quite defined, but not all that massive, as far as one can see from photo/video.

Carp614

I like the Fit Father Project. There is a Fit Mother Project that is probably good too run by the same people. Maybe give that a shot.

Chieflrg

debrakgoogins wrote: »

slunburg wrote: »

Minimally, sure. I’m not saying you need to lift a ton; and it depends on goals. If you only do body weight though, you can’t increase the weight. I’m not a fan of the body weight method, but whatever works for you.

Convict fitness is strictly progressive body weight exercises and builds some serious muscle.

Some people respond sensitively to training which is truly awesome.

I would hazard most prisoners you see gain "serious muscle" partake in "enhancements" during their in house training though. We have to look at the whole picture when we see certain results and one program doesn't mean everyone will respond the same or even at all for that matter because we are individuals.

debrakgoogins

slunburg wrote: »

I guess you don’t watch those prison shows then. Prisons have weight sets in the yard and prisoners come up with ingenuous ways to create their own weights to use in their cells. Sorry but I watch a bunch of those on tv, so I know they DO have weights. Nice try though!

I wasn't talking about convicts and their training methods. There is a specific training program created by Paul Wade called "Convict Conditioning" that is strictly body weight. It is designed to get someone fit and healthy. No, it likely won't get you ready for a body building competition but it will allow you to get stronger by building muscle without weights or a gym. That is what the original poster is asking for.

faithlovefit

Look up Fitness Blender[[/i] on YouTube. They have low impact, hiit, no equipment, flexibility, cool down, how to, etc videos. All free!! But they do have fairly cheap paid programs on their website! I put together my own workouts with their freebies tho.

letsdothisej

I'm doing the You are your own gym 10 week beginner programme. I want to build strength more than anything as I'm not overweight or anything. It's free on the YAYOG app. I'm 6 weeks in, and at the halfway point of 5 weeks I could do 5 pull ups or 8 chin ups, and have lost just over 3" across my waist butt and thighs too, which is a nice bonus.