Cardio/Lifting Weights - where to start

Joramaisi3

For someone who hasn’t worked out in months and just getting back into it what would you recommend? Every time I start doing weights I’m so sore I stop.

AnnPT77

Start with the one that's the most fun for you.

Why? Because exercise we enjoy is exercise we're most likely to do regularly. Any exercise we do is 100% more effective for health and fitness than a theoretically perfect exercise that we hate, procrastinate, skip with the slightest excuse, and eventually drop entirely.

(Or at least start with an exercise that you tolerate well, and that's convenient/practical for you, if there aren't any you find actually fun. I admit, even as a naturally unathletic person, I find it hard to imagine disliking aaaallllll exercise, since so many widely varied things count as exercise for health/fitness purposes: Skating, walking, frisbee, physical VR or video games, dozens of kinds of dancing, ping pong, swimming, biking, canoeing, martial arts, . . . I could go on, but you get the idea.)

If/when you do decide to do strength training: If doing weights makes you so sore you stop, then start with less weight, fewer reps, fewer sets, or something like that - just go for a small, manageable challenge to your current strength, not some brutally miserable thing. As that gets easy, gradually increase to keep a small but manageable challenge. Or, do some form of strength training that isn't weights, that doesn't make you extremely sore (bodyweight exercise, kettlebell, whatever).

Exercise doesn't need to be miserable to be effective.

Retroguy2000

DOMS (delayed onset muscle soreness) is normal after unfamiliar exercise. Start with lighter weights, lower reps, shorter workout, while you get used to it, and while you master your form.

Most would likely say do cardio and weights each week. Not in the same session, except with cardio as a warmup. IMO if you're extremely overweight then do more cardio at first to help with generating a calorie deficit, most of which should come from your diet, but also do some weights, then gradually increase the time and effort doing weights.

MikePfirrman

DOMS (delayed muscle soreness from exercise) is way worse when you first start. After 10 years of regular exercise, I hardly ever get DOMS any longer.

Just go super slow and incremental. Sometimes super light cardio can help get rid of muscle soreness. Also, nothing wrong with taking a day or two off if needed.

Work on diet first and gradually build in exercise.

nossmf

Cardio then slowly add in weight lifting

Paying a trainer when you start is SO worth it. When my wife began lifting weights, she tried to do it by herself, and her first week she was spending 2+ hours at a time, lifting light but performing literally hundreds of reps. She became so sore she couldn't move for a week without moaning.

Since she wouldn't listen to my advice (I'd already been lifting for a decade plus at this point), we signed her up with a personal trainer for 5 sessions. The trainer listened to her history, her goals, her personal weak areas and limitations, and put together a plan for her plus walked her through the first several workouts, demonstrating how each exercise should work. These workouts lasted only 30 minutes each, my wife wasn't too sore after (some soreness is normal when starting), and the workouts made noticeable improvements for her in just a couple weeks, even after our paid time with the trainer ended.

cwolfman13

Ramp on. Don't just jump into everything all at once...go slow and build up. Even if you just start with cardio, you're still going to get DOMs when you start lifting because you'll be working your muscles completely differently so I don't know that it matters so much if you do one or the other or both...you just want to start slow and build up. Don't go from zero to everyday regardless.

For weight training, I generally recommend beginners do a full body program. When I've had a hiatus I will usually start with 2x per week weight training with plenty of time spread between the two sessions and then a couple of weeks later I will add in that third day. So I might start out with weight training on Tuesday and Friday and do that for a couple of weeks and then do Tuesday, Thursday, and Saturday.

If I was just starting out or back from a long hiatus I might to 2x per week weight training and 2-3x per week cardio and then work my way up to 3x per week weight training and 5x per week cardio. Just starting I'd stick to those 2-3x per week sessions being on non lifting days. Once your fitness is improved you can start adding more days of cardio. When I do cardio on my lifting days I typically lift during my lunch hour and do my cardio either in the morning when I get up or in the evening when I get home but not in the same session as my lifting.

Joramaisi3

Thank you everyone. I will spend September focusing on diet and walking again. I haven’t worked out all summer then in October adding in weights. Thanks for the feedback

briscogun

I just started exercising/working out again like 2 months ago. I started doing cardio (C25K) and then walking on the off days. After a week of that I started working out with weights/body weight exercises. The first week of that I took it very easy: light weights, high reps, just get my muscles used to working again, because if not the DOMS will shut you down for a good week. After that I ramped it up and never had any real issues/soreness. Now I run one day, workout the next, rinse, wash, repeat.

Give yourself a chance to acclimate and you’ll be all good!

CatchMom11

Combine both

Slow & steady wins the race. Just remember that. When it comes to weight training, take it easy - negative resistance is your friend. Too many people rush through their workouts and don't get nearly enough from them as they could. Start out light and work your way up.

If your looking for weight-loss, you want to add your cardio in last. Muscle burns more calories than fat. You'll extend your burn when you do your weight training first and cardio last. I spent about 6 month training with my PT and 4 years later, it's still paying off. She would have me do a warmup of some sort, usually on a rower, but sometimes on an elliptical. However, I always did cardio-cardio last.

Just remember though, your body needs a switch every now & then. It gets stagnate. That's when we plateau.

Give yourself time and allow yourself to fall & get back up again - no one's perfect! You'll be great!

sarah_gale

Don't forget swimming! ...and also I've heard that magnesium can help with DOMS ... that's what epsom salts are

CatchMom11

Combine both

sarah_gale wrote: »

Don't forget swimming! ...and also I've heard that magnesium can help with DOMS ... that's what epsom salts are

Magnesium citrate is awesome for DOMS and recovery! Just make sure it's in the citrate form as your body absorbs it better in citrate form than just regular magnesium.

HoneyBadger302

Agree to start with what you enjoy and are more likely to stick with.

For me, I enjoy lifting - I don't enjoy DOMS anymore than the next person, but after the first two weeks the significant DOMS typically goes away - a major switch up may add some, but if I'm consistently working out, it doesn't generally get to the "stuck on the toilet/can't wash my hair" level lol.

When I first really got into lifting I think it lasted a little longer, but by this point, while a few months off might have me regretting life choices for a couple weeks, by the third week any DOMS is pretty mild and almost a "Woohoo - that was a good workout!"

BrianSharpe

Cardio then slowly add in weight lifting

It sounds like you're the victim of your own enthusiasm. It's not unusual to really overdo things when embarking on a new fitness program. That's one of the reasons that many new runners end up quitting; too much, too fast too soon resulting in an injury.

No matter what exercises you end up doing start slowly and build gradually. If it means starting off with very light weights and not too many reps/sets that's what you do.

I've always loved my tri club's philosophy of every workout leaving you wanting more.

Be patient and be consistent. Progress may seem slow at first but you'll amaze yourself with what you're capable of.

age_is_just_a_number

Cardio then slowly add in weight lifting

Start slowly.
No matter what you do, you are likely to have some amount of doms ( delayed onset muscle soreness). The best remedy for doms is to exercise again the next day.
After a week or so, it will settle down.