Creating a Workout Plan

kayleegean

Hey guys! I've been going kinda off and on with losing weight and exercising for quite a few years now, but I've finally made up my mind to stick with it. In high school and last year (I'm a second year college student and graduated HS in 2012) I was in a few weight-lifting classes so I'm more or less familiar with that. This semester I'm taking an hour-long yoga class twice a week. My chiropractor banned me from doing anything high-impact because my neck was out of proper alignment and I get awful headaches during workouts if I'm, say, running.
So, I've taken to elliptical and stationary bike for cardio (elliptical moreso because I like to use zombies, run). I was given permission to do light to moderate lifting as well as some sort of low-impact cardio. Being at college gives me access to a gym as well.

Here's where you guys come in! I've been doing about half an hour of cardio before my yoga class, but I very much would like to work out more than twice a week. I've no idea where to really start with making a plan for lifting since I'm only familiar with different moves but not how to create a routine. I've decided that roughly an hour per session would be pretty good for me, and I've been thinking of possibly half an hour cardio and half an hour lifting. I'm open to suggestions though!



tl;dr: I'm experienced in lifting and exercise in general and need help creating a workout plan that's low- to moderate-impact on top of twice a week yoga sessions.

ChrisLindsay9

There are some popular weight training routines that I see suggested here all the time:
New Rules Of Lifting For Women (NROLFW): http://www.thenewrulesoflifting.com/nrol-for-women
Stronglifts: http://stronglifts.com/strength-training-for-women/

There are some books/websites online, and I found NROLFW at our public library.

And there are some groups here on MFP that may be good resources and support as well.
http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

There are examples of workout plans in each of these programs. I would encourage building a workout plan that's based around compound movements such as overhead press, deadlifts, bench press, and squats. These exercises help build strength throughout much of the major muscle groups.

Good luck!