I need a simple strength training routine

dunnj504

I am new to the strength training part of working out. I have no idea how to use all the ,a ones or really how to do dumb bells. I always feel stupid in the gym when I use anything but the cardio machines.s
I would really appreciate it if someone would help me with a weekly routine to strengthen my body. I can strength train three days a week (m w f).
Please keep it as simple as possible

jimmmer

Buy and read Starting Strength by Mark Rippetoe.

Learn the lifts as described in the book and follow the programme detailed in the book.

Simple!

Ian_Stuart

Seconding the Starting Strength recommendation. The book is great, but most of the information is online. Definitely read the instructions on how to properly perform each lift and watch Rippetoe on Youtube to see the form.

Also this article will probably be of interest: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

teateatea23

Also check out bodybuilding.com, they have tons of intro programs with very clear details on proper form and how to achieve your goals. i'm loving it so far.

bellesie

Talk to an employee at the gym. They should have talked you through the equipment and what to use. They should also be able to help you set up a routine based on your requirements.
It also depends on what strength training you want to do, upper body? Lower body? Core and posture?
Are you doing it for overall toning and physique?
I ask these questions because these are the same things the gym should have spoken to you about when you first joined up.

jimmmer

Talk to an employee at the gym. They should have talked you through the equipment and what to use. They should also be able to help you set up a routine based on your requirements.
It also depends on what strength training you want to do, upper body? Lower body? Core and posture?
Are you doing it for overall toning and physique?
I ask these questions because these are the same things the gym should have spoken to you about when you first joined up.

You shouldn't try to train upper only or lower only unless you play a sport that places a unique demand on one area of the body and you need to adjust to suit.

Basically my recommendation would work everything you've mentioned. I know you probably mean well, but you shouldn't give advice about things you don't have a clue about.

"Toning" (I shudder to even type it) will come down to reducing bf% and that's a function of diet all other factors being equal.

Fivepts

bump for when I get to this point

dunnj504

Thanks for the replies!
I am very cautious because I sprained my back last errk doing kettle bell swings for the first time. I had bad form and wasn't quite doing the momentum from your hips thing well.
I will give it a try.
What is the best order or grouping to do?
Arms Monday, legs Wednesday, or back Friday?

Ian_Stuart

Starting Strength provides a good schedule with several alternatives, which can be found here: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
I recommend the Practical Programming Novice routine.

jimmmer

Thanks for the replies!
I am very cautious because I sprained my back last errk doing kettle bell swings for the first time. I had bad form and wasn't quite doing the momentum from your hips thing well.
I will give it a try.
What is the best order or grouping to do?
Arms Monday, legs Wednesday, or back Friday?

Read the book. It'll tell you how to do the lifts properly, when to do them, for how long and in what order.

Split routines like you described are not for beginners.