Lifting questions

Marcia315

Machines or free weights or both?

How many reps?

How do I know when I'm lifting the right amount of weight?

Yesterday, I did the machines.
200 lb leg press, 3 sets of 10
87.5 shoulder press 3 sets of 8
30 lb bicep curls, 3 sets of 10
Chest press, don't remember the weight, 3 sets of 12
a few other machines, don't remember names, 3 sets of 8.

I'm sore today, but not horribly. Normal movement is still possible.

212019156

It depends on what your goal is. Are you trying to get stronger? Also do you have any injuries? Are you training for a sport?

starbucksbuzz

I'd suggest educating yourself as to the varied goals you can achieve with lifting and set your program based on that. Read The New Rules of Lifting to get a good background. There are a lot of basic programs you can start with, Strong lifts, starting strength, etc. (they are free). Personally I like focusing on the bigger lifts (squats, deadlifts, bench press, clean and press/ ohp) and then adding in accessory lifts for body parts i feel are lagging.... but that's tailored to my personal goals.

Marcia315

It depends on what your goal is. Are you trying to get stronger? Also do you have any injuries? Are you training for a sport?

I'm trying to lose weight.

I'm 43 years old, a "soccer mom," a partner in a law firm, and I have osteoarthritis.

My goal is to be able to keep walking as long as possible.

I think I'm plenty strong now. But getting stronger isn't bad.

JoRocka

weight loss is from your diet.

working out is for your fitness/health.

so focus on the diet.

I'd also do some research on
Strong lifts
Starting Strength
New Rules of Lifting
Strong Curves.

Get a program- get educated about it- and get to lifting.

free weights > machines (barring- injury/rehabby type stuff- so as a general rule of thumb)

alyhuggan

free weights > machines (barring- injury/rehabby type stuff- so as a general rule of thumb)

This, free weights are in general far superior to machines. However, if I felt too tired after say, bench pressing, I would rather use a hammer strength machine than dumbbells for a second pressing motion solely because I'd rather not fail the lift because my stabilizers fail.

Machines are used more for isolation of the muscle. For example, if I wanted to focus on hitting my rear delts I'd personally prefer to do an exercise such as face pulls than rear delt flies with dumbbells. Or as stated above, if I had just hit 3-5 heavy sets on flat barbell bench I'd rather do 3-4 sets on a hammer strength machine than use dumbbells.

Personally I don't have any machines available to me right now so it's all free weights.

Of_Monsters_and_Meat

I do all free weights (barbell)

I do compound lifts Squat, deadlift, bench. clean/press
for reps I do a 5 3 1 progression.

I add in some body weight work as well.

212019156

Like others have said, sticking with the compound barbell lifts is going to give you good results and actually better for your joints. The machines provide a false sense of security. Whatever you do make sure you do full range of motion. If want to get stronger and build a reasonable amount of muscle full body workouts 3 days per week doing 3 sets of 5 is the way to go. Its hard to give you weight amounts. I recommend starting with the bar, ensure good form and add weight in small increments every workout. Starting Strength is a good book that will give you the basics and really goes into technique.

Find a good trainer to really teach you good form. Your joints will end up being stronger and your arthritis may not bother you as much as you think. One other point, since you are a lawyer and probably work at a desk think about adding yoga a couple of times per week will really help with joint and posture issues.