advice for beginner please

hamelle2
hamelle2 Posts: 297 Member
in Fitness and Exercise
I would appreciate your ideas.
57 y/o female eating at a deficit (I have about 25 more pounds to lose) who wants to maintain the bit of muscle she has left....
I am working 12-16 hour days for the next 7 weeks so there is no time for a long workout however I have set up resistance bands in the locker room.
My questions:
Is it effective to split up exercises.....3 sets of squats / go back to work for an hour / 3 sets of chest exercises/ go back to work.....etc?
Could you describe working a muscle to failure? Is that only on the final set?
I am a long way away from "heavy lifting" but I want to do something....just the right something.

Thanks so much for your advice.
Laura

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Sounds like nurse's hours. :wink:

    Yes, you can split them up.

    As far as the sets, there are many ways it can be done, but try doing 1-2 warm-up sets using a lighter weight, then 2 heavier sets, using a weight that exhausts you by about 9 to 12 reps (repetitions). If it doesn't feel challenging by the 7th rep, or you can do more than 14 reps, i would increase the weight.

    You're doing squats with the bands too?
  • hamelle2
    hamelle2 Posts: 297 Member
    Hi.
    Actually a refinery operator facing a 7 week shutdown. :grumble:
    I found a squat exercise that uses bands but I'm not quite there yet.
    I also am working on my push ups. Up to 40 with bent knees.

    All I need to get is a pull up bar for the door and I will have my own little gym at work. LOL

    So glad I can work this into 5 to 10 minutes increments.

    Thanks so much for your help.

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