Lifting questions

Boccellin
Boccellin Posts: 137 Member
in Fitness and Exercise
Hi guys

So I'm a little confused about lifting as part of losing weight. I know I should lift and lift "heavy" a couple of times a week. I do incorporate some strength training into my exercise routine, but I'm not sure if I'm doing enough/lifting heavy enough. I figured I'd post my exercise routine and ask for tips.

Monday: Running, 2-3 miles, no lifting.
Tuesday: About 30 minutes of strength training including, push ups, crunches (and other ab exercises), and lifting with 5 lb dumbbells, doing exercises primarily for the shoulders, bicep and tricep.
Wednesday:same as monday
Thursday: Same as tuesday
Friday: Same as Monday
Saturday: Same as tuesday.

I really don't do lifting exercises that incorporate my legs, because I really don't want them to be sore for the next day when I do my running. I'm on a program where I'm building up to a marathon, so in the next weeks/months, my running miles are going to go through the roof. Also, the area where I live/run is EXTREMELY hilly, so I figured that would be enough strength training for my legs. I'm definitely noticing increased toning in my quads and calves.

I can't afford to go to a gym to use proper strength training equipment, so I'm stuck at home with dumbbells. Are the 5lb weights heavy enough, or should I buy myself heavier ones? And is three times a week enough? I'm 5'7, 210 and female, looking to get down to 137 if that helps.

Replies

  • jason_adams
    jason_adams Posts: 187 Member
    Are you getting the results you want with this routine? If so.. you're good! If not, here are some thoughts:

    1) Body weight training is great. There are a lot of links / topics / hints for these around these forums.
    2) You are likely doing isolation exercises with the 5lb dumbbells (my interpretation based on what your wrote). You'll get some, but not much benefit from these. If you want to keep lifting @ home, make sure you get a good bench (solid and stable), and get some heavier DBs and ensure your focus is on compound movements (presses and rows).
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Losing weight part is from your diet, not lifting.

    Heavy lifting will build strength as well as preserve your muscle loss if your are eating at a deficit and eating enough protein.

    The exercises you mention with a 5lb isn't considered lifting heavy. I would incorporate squats and deadlifts, both will work you back/abs, hamstrings/glutes and will make more of a impact on your core work than crunches would.

    I agree with you on not doing leg day before a run day. I prefer to do leg day and run a short 5k right after. Hilly runs are really good for your cardio and legs. Keep that up :).

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