weight training on my own

m00nflwr

After doing crossfit (classes and a personalized program) for a little over a year I am about to join a new gym where I will be on my own with my training. We went on a tour of the place and in the gym they have weight machines of course, only 1 rack, a few bars, lots of dumbbells, and some kettle bells and balls. There's a rower among all the ellipticals and treadmills. I can do something with all that.

Training on my own will be new for me. I feel pretty good with my form and plan to continue the movements from my personalized program. I have the New Rules of Lifting for Women book but haven't got to the training plans yet. I'm seeking some people to talk training with and would like to hear about your training.

LiftHeavyWeights

Currently use Wendler 5/3/1 beginner program which builds strength gradually. I train on my own but have virtual workout partners here & at JEFIT. I workout at home so can't make suggestions for the gym.

quzly

Bodybuilding.com is also a great resource for finding free plans, instructions and videos that will guide you.

KarKrzy29

I started out with a total body circuit training I got from the ABS DIET Book which introduced me to weights etc and can be done virtually anywhere. Lost 35lbs in 8 weeks. I now use a personal trainer once a week to kick my butt past my own abilities and learn knew routines. On the other days I pick a few of the large upper and lower muscle groups and do the 3sets of 6-8 reps focusing on opposing muscles (push/pull) when I get to 10 of anything I up the weight. I would love to get feedback from anyone as I consider myself just a beginner so any advice would be greatly appreciated.

Leadfoot_Lewis

I have always trained on my own. Find a proven program (there's TONS online) and stick to it. Another thing that's helpful is to record your form. I too thought I was comfortable with my form until a couple of years ago when I started recording my lifts. Easy to record yourself when you're training alone plus making corrections now will help keep you injury free.

arabianhorselover

I have been doing Stronglifts for about a year and a half.

AnnicaJohansson

Right or wrong, I've picked my favorite exercises and made my own program. So, I'm no expert but I figured any lifting is better than no lifting, and I still haven't found a program online as fun as my own. I add and remove exercises as I see fit to keep me amused, and it seems to be working. I've tried for years to learn to like the gym in general and resistance training in particular but it's the last few months I've grown to like it, not just endure it for a few weeks then forget it.

jenring3

I've trained myself always - but following plans. I started with a book program called New Rules of Lifting for Women. There is an entire New Rules series and I've done them all. I also like programs from Nia Shanks (niashanks.com) and Girls Gone Strong. Takes all the guesswork out of balancing the programs out, complete with logs to track, etc.

newjourney2015

I just joined this group. I lift at the gym with machines but have not yet ventured into the free weights section yet. Its not that I'm afraid or intimidated, I just need a routine. I will look into jenring3's suggestions to get some ideas and guidance. I am sorda at maintenance. I could lose a few more pounds but that is not my goal. My goal is to lose that last layer of fat and strengthen my muscles. Add me as a friend if you'd like.

2013mary

I have been dieting and keeping within the 1200 calorie count for 3 months. I have added circuit weight training 3 times a week along with cardio classes monday through friday.
I am over 50 so my waist has grown. Glad to know that I have lost 2 inches from my waist..I am more interested in losing inches than lowering the scale.
I follow Bob Harpers diet meal plans and once or twice a week have a RAW meal replacement shake.

andylllI

I found this super helpful: http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/

Explains rep ranges, weekly rep targets per muscle group and how to balance your routine. It's not too hard to read, a little campy for my taste but it really helped me figure out some basic programming. The only thing I would say is that people tend to gravitate towards things (including lifts) that they do well/ fell strong at. So getting a periodic objective assessment of your weaknesses could potentially be quite useul. I'm doing strong curves (also super cheesy name) and adding in some accessory work/ extra back/vertical pulling work.

nicolejo143

2013mary wrote: »

I have been dieting and keeping within the 1200 calorie count for 3 months. I have added circuit weight training 3 times a week along with cardio classes monday through friday.
I am over 50 so my waist has grown. Glad to know that I have lost 2 inches from my waist..I am more interested in losing inches than lowering the scale.
I follow Bob Harpers diet meal plans and once or twice a week have a RAW meal replacement shake.

Hi, Mary. I am pretty sure you are under-eating. Eating only 1200 calories a day or less is not healthy! On 1200 calories a day you will lose fat, but also muscle, which is not good. You need to eat enough to nourish your body. I would recommend finding a TDEE calculator and eating at a 15% deficit for weight loss. You don't need to eat at such a severe deficit to lose weight. Especially if you are doing cardio everyday and lifting weights, then you definitely need to eat more!