I'd like to add some strength training...

rebprest

I'd really like to add some strength training to my workouts (all cardio right now). Everyone on MFP seems to laud the effectiveness of strength training in preserving muscle mass during weight loss, which I would obviously like to do. I have tried to do this before and I've run into two major problems 1-I get overwhelmed by all the different machines and exercised and lose track of which ones I've done/how much weight each time 2-I don't really know if my form is correct despite many many youtube tutorial videos, and I'm worried I will harm myself. I feel bad asking a trainer for help, because I can't afford to hire them so it feels like I'm wasting their time.

I can do a basic body-weight squat, I'm comfortable with curls and the lat pulldown machine. Any suggestions?

SnuggleSmacks

Absolutely! If you have a smartphone, download StrongLifts. It's a very simple 5x5 program, which means you do 5 sets of 5 reps, 3 different exercises, 3 times a week. You can keep track of the weight and how many times you lifted it right on the app. It's designed to engage your whole body with lifts like bench press, squats, deadlifts and rows, and many people have had a great deal of success.

If you don't have the money for a trainer, there's tons of info online on how to do each lift safely. The names are pretty much standardized, so if you type "deadlift" into Google, you're not going to get info on a bunch of different exercises. You can usually find videos on YouTube as well. You can read the do's and don'ts and watch the videos for correct form, and go slow and careful.

rebprest

I've watched a lot of dead-lift videos. I feel like there is every chance I could destroy my own back.... I will definitely download the App and watch the people doing dead-lifts from the cardio deck for a few days first, lol.

fit_gal

I need a lot of strength doing Pilates. Especially when I have to be on my hands and knees doing various poses. I also have some hand weights.

aledba

I need a lot of strength doing Pilates. Especially when I have to be on my hands and knees doing various poses. I also have some hand weights.

Pilates really helped give me the core strength I needed to start a successful lifting program. It's a perfect place to begin. Stronglifts is a great program. I'm very pleased with my results since starting. In 3 weeks, I've lost 3 inches and 5 pounds.

Unknown

This content has been removed.

MagnumBurrito

I've watched a lot of dead-lift videos. I feel like there is every chance I could destroy my own back.... I will definitely download the App and watch the people doing dead-lifts from the cardio deck for a few days first, lol.

Video yourself doing the lifts. Random people don't mind helping out. (Just don't ask them in the middle of a set) Post it here or somewhere else that checks form.

In the end, you'll be saving your back, not destroying it. Muscle all around the spine is the best way to solve back pain.

rebprest

Don't I need a spotter if I'm going to do bench presses so I don't crush myself to death under the bar? You may or may not have noticed I have a little weight-lifting phobia.

SnuggleSmacks

Don't I need a spotter if I'm going to do bench presses so I don't crush myself to death under the bar? You may or may not have noticed I have a little weight-lifting phobia.

I thought the same thing when I started, so I began my lifts using the Smith machine. My gym has one which allows more movement, so the weight can go up and down, and it can go forward and backward, but it can't go side to side, and you can add safety stops. I used it for everything until I felt more as if I knew what I was doing. Then I went to the free weights for the same exercises. I found that I had to deload about 10-20 pounds, going from Smith to free weights, because with the Smith you don't have to stabilize...the machine does it for you. So I now know how much I can lift safely to challenge myself without putting myself in danger. I often start with heavier weight and then deload for the last set or two if I'm feeling at all wobbly. You'll probably progress faster with a spotter, but without one it's definitely possible to stay safe.