weight training

bexylex528

Right then guys and dolls....... ive figured out I need to start using weights to help burn more calories and aid weight loss as I've hit a level where weight is not just moving. Ive seen posts where it says "lift heavy" but how heavy is heavy? How many reps should I ve aiming for and how many times a week? I already do 4 classes a week so got my cardio covered.x

sculli123

If you are brand new to weight training, you might want to start with 'Starting Strength'. It's a good beginner program where you do the exercises in 5x5 format. Just google it and follow the wiki.

cwolfman13

I would recommend a beginner "pure" strength program like Strong Lifts 5x5 or Starting Strength. Another good route would be New Rules of Lifting for Women...which isn't a pure "strength" program, but it is a very good lifting for fitness program and explains a lot about why you should be doing what you're doing. My wife really enjoyed it and she's doing Strong Curves now. I started back in with Starting Strength and then moved to Wendler's 5/3/1 but I'm to the point where "heavy" is pretty heavy and I've had to dial it down due to some unwanted wear and tear and I'm doing New Rules of Lifting Supercharged currently.

"heavy" is a relative term...what is "heavy" for me is jack **** for a trained power lifter...what is heavy for my wife is jack **** to me. "heavy" is more about the rep range...basically "heavy" strength routines like SS or SL5x5 have you work in the 5 rep range...Wendler's programming has you work in various rep ranges from 1-5...and the weight is "heavy" to the point where you really aren't going to be able to do anymore than the required reps...if you can do more then the weight is too light.

"Heavy" strength programming also puts a premium on the all important compound lifts (squats, dead-lifts, bench press, OH press, and Cleans or rows) over isolation movements like curls and using machines which isolate your muscles. These compound movements should be the foundation of any lifting program even if you move beyond just pure strength training.

bexylex528

Great thanks for the help. :-)

kelleybean1

There's a great, very active group NROL4W (New Rules of Lifting for Women), you should check it out.

Junebuggyzy

There's a great, very active group NROL4W (New Rules of Lifting for Women), you should check it out.

I'll join that group too, thanks. I need strength training videos for people with bad backs.

clambert1273

There's a great, very active group NROL4W (New Rules of Lifting for Women), you should check it out.

I'll join that group too, thanks. I need strength training videos for people with bad backs.

Just wanted to tell you.. you can lift and lift well with back issues. I have had 4 surgeries over the course of my time in the Army (last fusion was 2002) and I still lift...

You will know when it is beyond your scope - but I bet you don't reach that point You will be surprised how much you can do...

mad_lifting_runner

I'll always suggest people start with Stronglifts 5x5...especially beginners because you start with an empty 45lb bar and work your way up from there. That way you never have to worry about starting too heavy; you'll always be starting below and working up to your limit.

Not to mention that most isolation exercises when put next to a full compound workout are comparatively useless.

Good luck!

justcat206

I started with dumbbells doing basic lifts (just googled dumbbell routine - things like squats, romanian deadlifts, shoulder press, floor press etc) till I'd built up the strength to do the same moves with an empty bar and then transitioned to the gym to use barbell and rack. I've been slowly adding weight ever since.

I also used the Strong Curves book which starts you on BW workouts and then slowly adds weights and machines.