Strength Training

crystalfisher89

After much thought... I'm considering giving up my running regimen for a couple of months as I've been having issues with my IT band again as I've increased my mileage; plus, I think I'm officially burned out from running.

What my usual routine is: 2-3 days of boot camp (class at local Y) and 3 days running. I am thinking of doing more weight lifting and interval training using cardio and weights. Plus, some elliptical/road biking thrown in on odd days to give my muscles a break from weights. This last week I switched it up and did boot camp two days, weights two days, and ran two days and loved it all except with the running which hurt my IT band. Running is the only thing in which my bands hurt doing and I've been doing workouts to strengthen them to prevent injury.

What are some great workouts that you do? I'm not really looking to lose weight as I'm 4lbs from my goal, I'm more concerned about strength, conditioning, and eventually getting back into training for a triathlon once my bands heal up. I have a chiro working me regularly as suggested by my doctor (please don't go on some anti-chiro rant, I don't personally care- it works for me... and I've been jumped on too much on here, hence the note).

Oh, and I'm not afraid to lift heavy- that's the way I prefer it.

Thanks in advance!

rick_po

It's best to look up a proven beginner strength program and follow it to the letter. Pay close attention to the progression and de-load rules in any program you do - that's where the strength improvement happens.

Some good free weight programs:

Starting Strength\
Stronglifts 5x5
all-pro beginner
New Rules of Lifting
Strong Curves

As a beginner, you'll make a ton of progress on any decent program, so take a look at a couple of them, find the one that looks like most fun, and get started!

meshashesha2012

compound lifts like squats, deadlifts, barbell row , bench press, overhead press and cleans.

strong lifts and starting strengths both have smartphone apps you can track your numbers with

if you want to go the body weight route you can check out you are your own gym or TRX

Stavarda

Hi whats your weight routine just now? message and i will help as much as i can x

pastryari

http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

http://www.myfitnesspal.com/forums/show/788-women-strength-training

http://www.myfitnesspal.com/forums/show/824-strength-training


Some good beginner programs that are popular around here include Stronglifts 5x5, Starting Strength, and New Rules of Lifting for Women.

RECowgill

Keep this simple. Just do stronglifts 5x5 and ignore everything else.

RodneyAshley

Why not try some body weight training exercises such as pushups, pullups, leg squats or some free weights exercises using strength training tools like barbells and dumbbells.