Efficient and safe strength training

girlviernes

I'm looking for an efficient training plan that will give me good results with as little time commitment as possible (e.g. 30 min 2-3x/week). My priorities are maintaining muscle mass while I lose weight and to increase my function (e.g., I am a dancer and it would be great to have more balance and general strength).

I'm concerned about safety because I've been very deconditioned, and I have some orthopedic issues such as plantar fasciitis/heel spurs, knee problems (these are mostly rehabed), and repetitive stress injury in my hands. I also have some lower back pain.

I'm up for lifting heavy although I imagine I need to build up to it. I've taken weight training classes in the past so know the basics with machines and free weights. I've never done olympic or complex lifts. Unfortunately, I have poor spatial awareness, so my form can be poor and I'm not aware of it. I'd also be interested in yoga or pilates.

I'd love any suggestions or tips you might have!

meshashesha2012

do you belong to a gym?

strong lifts (free program online) it's pretty simple. it's basically 3 moves per workout and the exercises are squats, deadlifts, bench press, barbell row and overhead press

mymodernbabylon

Strong lifts 5x5 and a personal trainer in the beginning to check your form.

girlviernes

Thank you for the suggestions. I am a gym member and I think it would make sense to work with a trainer for a while. I'm planning on trying out yoga with a friend as well

Cherimoose

Unfortunately, I have poor spatial awareness, so my form can be poor and I'm not aware of it.

Work with a trainer on an ongoing basis, not just at the beginning, since your form will probably deteriorate over time.. especially when progressing to heavier weight. Search google for "choosing a good personal trainer".

To improve at dancing, dance. Don't ask the trainer for balance exercises; work on strength.

Bring the trainer a signed doctor's consent to exercise on day 1.

Cherimoose

(duplicate)

meshashesha2012

yoga and martial arts will definitely help you build body awareness and spatial awareness. not a cardio style martial arts class but something like capoeira,aikido, judo, BJJ, etc will really help. you could do those on rest days from lifting

jimmmer

Agree on the yoga or martial arts.

People who put the effort in with these disciplines build a great sense of body awareness even if they are not naturally gifted with one.

Just basic stance work in a martial art is an exercise in realising you are putting stuff nowhere near where you think you are when you initially start copying a teacher. And by the same turn a good yoga instructor with a light touch or appropriate word can get you to feel how it should feel when you get into the right position.

meshashesha2012

Agree on the yoga or martial arts.

People who put the effort in with these disciplines build a great sense of body awareness even if they are not naturally gifted with one.

Just basic stance work in a martial art is an exercise in realising you are putting stuff nowhere near where you think you are when you initially start copying a teacher. And by the same turn a good yoga instructor with a light touch or appropriate word can get you to feel how it should feel when you get into the right position.

this is so true! i'm normally pretty bad at that but since i've restarted yoga i have better awareness. for instance, in yoga bow pose at first i had trouble reaching back to my ankles because i'd be flailing around like where the hell are ankles, i know i brought them today :laugh: now it's easier .

this is also a good class if you can find one near you http://www.nianow.com/

girlviernes

This is really helpful and has given me a lot of ideas! I am doing a fitness assessment next week and will see about getting a trainer once a week. I think I'll start with yoga and thinking more about body awareness also makes me want to check out feldenkreis classes.