Strength Training question

lcmartin

Newbie here. Just joined and gym and I'm getting started on an exercise routine with strength training. The gym I go to uses the Technogym system with a Smartkey. I don't know if anyone else uses it, but basically it's a computer chip that programs your routine and tells you what weight to put each machine on. Yesterday I was paired up with a personal trainer (male) who set me up with a Smartkey and basically took me to each machine and had me lifting pretty heavy weights (at least for me). I told him repeatedly that I don't want to bulk up, that I only want to tone. He said in order to lose weight and tone, that I had to push myself and that it would be hard.

Now I'm no expert here...far from it. But I've always been told that if you just wanted to tone, you lift lighter weights with more reps. Has things changed? He was a younger kid...maybe things have changed? Or maybe I'm just so out of shape that any amount of weight seems like a million pounds? For an example: On the Leg Press he has me lifting 220lbs. On the shoulder press it's set for 90 lbs? I can't remember the others?

Am I just being a wimp here? Are there any good websites that'll help me determine about how much weight I should be lifting?

lcmartin

Newbie here. Just joined and gym and I'm getting started on an exercise routine with strength training. The gym I go to uses the Technogym system with a Smartkey. I don't know if anyone else uses it, but basically it's a computer chip that programs your routine and tells you what weight to put each machine on. Yesterday I was paired up with a personal trainer (male) who set me up with a Smartkey and basically took me to each machine and had me lifting pretty heavy weights (at least for me). I told him repeatedly that I don't want to bulk up, that I only want to tone. He said in order to lose weight and tone, that I had to push myself and that it would be hard.

Now I'm no expert here...far from it. But I've always been told that if you just wanted to tone, you lift lighter weights with more reps. Has things changed? He was a younger kid...maybe things have changed? Or maybe I'm just so out of shape that any amount of weight seems like a million pounds? For an example: On the Leg Press he has me lifting 220lbs. On the shoulder press it's set for 90 lbs? I can't remember the others?

Am I just being a wimp here? Are there any good websites that'll help me determine about how much weight I should be lifting?

mlillie

I have spoken to many trainers and several really fit and small women at the gym and there is no difference between "toning" and weight training. It is an old way of thinking to lift light and many reps. Really to make the most out of it you want to lift until you cant totally finish your last set. The women at the gym who do this are superfit and trim and not bulky at all.

I have started to do this and although the scale isnt shifting- my arms are smaller and my legs are smaller and a lot more "toned" Nothing has bulked up at all. The extra muscle will help you burn off more fat when you are at rest.

Sounds like this guy may know that and I think it drives trainers crazy to hear "I want to tone not bulk up" It is really hard for women to bulk up at all. Ask him to teach you some plyrometric exercises as well!

keep us posted!

Fab140

Unless you follow a strict regimne to bulk up, you won't. It takes a lot for a woman to bulk up. But, if you feel that he's setting you up on too heavy of weights, you need to speak to his supervisor or tell him. You don't want to get burned out from being in pain!!

:flowerforyou:

lcmartin

Well I honestly don't mind getting kicked in the butt by a work out...I really need that right now anyway. I just really don't want to bulk up. I'm pretty broad in the shoulders so any addition muscle there would make me look ridiculous.

And another dumb question...he never really said, but is it every other day that I want to strength train?

Fab140

Does he have you doing legs one day, back and chest another day and shoulders and arms the third day?

mlillie

yes- you want to take at least a day off. Does he have you on a full body routine or switching different body parts??

Let him know your concerns about your shoulders but I wouldnt worry too much about have tons of muscle on them- muscle is a lot smaller and more compact than fact and if you replace any fat with muscle it will just look leaner.

Also have some protein right after you do weights and some carbs too- but make sure you get protein to help build your muscles.
also take measurement and before and afters. I have not seen much change on the scale but things look leaner so dont merely rely on the scale for feedback or you may not realize how much your body is improving.

mlillie

and have fun with it. It feels great to become stronger and push yourself (but not to much so you get hurt!)

Weight training is great for your self esteem and inner strength!

carvan

Woman do not bulk up like men. I lift heavy weights and just make sure that the last 3 are hard. So I usually start to struggle at 12 and make it to 15 reps. I am not bulky at all. And you can strength train everyday as long as you are working different body parts. One day upper, one day lower.

lcmartin

I believe that it's a full body routine with cardio? He never really said...or if he did, I didn't understand what he was talking about. I'm hoping that when i put my "key" in today, it'll tell me. I told him that I wanted to do the Pilates class on Monday and the Yoga class on Weds. So I'm thinking that he's got the weights mixed in between?

carajo

Hello, I strength train 3 days a week. When i first started i was under the same impression as you, light weights, more reps, it was getting so easy so i started using heavier dumbells, and now have actually seen definition in my arms! I have not got bulky at all, but like i can see the definition. Plus it feels good to have the burn the next day:happy:

lcmartin

Maybe I should have started with using dumbbells and working my way up to the big machines. I'm sure that once I use them and become a "pro"...I'll be in love with it.

hnlymark

Actually, the machines are somewhat easier than "freeweights" because less control is required from other muscles. A great deal of care must be taken with free weights to achieve correct form and prevent injury whereas the structure of the machine generally forces you to use correct form.

From a man's perspective, MEN don't always bulk up like MEN! I lift very heavy weights at low reps (I stay between six and eight). All of my measurements have steadily decreased even as I got stronger and was able to lift more weight. Even though I have gotten smaller, I appear more muscular and healthy owing to the definition. I honestly don't think it is possible to bulk up when your calories are at a deficit.

That said, since you are just starting out, you need to be cautious. While your major muscles will advance rapidly, your joints will need to adjust gradually and it is very easy to hurt yourself early on because of this. Often, our competitive nature can get us in trouble. Take it easy to start and work your way into the heavier weights.

lcmartin

I never thought of it like that. I have done free weights in the past and I remember my muscles actually swelling up because my form was wrong.

I'm getting excited now!:bigsmile: