Is this an effective strength training work out?

ellepottsie

The gym I go to has a "20 minute fit-fix" circuit that they recommend you do as strength training. They say to do 1 set of about 8-12 reps on the 9 machines which are:

1. back extension
2. seated leg curl
3. leg extension
4. seated row
5. chest press
6. lateral raise
7. biceps curl
8. triceps extension
9. ab crunch

I usually do three sets of 12 instead of just one because I feel like its not enough to just do one set. Could someone tell me if this is a good strength training workout? I also do a bunch of classes, kickboxing, cardio (sports insipred), and a barbell class (not very often though). I also run on the days I do strength training usually about 5k in 30 minutes. Is this good or do you have any recommendations?

Thanks in advance.

erickirb

sounds pretty good. When you do 12 reps make sure that you are doing enough weight that the last 2-3 reps in each set are difficult to complete with good form. If you are just doing 12, when you could really do 15 or more, then you are not lifting enough weight.

wellbert

Would you consider ditching the leg curls and extensions for squats? You'll get way more work done in less time.


Honestly, the best thing I ever did was ditch the weight machine. (Except for a couple cable exercises I do.)

KavemanKarg

Hi,

I used to be a personal trainer at that gym chain.

That workout is good for people who are new to weight lifting, as there is no need to induce the DOMS (soreness) from the big lifts first.

You can remain on that workout for about 12 to 16 weeks. I would recommend after that, you move to a mix of free weights, or fully free weights and body weight exercises.

The key and design for that workout is minimal rest between exercises so that you move through and keep your heart rate up.

This is a beginner workout, and a good start for money.

If you find it is not challenging, seek more advanced lifts and more "basic" body weight and barbell / dumbbell based workouts.

They gym (which I am not naming) had done studies on Fit Fix and according to their own research, this program is of benefit for the first 12 to 16 weeks, after which you should advance. I have not seen the research, but this was outlined at training camp.

Cheers,

UponThisRock

Strength training is typically fewer than 8 reps

ellepottsie

Thanks for all the replies!

I am new to using weight machines, but I am pretty strong from body weight excercises already so should I continue with this? I am intimidated to try free weights or other machines because I feel like I don't know what I am doing. Does anyone have any recommendations of different things to try?

For the suggested squats, should I be using weights for this? I am not trying to build large muscles I really want to tone and lose body fat so the muscles I have are visible.

Sorry for all the questions!

rsuhayda

I recommend 3 sets of 12.. you don't burn the muscle just doing one rep.

erickirb

I recommend 3 sets of 12.. you don't burn the muscle just doing one rep.

I think she means 1 set of each, not 1 rep

wellbert

If you are doing body weight, then aren't you already doing squats without weight?

You get stronger by adding weight.

As far as free weights - just start light until you get your form down. Having someone in person that can fix form problems for you is very important if you want to avoid injury.



My wife does deadlifts, squats, barbell rows and floor press. She certainly isn't getting bigger, but she is getting stronger/more dense muscles.


Free weights are nice because they are also a huge time saver. Why work each little muscle individually when you can work large groups of muscles (and train them to work together?) You can always add an isolation exercise to hit a problem area.

erickirb

Thanks for all the replies!

I am new to using weight machines, but I am pretty strong from body weight excercises already so should I continue with this? I am intimidated to try free weights or other machines because I feel like I don't know what I am doing. Does anyone have any recommendations of different things to try?

For the suggested squats, should I be using weights for this? I am not trying to build large muscles I really want to tone and lose body fat so the muscles I have are visible.

Sorry for all the questions!

You will not build large muscles lifting heavy weights, as a woman you don't have enough testosterone to do so, not to mention to build noticeable amount of muscle you have to be eating at a caloric surplus, not deficit. Don't be afraid to lift heavy, you will get better results that way.

koosdel

Depending on your goals, maybe it would be ok.. but I doubt it. This seems more like a membership sales program, than a workout.

ellepottsie

Thanks! I am now motivated to learn how to properly use free weights to get the most out of my work outs!