Weight Training Help!

2live4ever79

I'm a 32yo male that never really play sports of any kind and never really lifted weights until most recently. I'm working out with a trainer and I get frustrated that I can't lift what I consider "heavier weights" aka anything higher than 30-50 pounds without really struggling. How long does it take to build strength and endurance? Anyone have any suggestions on how to get stronger? My trainer offers support and told me it started off benching 20lb weights and that I will increase my strength within time. I guess I'm in patient and I want to do low weights high reps on my days off from working with my trainer but I fear over training by not resting in between sessions.

LillysGranny

Listen to your trainer and be patient. You will begin to see increases quickly, but it may take time to get to whatever you think is respectable. To me, anyone working out and trying to eat healthier is respectable.

erickirb

rest, rest, rest. Your muscles do most of the strength and size gains during the rest period, not the lifting. If you lift before your muscles are recovered you are doing much more damage than good. Wait at least 48 hours between working the same muscle groups.

Take it slow and add 5 lbs to each exercise each week, and you will get the the "heavy" weights eventually.

ahamm002

You need to trust your trainer. Building muscle is one of the hardest things to do, and it takes a long time. A typical 18 y/o male can gain at most 2-3 pounds of muscle per month, assuming they're eating enough calories and getting 1 gram of protein per pound of bodyweight per day. And 18 y/o's have a lot more testosterone than older men!

The people you see lifting heavy weights in the gym have been doing it for years, possibly decades.

robisonm

All good things come to those that wait. You will make quick gains if you have a good program. If you are trying to go for strength training more than endurance you should do weight that exhausts you at lower reps (like 8-10) You also need to be sure to allow plenty of time to recover as that is when your muscles grow. It is smart to start with a more endurance focused program until you are very comfortable with the exercises. Also be sure to use a trained spotter when going heavier. I am training one muscle group once a week and seeing great results. You need to be sure to include a variety of ways to train each muscle group in order to fully exhaust the muscles too. Example of my Chest Day. 3 Sets of Flat Bench with sets of dumbell flys in between. Then 3 sets of Incline dumbell press with incline flys in between ending with 2-3 sets of Decline Bench. I use weight that I can expect up to 8 reps. I don't do a focused Chest day until the next week. Days (Chest-Legs-Shoulders-Arms-Back) Throw at least some cardio in but after you lift to keep energy for the lifting.

2live4ever79

I'm glad I posted my first topic. I'm getting motivated all over again reading these great responses. I love MFP because there is a support group out there for everyone. I'm going to be patient and make sure I follow proper form. Thanks again to all those who responded.

fvincentelli

Be patient, especially at first. When you start, you will likely be working out at slightly less than your peak capacity as you (and your muscles) get used to the stresses of the workout. Eventually you'll find your groove and be able to routinely push your muscles to the point of failure, which is what is generally the most efficient way to achieve strength and size gains. Once you do, you should be able to experience slow, but very steady, increases in strength, which will translate into regular increases in weight.

Most importantly, remember that it is not the weight that makes you progress - it is the stress on the muscles. It is much more important to focus on learning (and keeping) proper form -correct posture, full range of motion, and doing it SLOWLY- than it is to lift the heaviest weight. A well performed exercise with a lower weight is more effective than a poorly done one with a higher one, and you are less likely to hurt yourself. This is not "don't try this at home" advice; you will get more results, faster, by observing proper form and stressing your muscles the right way.

Don't worry about today and don't judge yourself by how much you lift. Look at your results. Measure yourself and track your progress every couple of weeks. As long as you see you are moving in the right direction, does it matter if you are doing it with 5 lbs or with 50?

And as said elsewhere, rest. At least 48 hours after pushing yourself to muscle failure; otherwise you'll wind up hurting yourself and moving in the wrong direction.

JennLifts

At first you gain strength a little faster, but it slows after a bit. You HAVE TO have patience or you will injure yourself. Some people get massive strength gains, some like 10-20lb/ year. Just depends on how good your program is for your body I feel.

ahamm002

I'm a 32yo male that never really play sports of any kind and never really lifted weights until most recently. I'm working out with a trainer and I get frustrated that I can't lift what I consider "heavier weights" aka anything higher than 30-50 pounds without really struggling. How long does it take to build strength and endurance? Anyone have any suggestions on how to get stronger? My trainer offers support and told me it started off benching 20lb weights and that I will increase my strength within time. I guess I'm in patient and I want to do low weights high reps on my days off from working with my trainer but I fear over training by not resting in between sessions.

On a totally unrelated note, if you're just starting to work out now, I would recomend getting some good "before" pictures of yourself w/o a shirt on. If you stick with lifting weights for awhile, you'll be sorry if you don't have any "before" pictures.

Sidesteal

On a totally unrelated note, if you're just starting to work out now, I would recomend getting some good "before" pictures of yourself w/o a shirt on. If you stick with lifting weights for awhile, you'll be sorry if you don't have any "before" pictures.

^ This is really good advice. My before pics were 4-5 weeks after I started and I really regret not having earlier ones.

2live4ever79

I'm a 32yo male that never really play sports of any kind and never really lifted weights until most recently. I'm working out with a trainer and I get frustrated that I can't lift what I consider "heavier weights" aka anything higher than 30-50 pounds without really struggling. How long does it take to build strength and endurance? Anyone have any suggestions on how to get stronger? My trainer offers support and told me it started off benching 20lb weights and that I will increase my strength within time. I guess I'm in patient and I want to do low weights high reps on my days off from working with my trainer but I fear over training by not resting in between sessions.

On a totally unrelated note, if you're just starting to work out now, I would recomend getting some good "before" pictures of yourself w/o a shirt on. If you stick with lifting weights for awhile, you'll be sorry if you don't have any "before" pictures.

That's not a bad idea. I'm a little bashful but will ask the wife to take some. lol

superdrood

I'm a 32yo male that never really play sports of any kind and never really lifted weights until most recently. I'm working out with a trainer and I get frustrated that I can't lift what I consider "heavier weights" aka anything higher than 30-50 pounds without really struggling. How long does it take to build strength and endurance? Anyone have any suggestions on how to get stronger? My trainer offers support and told me it started off benching 20lb weights and that I will increase my strength within time. I guess I'm in patient and I want to do low weights high reps on my days off from working with my trainer but I fear over training by not resting in between sessions.

On a totally unrelated note, if you're just starting to work out now, I would recomend getting some good "before" pictures of yourself w/o a shirt on. If you stick with lifting weights for awhile, you'll be sorry if you don't have any "before" pictures.

That's not a bad idea. I'm a little bashful but will ask the wife to take some. lol

I agree with these guys. Do it ASAP. I didn't and now my after pics are kinda meaningless without a comparison

MercenaryNoetic26

Bashfulness to the side! Can't wait to see your progress pics! You've been given a lot of good advice on this thread. I wish you lotsa luck on your journey! :happy: