Newbee At Weight Resistant Training Need Help

shack1157

Hello: I am 54 years old male! I have been doing cardio only for one year and have lost 103 pounds. I have never lifted weights and do not know the first thing about how to get started. I have both free weight and a weight machine. To be honest I don't know that I will like lifting weights. However after losing this much weight I fined that I am in need of doing some much needed muscle toning.

Is there anyone on MFP who can give me some advise? How much should I be lifting? What Kind of lifting? How often should I be lifting? How many reps and how many times for each rep. Do I do cardio the same day I do lifting? As you can see by my question I am somewhat un-educated when it comes to this type of exercise. I do about an hour to an hour and a half of cardio a day that burns about 850 calories. All advise is helpful and appreciated. Thanks!

rileysowner

I personally would suggest the Stronglifts 5x5 workout. It is a wonderful progressive workout that will build strength and muscle. You can sign up for the free report that sets out how the program works here http://stronglifts.com/free-stronglifts-5x5-report/

The stronglifts site has a lot of helpful resources as well including examples of proper form for the exercises that are part of it.

cclark1203

I would recommend a couple of sessions with a personal trainer just to get started. They will make sure you use the correct form so you don't injure yourself. I really, really believe it is worth the money if you are just starting out! Then you can get a whole workout program on Bodybuilding.com. They will plan it all for you for free, every day. Good luck and congratulations on your great loss already!

nurseygirl66

Shack, I agree with CClark......trainers are great because they help you understand what you need specifically. Building muscle is fantastic, but core work is essential, and you can't always get there lifting weights. Using your own body for resistance and balance is fun and beneficial. Good luck, you rockstar!

CurlyQTee

I would recommend a couple of sessions with a personal trainer at your gym. I started with one and it was 30 dollars a ses.. It's all about form. You don't want to hurt yourself. I really love weight lifting. I feel and see the most change from it. Best of luck to you.

NightOwl1

A trainer would definitely be helpful, but if you can't afford that, there should hopefully be some good group classes at your gym that focus on strength training. You can also look up videos and articles online for good ideas about some exercises to do.

If you're new at it, start with higher repetition, lower weights on your exercises and work your way up to lower repetition and higher weights once you feel comfortable with the motion of the exercise. I'm a big advocate of weight training for overall health, so I definitely recommend trying it!

cclark1203

I would recommend a couple of sessions with a personal trainer just to get started. They will make sure you use the correct form so you don't injure yourself. I really, really believe it is worth the money if you are just starting out! Then you can get a whole workout program on Bodybuilding.com. They will plan it all for you for free, every day. Good luck and congratulations on your great loss already!

The other thing I forgot to mention is... if you cannot afford a few sessions with a trainer and watch a few videos on how to do the exercises, make sure you do them a couple of times in front of a mirror to make sure you are really doing the correct form and not just think you are doing it. Many times I think I am doing it with my shoulders back but in reality, my shoulders are still rounded. Part of that is just plain old age, sitting behind a desk for 35 years they have a roundness to them that I don't feel anymore.