Lifting heavy at home?

mckant

I'm currently 5'6 and 121-123. I don't think I need to lose weight as much as I need to tone up and build some lean muscle. I've been through the 30DS and have done some Ripped in 30. I think I need to incorporate some heavy lifting to achieve the look I'm aiming for. The problem is I'm really not sure what to do. I have the time to put in at home but the gym really isn't an option. Any suggestions? I'm open to any constructive criticism...

sbb4406

bump, similar concerns over here

jsokolow3

Bump--I'd like to know this as well!

Nopedotjpeg

This depends on what you have at home. Barbell and squat rack/power cage are the shiny ideal because it's the easiest thing to load up in small increments so you can linearly progress with how much weight you'll be moving. However, it's understandable that not everyone has access to this.

Your main options for strength-based resistance are a combination of free weights (barbells/dumbbells/kettlebells) and/or bodyweight exercises.

JennieAL

bump

Also, is anyone or has anyone built their own rack? Found a few websites about this but have never built anything like this, so... just wondering.

AmoreCouture

I'm interested in this as well, so here's a bump!

jarrettd

I took the plunge and bought an olympic weight set and bench, 2nd-hand from a local trading paper. Saved enough $$ to also buy a power cage so I can lift solo SAFELY. I'm following New Rules of Lifting for Women by Lou Schuler. LOVE. IT.

I've seen people mention several internet resources for body-weight exercises that require ZERO equipment, and are quite balanced. You may find something that fits your needs with the search function.

lewandt

Check out the DVD's your library has. They probably have workout tapes with dumb bells. I have a couple at home i use sometimes. If you don't have dumb bells you can try soup cans. I would seriously consider getting some dumb bells though. I have 1lb, 5lb, 8lb, 10lb and 12lb. Start with 5lbs and work your way up.

Otherwise do pushups, if you have a strong end table you can do backwards pushups (grip table with your back to the table, feet extended and lower yourself using your arms)

MaximalLife

I know what works for guys.
Ladies have unique needs that I couldn't address given that what works for me may not be the best program for a female seeking peak fitness.
For cardio, do what you enjoy and what produces results.
As for the specifics of your resistance program, just see what has worked for others in your position who have achieved what you seek.
Here are some sites to give you ideas.

http://www.stumptuous.com/
http://www.weightliftingforwomen.net/
http://www.fitnessblender.com/

I know what works for me, and the main item that spells success is just the doing of something that targets every muscle group in the body.

It's work.
The planning and the doing is just work, and you need to go to those sites and educate yourself without relying too much on the advice on others who may not know too much.
Learn from the experts, then decide what your goals are and move from there.

All Is Possible!

heybales

Visit this link, point to body part you are interested in working out, and in the list of exercises are ones easily done at home.
Demonstrated for proper form.

Men's
http://www.exrx.net/Lists/WtMale.html

Women's
http://www.exrx.net/Lists/WtFemale.html

For all the muscles to just select from, and then same list of workouts for it.
http://www.exrx.net/Lists/Directory.html

mhotch

Go to Barnes and noble and check out some of the fitness mags. There seems to be a bit of toning at home exercises. I think I saw a few different routines in fitness, shape, and something else that I cannot remember.

laursey

There is a book called the New Rules of Lifting for Women, there is also a version for those who are middle aged as well as for men. I`ve just started it and I really like it. You need some weights at home, but other than that you can modify everything to do in the comfort of your own home. It`s worth a read. They have the program set up for you for 6 months.

embersfallen

There 's a good site that gives demos of different exercises, some on an exercise ball.. shapefit.com ....there's also a ton of free vids on youtube.... as to equipment, you could get one of those door gyms... i got an xfactor gym off of ebay for half price... it's a pulley type system that you can add resistance to....and find a cheaper pair of adjustable weights... i have a set from kmart that was about 140 for both together on sale a few years back.... you could look for equipment on freecycle or craiglist too... for weights.... and oh yeah... like someone else said..kettlebells!!!

Otherwise if you want a program with a DVD and schedule, you could try one like ChaLEAN Extreme... ( i used my adjustable weights for it) I've done that too, and really enjoyed it Speaking of weight training... off I go to do mine in the living room!!

ishallnotwant

When all of my kids were much younger I couldn't afford a gym membership (and didn't really get out much). I bought a barbell and dumbbell set with interchangeable weights, some M&F Hers mags (I think they only do quarterly or special publications now) some Oxygen mags, and threw together some workouts with the help of my friends at the Extremephysique forum. I lost almost 50 pounds working out at home, and gained so much strength it was surprising-i'm normally a very physically weak person. I still have a pic of my youngest, at about a year old, wearing a t shirt and diaper, trying to "deadlift" my barbell like mommy. It was tough doing it at home, but not unenjoyable. My kids learned a lot about being healthy and my son (16) is really athletic and has excellent lifting form now. He was already spotting me when he was ten years old lol-he was already as big as I was and could lift more than me.

lisakyle_11

I took the plunge and bought an olympic weight set and bench, 2nd-hand from a local trading paper. Saved enough $$ to also buy a power cage so I can lift solo SAFELY. I'm following New Rules of Lifting for Women by Lou Schuler. LOVE. IT.

I've seen people mention several internet resources for body-weight exercises that require ZERO equipment, and are quite balanced. You may find something that fits your needs with the search function.

you can also try ashtanga yoga or take a vinyasa/flow yoga class.... you will definitely gain in strength, endurance, flexibility, and peace of mind. Pilates is another wonderful way to practice full-body resistance/strength without having weights at home.

MrsCon40

I lift at home. I have a bench, 2 bars, dumbells, a step, a swiss ball and a ****ton of weight plates. it only takes up a bit of the dining room - and the floor works ensures I vacuum a lot ;-)

I will need a power cage soon - I'll cross that bridge when I come to it.

Rae6503

I have little dumbbells with plates (2.5-10). I can do arms pretty easy. Legs are okay, I load up one dumbbell with 50lbs and do sumo squats, then do lunges. Not idea but better than nothing.

heybales

I lift at home. I have a bench, 2 bars, dumbells, a step, a swiss ball and a ****ton of weight plates. it only takes up a bit of the dining room - and the floor works ensures I vacuum a lot ;-)

I will need a power cage soon - I'll cross that bridge when I come to it.

Good idea, the kitchen, instead of the bedroom. Where it just becomes a big clothe hanging pole, right.

Does it become anything in the kitchen though?

charlesb22

Definitely if you're getting dumbbells, invest in one of the "sets" - where you have interchangeable weight plates. They are more expensive to start with but more versatile because you don't have to go out and buy new sets all the time when you go up weights, you can just add it on. They don't look as pretty as the little pink matching sets, but I promise you will live!

voodoo1025

I started with the Body Sculpting Bible for Women. He gives great programs and home and gym modifications. You can look at routines on www.bodybuilding.com and customize them to work for you. I bought a bench and free weights for 40 bucks at a garage sell and bought used dumbbells at used sports equip stores. Now I workout at home and the gym but this is the first time I have had a membership in years. Heavy lifting is totally do-able at home. Just find a program/ routine and stick with it through completion. Good luck and happy lifting!

bizco

Congratulations on making the decision to lift heavy! All women should.

You'll need to invest in some basic equipment to get started. A large set of dumbbells in 3-5 lb. increments (at least up to 40 lbs.) and a sturdy workbench will be fine for the first 2-4 months. Commit to lifting 3-4 times per week with a day of rest in between workouts. Increase your protein to 30-40% of total calories. You can customize your macros here on MFP.

Here are some websites that will help you get started with workouts using dumbbells:

http://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

http://www.sport-fitness-advisor.com/dumbbellexercises.html

You can also watch videos of exercises with proper form at www.bodybuilding.com

ncqueenbee

I have just discovered Cathe Friedrich although she's been around for quite sometime. She has some great weight lifting DVD's. She's very informative and gives good direction. She explains each move and why you are doing it, as well as proper form.
Go to her website cathe.com and view some her workout dvd clips. Her dvds are a little more expensive, but well worth the investment.

StevLL

Not sure how much space you have, but some dumbells and a bench is a good start. There are some inexpensive home gyms too. We have a marcy 4000 smith machine. it's foot print is large takes 7 feet long X 6 fet wide and uses regular olympic weights. It has a pec deck, lat pull down, low pulley row, preaher curl, leg curl and leg extension. they cost about $600 these days and are easy to puty together. It allows you to lift safely because the spotter is built in with safety catches. As you gain form and confidence you can always switch to more free form excercises. You can do everything from squats to bench, to back, arms, you name it. Good luck. My wife is just starting to explore resistance work and it's a safe way to go.

thefuzz1290

If you don't have any equipment right now, improvise. A full book bag, ladders, boxes, etc. can all be carried, lifted, and thrown. Go to your hardware store and get an empty pvc pipe about 8ft long with 2 end caps, put a little water in it, and you have a nice slosh pipe that's great for workouts. You don't necessarily need gym equipment.

aippolito1

I mostly use 8 and 10 lb weights, would love to have a set of 15s, though!!! I do:

bicep curls 8 lbs full set
hammer curls 10 lbs full set
swimmer presses 8 lbs full set
21s 8 lbs full set
? lumber jacks? hold a 10 lb with both hands between your legs, squat, and ask you come up, swing the dumbbell up, as you squat, bring it down (like you're chopping wood) 10 lbs
tricep kickbacks 8 lbs full set
tricep dips (no weight, against my desk)
push ups
plank rows
tricep extensions with a thick resistance band
walking lunges with 8 lbs full set
plie squats holding 10 lb dumbbell with both hands
military presses 5 lbs full set
overhead press 10 lbs
10 lb weighted crunches
10 lb side bends (hold, with arm at side, and bend at the waist and back)

Mdin1029

Thanks to all for the great info, I'm trying to do the same thing.

I'm trying to transition to lifting heavy as a female as so many on mfp have suggested. Gym is not an option for me either so I would start with this plan. Would love feedback.

Background-at my goal weight (115 at 5'3" ) but not goal shape. I run 3 miles 2-3 times a week and do Jillian Michaels circuit training DVDs for a little strength but only using 3lb. Trying to increase slowly to avoid injury (my neck starts hurting quite easily).

Is this a good plan? I don't know all the real names o these moves so please forgive me:

3x a week. 2 sets of 15 with 5lb dumbells, move to 10lbs after 2 weeks. Keep increasing by 5lb every 2 weeks:

1 Squat and lift dumbells above head on the way up
2 Push ups
3 alternating front lunge with bicep curl
4 alternating back lunge with tricep row
5 sumo squat with tricep dip
6 chair squat with chest flys
7 plank to chateranga back to plank back to chateranga etc
8 deadlift with dumbells

Mdin1029

Congratulations on making the decision to lift heavy! All women should.

You'll need to invest in some basic equipment to get started. A large set of dumbbells in 3-5 lb. increments (at least up to 40 lbs.) and a sturdy workbench will be fine for the first 2-4 months. Commit to lifting 3-4 times per week with a day of rest in between workouts. Increase your protein to 30-40% of total calories. You can customize your macros here on MFP.

Here are some websites that will help you get started with workouts using dumbbells:

http://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

http://www.sport-fitness-advisor.com/dumbbellexercises.html

You can also watch videos of exercises with proper form at www.bodybuilding.com

Thanks! Love the Sport Fitness Advisor animations!