Beginner strength training

FoodieGal09

I've been doing a lot of reading on here and I'm worried that by not doing any strength training, that I'm compromising my weight loss etc.
I don't even really know where to start.I've read a few articles and one suggested the following format for a beginner;
1 exercise for each of the following: chest,back, shoulders, biceps and triceps.
2-4 exercises for legs.

Would this be ok? What exercises would you suggest for each area?
I'm doing the 30 day shred and there are some exercises using weights throughout that, but I doubt that is enough on it's own.
I don't have access to a gym and no workout bench but I do have some decent cast iron weights (my boyfriends).
Any advice would be appreciated, thanks!

FoodieGal09

Shamelessly bumping this for advice!

engineman312

strength training is awesome. here are some articles that helped me out in the beginning.

http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

http://nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/

FoodieGal09

^^
Thanks for the reply, I checked out those links and they were really useful! I'm going to try his beginner circuit when I've finished the shred. Hopefully by then, it won't be too difficult!

engineman312

Check out the links under "free resources." Lots of good info.

Queen2day

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BamaBreezeNSaltAire

Bump!

bcr1559

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sacha_1987

Bump

erickirb

I would suggest focusing on compound moments that work more than 1 muscle group at a time. Look into the programs:
New Rules of Lifting for Women (book with tips and programs)
Starting Strength (Book with a lot of good info and routine)
Stronglifts 5x5 (Google it to get into and the workouts)

If you don't know how to do any of the lifts, ask someone and check youtube.

indrani1947

I don't do strengh training but do zumba and yoga.... I've read you can use your own body weight to train. My legs are muscular and well toned but I need to work on my tummy and arms..and I've never been able to do crunches/sit ups or push ups I'm working on the beginner ones (standing and using wall or table)

Wilson336

Any strength training is good, as long as you are doing it safely. I would highly recommend at the least that you are doing some strength/resistance training using your own body weight (that way you don't have to spend a lot of money on equipment).

Planking
Pushups
Dips
Squats
Lunges
Leg Raises

Buy a couple of dumb bells (usually about $1 per pound at sports stores) and you can add in all kinds of exercises, sush as:

Bicep curls
Tricep extensions
Butterflies
bench
incline bench
arm raises
and so on

The key is to do them safely and correctly, so please do a quick google on exercises before starting them for the first time, even if you think you already know how to do them. Also a very general rule of thumb to keep in mind is: Low weight + high repetition = toned muscles. High weight + repetition to fatigue = increased muscle mass.

mmapags

Strength training would impede your weight loss but it may slow it down a little. The advantage is you will maintain lean muscle mass and lose primarily fat. One of the things that happens with eating a deficit and/ or aiding that with cardio is that approimately 20% to 25% of the loss is lean muscle mass. Strength Training helps preserve this muscle mass.

I wold highly recommed as a begininer that you find I program you like and stick with it for awhile to see results. Below are a few suggestions:

Starting Strength
Stronglifts 5x5 (very verbose website but great iPhone app for tracking and very effective program)
New Rules for Lifting

erickirb

Strength training would impede your weight loss but it may slow it down a little. The advantage is you will maintain lean muscle mass and lose primarily fat. One of the things that happens with eating a deficit and/ or aiding that with cardio is that approimately 20% to 25% of the loss is lean muscle mass. Strength Training helps preserve this muscle mass.

I wold highly recommed as a begininer that you find I program you like and stick with it for awhile to see results. Below are a few suggestions:

Starting Strength
Stronglifts 5x5 (very verbose website but great iPhone app for tracking and very effective program)
New Rules for Lifting

Strength training would not impede your weight loss if your deficit is the same. Weight loss comes down to deficit. There will most likely be some water retention when starting out to protect the muscles and aid in recovery, but once you are use to the workout your muscle will shed most of that water.

You are correct about retaining lean mass as you lose fat. Strength training is great for ensuring most of your weight loss comes from fat, instead of lean muscle.

rjt1000

strength training is awesome. here are some articles that helped me out in the beginning.

http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

http://nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/

I've been doing a good amount of lifting the last 6 months. But I'm going to try the circuit routine in your link. Looks like a challenge. Thanks for posting it.

Amber86queenbee

Bump

squishycow7

google Jamie Eason's Live Fit Trainer... I haven't followed it to a T, but it got me headed in the right direction anyhow!

Bordelinski

Not sure if its great but I use fitness mags to check out new strength routines. Some are for the more nimble but sometimes their wrbsites keep archives of the older, less challenging ones. I personally like SELF.

cbart2818

Bump for later!

Jenjaz1910

BUMP

Helloitsdan

Protip:

Dont take lifting advice from magazines.
They want you to fail and buy supplements in the belief that youll look better.
Dont listen to Dr. OZ.
Hes paid by supplement companies to sell you on ideas like Raspberry Ketones????

Do read New Rules of Lifting For Women.
Do read The Stronglifts Report.

Both will skyrocket your success.
Both are very easy to get into.

AlsDonkBoxSquat

I would suggest focusing on compound moments that work more than 1 muscle group at a time. Look into the programs:
New Rules of Lifting for Women (book with tips and programs)
Starting Strength (Book with a lot of good info and routine)
Stronglifts 5x5 (Google it to get into and the workouts)

If you don't know how to do any of the lifts, ask someone and check youtube.

Protip:

Dont take lifting advice from magazines.
They want you to fail and buy supplements in the belief that youll look better.
Dont listen to Dr. OZ.
Hes paid by supplement companies to sell you on ideas like Raspberry Ketones????

Do read New Rules of Lifting For Women.
Do read The Stronglifts Report.

Both will skyrocket your success.
Both are very easy to get into.

there are quite a few women on here who can attest to New Rules of Lifting for Women (including myself): http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-
I think it's a great beginner program. I'll be done with it in a few weeks and will move onto something else for a while, but plan to come back to it for round 2 later this year or beginning of 2013.

rileamoyer

Get the book 'The New Rules of Lifting for Women' It has good info! PS: I find pushups are great, could not even do 2 when I started here, It took a long time and now I do some almost daily.

pitawingnut

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darrensurrey

I would suggest focusing on compound moments that work more than 1 muscle group at a time.

Yep.

As a beginner, I was told to make sure I did deadlifts, squats and bench presses.

I also did
-pull ups (beginners can do variations eg assisted, toes on chair etc),
-dumbbell bent over rows and
-overhead shoulder presses.

Twice a week.

Definitely saw improvements in physique and strength, the trick being to keep reps low and volume high - 3x6 (the final repetition must be hard enough to mean you've really got to work). So for newbies I'd recommend just those exercises. Eat right, drink water and get plenty of rest.

Over time (6 months), you'll see which areas need more work. For me, my shoulders needed more focus so I added other exercises.

Let's face it, at 40, I look better than I ever did.

So, to summarise, do:
-deadlifts
-squats
-bench presses
-pull ups
-dumbbell bent over rows
-overhead shoulder presses.

Twice a week, 3 x 6 reps.

"But what about ab work?" All of those exercises work the core.

kcragg

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FoodieGal09

Thank you all so much, I looked into the "New rules for women" book, but am having trouble getting one that can be delivered.
How necessary are protein powders/shakes?

I don't expect that I would ever have the dedication to look "ripped" but I do want to build at least a little muscle. I don't really have any noticeable definition at the minute.

EmeriaDewes

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mmapags

How necessary are protein powders/shakes?

When doing strength you want to insure you are getting at least .8 grams of protein per lb of lean body mass. If you can get that from diet alone, great. Most of us use protien shakes to suppelment to get there. To get that amount helps muscles recover from the training.

erickirb

Thank you all so much, I looked into the "New rules for women" book, but am having trouble getting one that can be delivered.
How necessary are protein powders/shakes?

Protein shakes are only necessary if you cannot eat enough protein from "real" food.

JimieLou

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