Scared of strength training!

annahiven

So, I have been at a terrible plateau for the past two months. From what I've gathered, I need to change my routine up and focus more on strength training than cardio. I do love to run and cycle and use the elliptical, but I don't think it's enough, no matter how hard I go.

My issue is... I am kinda clueless as to what strength training really means in the gym setting. While I can handle using the weight machines, I don't like the idea of the free weights. I am not very eager to go over to *that* side of the gym. I feel like I would be totally lost, and uncomfortable.

So... does strength training necessarily mean I have to bench press and use huge dumbbells, or is it sufficient to use the strength machines rather than free-weights?

woodsygirl

Well, you could begin by using the machines for a short time until you get comfortable migrating towards the free weight section. I would not rely on the machines as a body transformer but more as a mindset reformer.

There really isn't anything to be afraid of on "that" side of the gym, I actually try to do all my exercises over there. I'm sure there are times that I am in someone's way, but i'm there doing what i'm paying to do and working on my body. I (and you also) have a right to be over there. What exactly are you afraid will happen over there?

I would suggest picking up a book that could help you feel more comfortable, maybe The New Rules of Weightlifting for Women, practicing the moves at home and watching videos until you feel you can do it, then give it a whirl. You might just become an addict.

FlyeredUp

Dont be scared or intimidated by that side of the gym!! Most of us were when we started just like you are now, but found that there was nothing to be scared of. After a couple weeks you will be lifting like a pro. If you need help with a program etc. just let me know. You will also be surprised how most of the members of you're gym are more than happy to help someone out. You will want to use enough weight that you can only do 8 reps per set, if you can do 10 reps increase the weight, 7 or less reps decrease the weight.

jodyw83

You get an added benefit of weight loss when your body has more lean muscle mass. It takes more energy for your body to maintain that muscle, so you burn extra calories in your resting state. Lifting huge weights and looking big is mostly superficial strength. If you do start lifting then start with low weights, focus on doing the exercises correctly and do 12-15 repetitions per exercise, three different sets (or times). If you really have no clue at weight lifting, I would get a trainer for the day that can help you learn, or do something easier like pilates or yoga. There are tons of instructional information for these workouts and they use your body mass as leverage so you constantly benefit from doing them. They also work muscles that you wouldn't necessarily work out doing free weights at the gym. I just started doing pilates myself and after the first workout you leave feeling taller and more aligned. Don't be fooled, you will be extremely sore, but you will get that long, lean toned body after we burn all the extra fat off of it! Good luck!

bri1820

I used to be afraid of that side of the gym, too! And then I found a friend to go with me and teach me about lifting. I recommend that you don't go alone in the beginning. Using poor technique and the incorrect weight, reps, and sets is not only ineffective, it's also dangerous. So find a buddy or hire a personal trainer to help you.

curds

Dont be scared or intimidated by that side of the gym!! Most of us were when we started just like you are now, but found that there was nothing to be scared of. After a couple weeks you will be lifting like a pro. If you need help with a program etc. just let me know. You will also be surprised how most of the members of you're gym are more than happy to help someone out. You will want to use enough weight that you can only do 8 reps per set, if you can do 10 reps increase the weight, 7 or less reps decrease the weight.

8 reps? I thought that if you wanted to tone up and not bulk up you need to do more than 10 reps with a weight you can handle?

FlyeredUp

Dont be scared or intimidated by that side of the gym!! Most of us were when we started just like you are now, but found that there was nothing to be scared of. After a couple weeks you will be lifting like a pro. If you need help with a program etc. just let me know. You will also be surprised how most of the members of you're gym are more than happy to help someone out. You will want to use enough weight that you can only do 8 reps per set, if you can do 10 reps increase the weight, 7 or less reps decrease the weight.

8 reps? I thought that if you wanted to tone up and not bulk up you need to do more than 10 reps with a weight you can handle?

There is no such thing as "" tone up"" 8 reps will be perfect for her, if she wanted to increase her muscle endurance I would have suggested that she did more reps per set. :happy:

curds

http://exercise.about.com/od/exerciseworkouts/ss/strengthmyths_3.htm

Yes, I just saw that its one of the popular myths in weight training, but thanks I'm happy with my reps.

To the OP: I did yoga for while and my legs are really strong, but my upper body well lol it was paltry at best. So really just give it a chance, you will see results so quickly! My upper body strength still doesn't have a patch on my legs, but I'm very happy with the results I'm getting.

Sarauk2sf

Dont be scared or intimidated by that side of the gym!! Most of us were when we started just like you are now, but found that there was nothing to be scared of. After a couple weeks you will be lifting like a pro. If you need help with a program etc. just let me know. You will also be surprised how most of the members of you're gym are more than happy to help someone out. You will want to use enough weight that you can only do 8 reps per set, if you can do 10 reps increase the weight, 7 or less reps decrease the weight.

8 reps? I thought that if you wanted to tone up and not bulk up you need to do more than 10 reps with a weight you can handle?

Women do not bulk up unless they are at a calorie surplus, put some serious time in at the gym and/or get some 'outside' assistance.

bri1820

Some tips about starting a resistance program and bulking up:

Start with a muscular endurance program. Lift at less than 67% of your 1 rep max (or whatever you feel comfortable with) and do 2-3 sets of 12-15 reps. Do this for at least a few weeks before progressing to hypertrophy training (best for "bulking up"). Lift at 67-85% of your 1 rep max (increase weight 5-15 pounds) and do 3-6 sets. For strength training (also good for "bulking up"), lift at 85% of your 1 rep max and do 2-6 sets of 6 reps or less.

Start with the muscular endurance program and move up to hypertrophy, then to strength. I don't recommend power training without a trainer because the weight is heavier and the movements are quick, making it dangerous for most people. I still recommend seeing an NSCA certified personal trainer to create a program before trying to make your own.

Sources: 1 semester of Exercise Leadership: Resistance Training.

ctooch99

I lifted for years in gyms and since January of 2012 I have been doing P90x and (this is just my opinion) it kicks the tar out of any traditional strength or weight training routine. I am by no means a FanBoy - I was skeptical for a while. But a friend who did not like it, gave it to me for free and I love it now. I am getting ready to order P90X plus this week.

The workouts are interval based workouts - 2 to 3 days of strength training and 2 to 3 days of cardio. I can honestly say that at 44 I am in the best shape I have been in in like 20 years. It works every muscle in your body and by incorporating dumbells, pull up and push ups, it allows you to add lean muscle mass (and if you use heavier weights) increase size.

I won't ever lift in a traditional gym again - no need to. Benching 285 for 4 reps is not going to make your body look like P90X will.

Just my two cents...