When to start strength/weight training

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Replies

  • waldo56
    waldo56 Posts: 1,861 Member
    *sheds a tear*

    I'm so proud of you all! Only ONE comment in the whole thread pushing any sort of misinformation :).

    To the OP...as has been said multiple times...NOW. The recommendation for bodyweight stuff is a good one as well. ANY exercise that you can only perform 5-8reps of before you fail, or lose good form, is HEAVY strength training. The more of your body each of these exercises pulls in, the better it is for your overall strength, health...and level of FAT loss.

    If you can only perform 20 pushups...that's endurance training.

    If you can only perform 6 pushups, that's strength training.

    The difference is...how heavy is the resistance TO YOU.

    Time under tension is more important than # of reps.

    <15 seconds till failure -> C-P system and strength focus, rapid strength gains
    15-45 seconds till failure -> anaerobic glycogen and hypertrophy focus, feel the lactic acid burn
    45 sec+ till falure -> Aerobic glocogen and strength endurance focus, buh bye calories

    This is more important with bodyweight as many exercises are not rep based. It also applies to things like sprinting, especially hill sprinting, which is very much a strength training exercise.
  • cfriend71
    cfriend71 Posts: 207 Member
    I didn't read the other responses but I have been told and have read that it's best to start right away because the more muscle you have, the more fat/calories you will burn.

    PS - I love your photo :)
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    *sheds a tear*

    I'm so proud of you all! Only ONE comment in the whole thread pushing any sort of misinformation :).

    To the OP...as has been said multiple times...NOW. The recommendation for bodyweight stuff is a good one as well. ANY exercise that you can only perform 5-8reps of before you fail, or lose good form, is HEAVY strength training. The more of your body each of these exercises pulls in, the better it is for your overall strength, health...and level of FAT loss.

    If you can only perform 20 pushups...that's endurance training.

    If you can only perform 6 pushups, that's strength training.

    The difference is...how heavy is the resistance TO YOU.

    Time under tension is more important than # of reps.

    <15 seconds till failure -> C-P system and strength focus, rapid strength gains
    15-45 seconds till failure -> anaerobic glycogen and hypertrophy focus, feel the lactic acid burn
    45 sec+ till falure -> Aerobic glocogen and strength endurance focus, buh bye calories

    This is more important with bodyweight as many exercises are not rep based. It also applies to things like sprinting, especially hill sprinting, which is very much a strength training exercise.

    This is true for the most part (I don't necessarily count sprinting as something that will give you the hormonal benefits of strength training...but I could be wrong), and something that's often overlooked.

    If you look at my profile though, you'll see that I have a rep based bodyweight program listed that definitely counts as heavy strength training, even by a traditional sense.
  • waldo56
    waldo56 Posts: 1,861 Member
    If you look at my profile though, you'll see that I have a rep based bodyweight program listed that definitely counts as heavy strength training, even by a traditional sense.

    Same here, aside from being in my profile.

    Though I'm working on statics at the moment to recover from some tendonitis in my shoulders. Lever training also counts as heavy strength training. No matter how strong you are, a front lever or planche is not easy.

    But when it comes to progressive calisthenics, low reps does exaclty the same thing as it does with weights. For some reason when most people think bodyweight, they think easy, as if they didn't realize that you can do hard bodyweight exercises.

    How different really is a hill sprint than a set of jump squats?
  • cheachea2
    cheachea2 Posts: 20 Member
    Balance Your Exercise Program



    Research shows that good nutrition and regular exercise help people reach a healthy weight. These habits can also help you live a longer, healthier life.

    A balanced exercise program combines these activities:
    •
    Warm up to get your muscles ready to move. Every exercise routine should start with a 5–10 minute warm-up.

    •
    Aerobic training works your heart and lungs. It improves the blood and oxygen flow through your body. It also helps you stay active for a longer period of time. Do aerobic training for 30 minutes, 5 days a week.

    •
    Balance training strengthens your hips and legs. It also helps with coordination and reaction time. Do 5–10 minutes a day, or as needed.

    •
    Core training strengthens the muscles in your abdomen, back, and pelvis. Do 30 minutes of core training (alone or with strength training), 2 days a week or more.

    •
    Strength training strengthens and tones the different muscle groups in your body. Do 30 minutes (with core training), 2–3 days a week, but no more than 3 days a week.

    •
    Flexibility training helps joints keep their range of motion. Do flexibility training at the end of your workout, 3 or more days a week.

    •
    Cool down for 5–10 minutes after every exercise session to help your heart rate and breathing return to normal.

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