I feel too weak for strength

queenhiphop

Hello,

Please could somebody give me some tips regarding strength training?

I use dumbells which are 2kg each and I basically do the moves from Jillian Michaels' 30 Day Shred. I'll admit that I only do this about twice a week but this is because I just find it so so hard! It is sooo painful, and I get so out of breath! Are the dumbells too heavy? They don't seem it?!

The only strengthening exercises I can do without wanting to die are sit ups and crunches, and reverse crunches. And I have strong thighs so squats and lunges etc aren't too hard but I'd like to tone up more.

I have never really got proper advice regarding strengthening exercises but I NEED to tone up. Does anyone have a link to a fairly simple but effective programme for beginners? I have very weak arms.

I do cardio at the gym by the way about 3-4 times a week.

Any advice would be appreciated.

Thanks,
Georgina

MessyLittlePanda

Bodypump classes. Love them. You can start light and work up, and you can go heavier for the workouts with the muscles that are stronger (for me that's thighs, so I up my weights for squats and lunges and also deadlifts for back muscles) and lower the weights for the weaker ones (my triceps are awful!)

They also combine the weights with press ups, sit ups, dips etc so you get some bodyweight resistance work.

sandhillsmom

Drop down the amount of weight you are using. Try the routine without weights for a few days. Any strength training routine is getting your body to use muscle it normally doesn't use day to day. Worn out and sore is part of the learning curve in the beginning of strength training. Over time that will decrease as your body becomes used to working out.

LorinaLynn

If you're out of breath, it sounds more like an endurance issue than a strength issue. And the only way to improve is to push through it.

When I started doing circuit training (I didn't do 30DS, but EA Sports Active 2, but it's similar), a 20 minute workout would leave me in a sweaty, out-of-breath heap on the floor, thankful it was over.

It gets better.

chaser1977

A very good read is New Rules of Lifting for Women. Also can checkout Stronglifts 5x5 program. Very simple, very effective.
You said it's painful, is that joint pain or holy crap these are heavy pain?

queenhiphop

Thank you so much for the suggestions so far. 2kg seems so light! But it may be time to drop down to 1kg..........

It is definitely endurance - my joints are luckily very healthy.

I would like to go to a body pump class but unfortunately the gym only has it at the times I would not be able to make!!

wellbert

30d shred is cardio, really.
check out new rules of lifting for women.

beachlover317

I glanced at your diary for the last several days. If this is a true indication of what you are eating, you are not even fueling your body to sit on the couch. Most days you ate less than 900 calories. If your diary is not correct then follow the advice above. If it is, you need to give your body some fuel and you will be able to exercise every day if you wanted to! Best of luck to you!

Yanicka1

A very good read is New Rules of Lifting for Women. Also can checkout Stronglifts 5x5 program. Very simple, very effective.
You said it's painful, is that joint pain or holy crap these are heavy pain?

This. Those videos are not for strength, they are for endurance.

Lifting should be between 6-8 reps for 3 series for example.

opuntia

I'm doing the 30-day shred, and I get a bit out of breath with it too - more so with the weight exercises than the cardio. I'm getting used to it though - I've been doing it every day, and am feeling stronger now after just 6 days. I am using 1kg weights - maybe it would be easier for you to use those? I think I would find it too hard with 2kg weights, although I'd like to do it again with them in the future.

sunshine_gem

Like a couple of others have said, if you're not used to lifting then start lighter and work up. You could just start off with your bodyweight and then as that becomes easier add a weight in. I do a dvd by the firm called total body tone. I absolutely love it. You can do with weights or without and it really does work your whole body. I haven't got up to using weights yet but I'm hoping I'll get there soon! Don't get discouraged or think you're weak just because you can't lift heavy weights. Everybody has to start somewhere! :-)

erickirb

Drop down the amount of weight you are using. Try the routine without weights for a few days. Any strength training routine is getting your body to use muscle it normally doesn't use day to day. Worn out and sore is part of the learning curve in the beginning of strength training. Over time that will decrease as your body becomes used to working out.

I would say do the opposite. Increase the weight and do less reps and take more rest between sets and exercises.

Eating more will also give you more energy. aim for 1400+ calories/day.

porffor

30 Day shred is great for low weight high rep. The rows move is great for adding more weight though, the move itself is done correctly just add heavier weights / dumbells.

There are great plans like the 100 push up challenge if you google it, that will give you a programme of push ups that you start at your own level and increase. they work brilliantly for strengthening the shoulders / arms and in time you could move from bent legs to full push ups even if it sets you back (which it will do) you can move from one upwards.

If you look at bodybuilding.com have a look for body weight exercises, all great for not needing weights but using your own weight to strengthen yourself. Dips for instance could be done on the side of the bath and strengthen your triceps. The main thing to do is work on all muscle groups, either together or separately.

If you go to a gym have a word with the staff and start adding weights, say 2 sets of 8 and as heavy as you can cope with. The heavier the better as it'll build strength better than light and high reps.

porffor

Drop down the amount of weight you are using. Try the routine without weights for a few days. Any strength training routine is getting your body to use muscle it normally doesn't use day to day. Worn out and sore is part of the learning curve in the beginning of strength training. Over time that will decrease as your body becomes used to working out.

I would say do the opposite. Increase the weight and do less reps and take more rest between sets and exercises.

I agree

acpgranberg

I'm on Day 9 of a free 30-Day Barbell challenge and I feel really good, getting stronger. Here's the link if you're interested. I've lost about 3lbs and am close to breaking through my two-year plateau. Provides a good foundation for the beginner strength trainer. Every day is a little different and works different muscles.

http://wholelifestylenutrition.com/30-day-dumbbell-challenge/the-full-workout-library-of-the-free-30-day-dumbbell-challenge/

sunshine_gem

I just looked at your diary too. Please please please eat more. What you're eating now is nothing. You need more protein and carbs especially if you're going to be strength training. Carbs aren't all evil. Wholewheat pasta, wraps etc, they're all ok. Just balance it out. Your endurance will improve massively.

contingencyplan

A few things: As others have said you need to be eating a LOT more. Also, 30DS is not a strength building program. You will see some minor gains from it as a beginner but if your goal is to actually increase strength you need to be doing a totally different style of exercise.

queenhiphop

Thank you once again for some great advice.

Re. my diary, I sometimes forget to log - this happens mostly with dinner. I am usually eating rice with some sort of meat/fish and sauce when I eat at my boyfriend's about 3 times a week, the rest of the week it'll be vegetables, potatoes and meat or fish - to be honest I get my main source of calories and nutrients from my dinners. I know it is bad that I forget to log it but I am trying to log it more often.

My goal is to tone up, whether that is strength training I'm not sure - as you can tell I am not very knowledgable when it comes to exercise other than cardio.

Thank you for the links, I have saved them to read later on and tomorrow.

BerryH

Stick with the weights. Do as many reps as you can with them, then drop them for the remainder of that exercise. In a few days you'll find you're able to do more each time.

30 Day Shred is NOT strength training, it's circuit training - lots and lots of reps at low weight. Google a beginner's dumbbell workout and I bet you'll find the weight really easy when you're just doing biceps curls and shoulder presses for three sets of eight! You may even rush out and buy heavier weights :happy:

porffor

I'm on Day 9 of a free 30-Day Barbell challenge and I feel really good, getting stronger. Here's the link if you're interested. I've lost about 3lbs and am close to breaking through my two-year plateau. Provides a good foundation for the beginner strength trainer. Every day is a little different and works different muscles.

http://wholelifestylenutrition.com/30-day-dumbbell-challenge/the-full-workout-library-of-the-free-30-day-dumbbell-challenge/

This looks pretty good but shame they extend the reps rather than sets with breaks for experience... Great use of dumbbells though.Heavier dumbbells would be my way on this.

fcp1234

I think doing 30 day shred twice a week is worst than doing it every day. You should do it more often. You will get into the routine, but twice a week is not often enough. You dont have to do the advance type, you can build into it, but you gotta do it every day

ahmommy

While I agree that the main focus of the 30DS is not strength training, I do think it's good for building some initial strength. I've just started level 2 and the arm exercises are HARD for me. The pushups kill me! I'm doing it with 5lb weights, which I think are roughly the same as your 2kg weights. I'm pushing through with these weights because I really want it to make a difference. Modify as you need to, but work towards being able to do it without modification. The whole idea is to improve, so if it was easy from the start it wouldn't do much for you.

Once I get through the 30DS, I'm going to switch my focus to more intense strength training. I'll be researching the New Rules of Lifting for Women and the 5x5 program to see how they work and what seems like the best fit for me. I'm also going to look into the 100 pushup challenge a PP suggested, as that sounds interesting to me. Just keep in mind that lifting heavy means lifting heavy FOR YOU, and that "heavy" is different for everyone. As you get stronger, your "heavy" will keep getting heavier. Everyone has to start somewhere!

kdiamond

I also agree, while JM Shred is technically cardio, it is good for building some endurance. Once in a while if I can't get to the gym I'll pop in my dvd and while I have been lifting and running for years and think of myself in pretty good shape, I still get a bit winded from phase 3. If you're not ready for the gym and are really out of shape, it is a good place to start in the privacy of your own home. However I wouldn't do it more than a couple of months.

New Rules of Lifting for Women is a great beginner program to get yourself lifting. It starts at the basics and is easy to follow. I got good results with that program.

HeidiMightyRawr

JM is more cardio or endurance.

Look into:
New rules of lifting for women
Starting strength
Stronglifts 5x5.

I've all seen those strength training programs recommended by several people across the forums, they would involve heavier weights but lower amount of reps. Perfect for getting stronger and good for toning up too.

I started out really weak too, but you're never too weak to start. If everyone thought like that there'd be so many people who'd never reach their goals. Strength training is how you get stronger in the first place

postrockandcats

You're only eating 500 calories a day? No wonder you're too weak for strength training. You're probably too weak to do much of anything. This kind of eating will only hurt you, not make you healthy.

queenhiphop

You're only eating 500 calories a day? No wonder you're too weak for strength training. You're probably too weak to do much of anything. This kind of eating will only hurt you, not make you healthy.

Hi,

As pointed out previously:

1) It is only 2:30pm
2) I sometimes do not log dinner because I forget or my BB stops working

Of course I do not just eat 500 calories a day, I wouldn't.

queenhiphop

JM is more cardio or endurance.

Look into:
New rules of lifting for women
Starting strength
Stronglifts 5x5.

I've all seen those strength training programs recommended by several people across the forums, they would involve heavier weights but lower amount of reps. Perfect for getting stronger and good for toning up too.

I started out really weak too, but you're never too weak to start. If everyone thought like that there'd be so many people who'd never reach their goals. Strength training is how you get stronger in the first place

I am definitely going to have a look at these because so many people have recommended them. Thank you also for suggesting it!

reree6898

If you have a gym membership I would reccommend that maybe you do a consult with a trainer and learn how to do the weight machines at the gym. Free weights work differently then the weight circuit at the gym and a trainer can tell you where you need to start and the proper method of using the machines. This is what I do and while yes it was very, very hard at the start, the longer you stick with it the more strength you will gain and the more tone you will become. Best of luck to you!

azalais7

Strength and endurance are two different things, both important. But if you want to increase strength specifically, the most efficient way to do that is with heavier weights, fewer reps, and resting between sets.

pinthin87

Remember to start slow with strength. When I first started I could only lift two pound dumbells as well now I do circuit with a 10 pound kettlebell most days and am working my way up to the 15 pounder. You can also do body weight exercises they really help you build up to bigger weights. I do plank almost everyday and I used to only be able to hold it for like 10 seconds now I can go a full minute. Hope that this helps. :-)

lavieboheme1229

I'm always telling people they should eat more, so I'm going to jump on that bandwagon too.

I'm pretty weak myself, so I started with resistance bands. I got mine at TJ Maxx, they have 3 bands at different resistances, and they were like $10. And so versatile. I love them. Would definitely recommend them.