Need Help Starting a Strength Training Routine

DoxieLove10612

30 Day shred is a great introduction to strength. I was a cardio rat myself, did 30 DS, and then started using ActivTrax at my gym until I could figure it out on my own! Good luck!

vtachycardia

Jillian Michaels 30 Day Shred!!! 20 minutes a day and you will see the difference

Can I do this along with Zumba Everyday? I was looking into it but wasnt sure how to incorporate it with another exercise program.

Thank you all for the great suggestions! I do not have a gym membership right now, trying to save some money, and I do Zumba at home, have the DVD's, so I am mostly looking for free weight workouts and things I can do at home.

Buy Gym Boss - for HIIT, Tabata, general timing so you can concentrate on exercise - or a good phone app (yet to find one)
Buy Resistance Bands
Buy cheap HRM
Google - full body resistance band training
go to nowloss.com for great free workouts
go to functionalpatterns.com
go to www.alkavadlo.com
go to muscleandstrength.com home workout section
go to train4function.com
callistenics
plyometrics
make your own weights with plastic bottles, sand, gravel - search for sandbag training
go to a garage and get some worn tyres and a harware store for hammers of various weights going up o heavy sleadgehammers.

That should see you alright for a decade or more of home training.

turntechBiologist

Bumping this for later, 'cause I was curious about this too

mournemaid

bump for later

whiteheaddg

Worth the read/attempt. Takes an hour at the gym.

http://forum.bodybuilding.com/showthread.php?t=4195843

Determinednoob

Worth the read/attempt. Takes an hour at the gym.

http://forum.bodybuilding.com/showthread.php?t=4195843

This is a very good routine for beginners especially on a calorie deficit. There is actually a new stickied thread for it due to the first 2 each reaching 10,000 posts. The latest one has an FAQ right at the beginning with the routine itself. Here is the new link http://forum.bodybuilding.com/showthread.php?t=147447933

chuisle

The advice for you to avoid splits and training specific muscles (like biceps) is good. I've found that most beginner women do well on 3 day per week full body routine. Ignore most things on bodybuilding.com. There is some content on there but its mixed with in a lot of bs.

If you want to start lifting, go get the New Rules of Lifting for Women by Lou Schuler. It is well worth your $11-15 and has all the information you need to get started and 6 months of work outs. It's really very good. Seriously, don't waste your time with free routines you find online or compose yourself until you know the basics of a good routine. Get the book.

Determinednoob

The advice for you to avoid splits and training specific muscles (like biceps) is good. I've found that most beginner women do well on 3 day per week full body routine. Ignore most things on bodybuilding.com. There is some content on there but its mixed with in a lot of bs.

If you want to start lifting, go get the New Rules of Lifting for Women by Lou Schuler. It is well worth your $11-15 and has all the information you need to get started and 6 months of work outs. It's really very good. Seriously, don't waste your time with free routines you find online or compose yourself until you know the basics of a good routine. Get the book.

You can ignore pretty much everything on bb.com EXCEPT the forums where real people who aren'y trying to sell you anything will give sound advice.

jacksonpt

Seriously, don't waste your time with free routines you find online or compose yourself until you know the basics of a good routine. Get the book.

While I agree with the sentiment, starting strength and stronglifts are both basically free (IIRC, you can buy materials if you want to, but they are all explained for free if you spend a few minutes with Google).

chuisle

Seriously, don't waste your time with free routines you find online or compose yourself until you know the basics of a good routine. Get the book.

While I agree with the sentiment, starting strength and stronglifts are both basically free (IIRC, you can buy materials if you want to, but they are all explained for free if you spend a few minutes with Google).

Yes - I agree. Both are great programs.

I generally recommend NROL to women because its written for women specifically and does a nice job of heading off common misconceptions about women and exercise. In short, its written for the audience of women who are considering lifting and I like it for that but you won't go wrong with either of the routines mentioned.

vtachycardia

Seriously, don't waste your time with free routines you find online or compose yourself until you know the basics of a good routine. Get the book.

While I agree with the sentiment, starting strength and stronglifts are both basically free (IIRC, you can buy materials if you want to, but they are all explained for free if you spend a few minutes with Google).

Yes - I agree. Both are great programs.

I generally recommend NROL to women because its written for women specifically and does a nice job of heading off common misconceptions about women and exercise. In short, its written for the audience of women who are considering lifting and I like it for that but you won't go wrong with either of the routines mentioned.

Marketed to women, sold to women to fill yet another persons coffers.

Push - Pull add more weight is not really a hard concept is it?

Unless the simple misconception is that you end up looking like a man. Three words, testosterone and protein intake. Save yourself the price of a book.

chuisle

Seriously, don't waste your time with free routines you find online or compose yourself until you know the basics of a good routine. Get the book.

While I agree with the sentiment, starting strength and stronglifts are both basically free (IIRC, you can buy materials if you want to, but they are all explained for free if you spend a few minutes with Google).

Yes - I agree. Both are great programs.

I generally recommend NROL to women because its written for women specifically and does a nice job of heading off common misconceptions about women and exercise. In short, its written for the audience of women who are considering lifting and I like it for that but you won't go wrong with either of the routines mentioned.

Marketed to women, sold to women to fill yet another persons coffers.

Push - Pull add more weight is not really a hard concept is it?

Unless the simple misconception is that you end up looking like a man. Three words, testosterone and protein intake. Save yourself the price of a book.

With all due respect, you don't know what you're talking about.

I've read the book and done the program. And read lots of other books and done other programs. I have recommended this book to friends and family and MFP members and it comes back with rave reviews. I am telling you from personal experience that is a great read, well worth the money. That's one person's opinion but if you go the NROL group on here and I think you'll find a few thousand more people who agree with me.

vtachycardia

There are billions of people in the world who believe in God, doesn't make them right or correct does it.

Thousands of people buy AB products from infomercials, doesn't make me any less dismissive of the AB products.

Unless your gender specific book has new rules of lifting weight that is not Push or Pull. Then I would find it fascinating, otherwise all the information you could possibly want for lifting weight is on the internet and will not cost money.

So, I do know what I am talking about - you may not want to hear it.

chuisle

There are billions of people in the world who believe in God, doesn't make them right or correct does it.

Thousands of people buy AB products from infomercials, doesn't make me any less dismissive of the AB products.

Unless your gender specific book has new rules of lifting weight that is not Push or Pull. Then I would find it fascinating, otherwise all the information you could possibly want for lifting weight is on the internet and will not cost money.

So, I do know what I am talking about - you may not want to hear it.

The point is that you are not a women considering weight lifting so you may not be the appropriate audience to judge which information source is best. There are a lot of myths surrounding women and weights. Is it as simple as push pull? Yes and no. If you have a lot of misinformation floating around your head that's based on your gender then it can be helpful to first be disabused of those views before being taught about push pull.

Further, I'm not basing my argument around the fact that since lots of people buy it must be good. I'm basing it off of the fact that lots of people who know what they are talking about, including myself, recommend it and find it helpful. I'm not saying its the only resource but saying that it's a good one.

vtachycardia

There are billions of people in the world who believe in God, doesn't make them right or correct does it.

Thousands of people buy AB products from infomercials, doesn't make me any less dismissive of the AB products.

Unless your gender specific book has new rules of lifting weight that is not Push or Pull. Then I would find it fascinating, otherwise all the information you could possibly want for lifting weight is on the internet and will not cost money.

So, I do know what I am talking about - you may not want to hear it.

The point is that you are not a women considering weight lifting so you may not be the appropriate audience to judge which information source is best. There are a lot of myths surrounding women and weights. Is it as simple as push pull? Yes and no. If you have a lot of misinformation floating around your head that's based on your gender then it can be helpful to first be disabused of those views before being taught about push pull.

Further, I'm not basing my argument around the fact that since lots of people buy it must be good. I'm basing it off of the fact that lots of people who know what they are talking about, including myself, recommend it and find it helpful. I'm not saying its the only resource but saying that it's a good one.

The writer of new rules is not really the pinnacle of their profession. It was written 4 years ago and the fitness industry changes. The only person not disabusing women is you, because you keep telling women to buy a book for women.

If you had bothered to look through the thread you would have seen my recommended routine to follow. One that actually covers most of what is discussed in NEW WEIGHT BOLLOCKS FOR PEOPLE TO CONSUME kerching, pay me.

Split training in the way I described created the greatest function for someone new to weights, it hits the whole body, it works muscles, tendons and the skeletal system whilst also addressing proprioception and rep volume and timing. Sound familiar.

what other routines have you done in the past, and tell me please how differently can you package push and pull? So easy, it is unbelievable.

Determinednoob

Seriously, don't waste your time with free routines you find online or compose yourself until you know the basics of a good routine. Get the book.

While I agree with the sentiment, starting strength and stronglifts are both basically free (IIRC, you can buy materials if you want to, but they are all explained for free if you spend a few minutes with Google).

Yes - I agree. Both are great programs.

I generally recommend NROL to women because its written for women specifically and does a nice job of heading off common misconceptions about women and exercise. In short, its written for the audience of women who are considering lifting and I like it for that but you won't go wrong with either of the routines mentioned.

Marketed to women, sold to women to fill yet another persons coffers.

Push - Pull add more weight is not really a hard concept is it?

Unless the simple misconception is that you end up looking like a man. Three words, testosterone and protein intake. Save yourself the price of a book.

With all due respect, you don't know what you're talking about.

I've read the book and done the program. And read lots of other books and done other programs. I have recommended this book to friends and family and MFP members and it comes back with rave reviews. I am telling you from personal experience that is a great read, well worth the money. That's one person's opinion but if you go the NROL group on here and I think you'll find a few thousand more people who agree with me.

I don't know how great a read it is or is not, but the actual routines are sub optimal. If the fact that it is a more recent publication with the words "new" and "women" in the title gets women to lift who otherwise would not have, then great. But the fact is the "old rules" of lifting always have and always will work for everyone of both genders, and there are better beginner routines out there.