Can you devise strength training plan for me, please :-)

star2lite
star2lite Posts: 37 Member
in Fitness and Exercise
Ok, I'm Female, I'm 5'3 and my starting weight was 211lbs :noway:

I've lost about 36lbs due to cardio like cycling, rowing and trampolining ... I still do all those :wink:

I would like to start some strength training excersises but really don't know where to start :ohwell: I still would like to lose about 40 lbs to be at my goal weight of 135 lbs :blushing: I really don't want a lose skin :noway:

I cannot afford to go the the gym so it would have to be something I can do at home :smile: But which excersises, how many reps??

can you please point me in the right direction?

Replies

  • star2lite
    star2lite Posts: 37 Member
    Anyone ?? :blushing:

    Please ?? :flowerforyou:
  • surabhit
    surabhit Posts: 94 Member
    I'd love to see answers to this. I want to be doing strength training too but not sure where to start. The one thing I do which is great is the Jillian Michaels 30 Day Shred. It has 3 sets of 3 minute serious strength moves. Maybe steal those and just do that.. they are SUPER effective.
  • MellowGa
    MellowGa Posts: 1,258 Member
    well my advice is, find the book, "new Rules of lifting for women" it is a excellent start up book, gives you routines to follow, and shows you how to do the exercises.
  • sophieclarev
    sophieclarev Posts: 55
    Hi,
    I am in no position to give advice but can tell you what I've been told to do which is squats. Feet shoulder width apart keep your heels on the floor and get your behind as close to the floor as possible and then up again. I started with 10 a day every day and increased by 10 every week. So week one I did 10 a day, week two I did 20 a day, week three I did 30 a day.... all the way up to week 20 with 200 a day.
    The other thing I started was push ups (man style). I could only do three but kept at it. Clenching your buttocks really helps! Have fun
  • laddyboy
    laddyboy Posts: 1,565 Member
    www.bodybuilding.com

    Lots of free programs. You'll find what you're looking for.
  • elyelyse
    elyelyse Posts: 1,454 Member
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    I actually love the style of that whole site, it's worth browsing.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    I actually love the style of that whole site, it's worth browsing.


    yeah, this. then go here: http://www.nerdfitness.com/blog/top-posts/ and pretty much read every article.


    when you get to a good level of fitness, you can start on a 5/3/1 plan, or 5x5
  • Tashymash
    Tashymash Posts: 41 Member
    I'd like lots of answers to this too! Some of the ones already put are great btw to those who have provided i wasn't saying yours were not good :) I have lost 50 pounds so far and plan to lose lots and lots more! I currently weigh 198 pounds roughly and so i want to start some strength training as i hear it ups your metabolism, and can help stop loose skin. But i can't afford a gym membership :( So like the lady at the top, i would like some ideas of what i can do at home :)
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Given that you've not mentioned what equipment you have, buy some dumbbells with interchangeable iron weights with up to 10kg per hand to start off with. You can always increase that by buying more later.

    I would look at doing stuff like deadlifts, Bulgarian squats, bench (or floor) press. Even dumbbell clean and press and dumbbell hang cleans. These are called compound exercises and work multiple muscles at the same time. For instance, bench/floor press works the abs, chest and triceps.

    Start off light/easy focusing on good form, then work towards heavier weights and low reps to build strength (how heavy is down to how safe you feel you can maintain good form and can control things should you make a mistake; doing 1,000 bicep curls of 0.5kg dbs will get you tired and bored). With the suggestions in previous posts, you should find suitable routines.
  • f2fitness
    f2fitness Posts: 1 Member
    I agree. If you are at home and don't have much equipment then body weight exercises are great.

    Push-Ups 3 x10
    Sit-Ups 3 x10
    Run 3
    Lunges 3 x10
    Dips 3x10
    Skipping 3x100
    Step-Ups 3x50

    If you have some equipment then great...med ball? barbell?
    I am a fitness trainer and have a stack of programs if you would like one emailed...free of course.

    good luck. remember 90%diet, 10% hard work
  • chljlleal
    chljlleal Posts: 229 Member
    I'm glad you asked this question and I'm liking the suggestions!
  • star2lite
    star2lite Posts: 37 Member
    :noway: WOW!!! :noway:

    Thank you sooo much everyone! :heart:

    It is deff (sorry, don't know how to spell the whole word :blushing: ) something to think about :smile:

    I see I'm not alone in strength training at home :laugh:

    We are all very grateful :love:

    Thank you :flowerforyou:
  • star2lite
    star2lite Posts: 37 Member
    :smile: Sorry, one more question,

    Will the body weight excersises like push ups ... etc ... have similar results to upper body as lifting weights ?? :smile:
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    Starting Strength by Mark Rippetoe is all you need.
  • brutalbaby
    brutalbaby Posts: 87 Member
    I have just started Chalean Extreme, and after 3 days of doing it I can notice a change! Its really good and fun! All the beach body stuff looks good! Ive done Turbo Fire as well, even though there is a lot more cardio in that.
  • McBully4
    McBully4 Posts: 1,270 Member
    :smile: Sorry, one more question,

    Will the body weight excersises like push ups ... etc ... have similar results to upper body as lifting weights ?? :smile:

    yes
  • mariagabriella
    mariagabriella Posts: 267 Member
    body weight exercises is a good place to start with strength training. then you can slowly add equipment.

    do you have access to a gym or a trainer? because that would be good so you'd have a good plan and also will be corrected on your technique.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    can't...read...too...many...smileys
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    Good reads -

    Starting Strenth by Riptoe,

    Strong lifts 5X5 good group here http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

    New rules of lifting for Women http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

    Also new rules of lifting for abs, or for life
  • erickirb
    erickirb Posts: 12,294 Member
    :smile: Sorry, one more question,

    Will the body weight excersises like push ups ... etc ... have similar results to upper body as lifting weights ?? :smile:

    Only if you find them difficult but you will reach the max potential in a short period of time as you cannot keep upping the weight.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Only if you find them difficult and you will reach the max potential in a short period of time as you cannot keep upping the weight.

    Just to add to that, there's a lot you can do to change leverages and make bodyweight exercises more challenging (planche pushups vs 1 arm pushups vs pushups etc etc etc) that could last you for years worth of heavy training, but it's a PITA and certainly more effort than putting more weight on a bar.

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