Safe strength training

marinebiologist_girl

Can anyone tell me how to safely do strength training? I keep hearing that I should be doing that along with my cardio but I don't know how. See, I've lost 14kg since I started exercising and dieting but I'm not seeing as much of a decrease in say stomach and leg fat as I would have hoped so maybe it's time to try a different tack.

I weigh 78.9kg, height 1.67m. I'm 20 years old and female, and I'm doing 60+ min cardio a day currently.

ETA: The kind of thing I'm looking for advice on is where to start. What machines? What weight? What duration? How to work it around my cardio schedule (should I reduce my cardio, or do to the strength training on top?). I don't want to injure myself doing too much too quickly. Also am I correct in saying beginners should start with machines and not free weights?

Pebble321

Ask your gym if they offer a free session with a personal trainer.
If not, it would probably be worth paying for a few sessions to get set up with a program that is right for you, and to learn to do it safely.

marinebiologist_girl

Ask your gym if they offer a free session with a personal trainer.
If not, it would probably be worth paying for a few sessions to get set up with a program that is right for you, and to learn to do it safely.

I'm not sure if that's currently possible, but I'll ask them tomorrow - they might just be willing to point me in the right direction about where to start, to be fair. Though as of the 12th I'll actually be in another country until December and thus at a new gym. Thank you (:

rkr22401

Start with a few compound movements (squat, military press, some version of pull-up/pull-down/or row, and some version of bench press/pushup). Recommend free weights over machines, even for a beginner.

These alone will work the entire body. Can do whole body strength training 3x per week, with cardio on alternate days if desired. If you must do strength and cardio same day, start with strength training. If you must choose between strength and cardio, I'd go with strength. Some (myself included) prefer to do split half the body one day and the other half the next. Can split upper body/lower body, or push movements/pull movements, or any other split that works best for you. Don't work same body part on successive days.

Recommend a minimum of 3 sets of each movement shooting for 5-8 reps per set depending on your goals. Pick a weight that causes technical failure by the end of the set (i.e. stop when too fatigued to use good form and don't use 3 lb dumbbells).

Warm up first. Plenty of protein, nutrition, and rest for recovery. Maintain a slight calorie deficit since your goal is fat loss. Don't overdo the deficit. You'll need fuel for recovery.

Progressive resistance. Don't stick with the same weights week after week. As you get stronger, your reps will increase. Time to add some weight to the bar.

Strength training will transform your body. Give it time. Be patient. Track your progress (strength and BF%).

Leahsz

I've just started doing weights at the gym - I'm new to it too. I would definitely advise getting help from a trainer. Mine advised starting with the machines for 4 weeks before trying free weights so as not to injure myself. Free weights require a lot of core stability.

I'd also lessen the cardio - start with the weights first (you'll be too tired to lift after cardio) for 30 mins, then 30 mins cardio maybe?

rkr22401

Free weights require a lot of core stability.

This is why I think they should be preferred over machines. Many machines force your body to move in an unnatural plane. You are more prone to injury doing squats using a smith machine, that forces you to move with the machine's geometry, rather than your body's geometry. Same for many shoulder press machines.

If you use the right weight and good form free weights will put less stress on your joints and exercise your stabilizer muscles much better. A trainer, experienced workout partner, or even many youtube videos can demonstrate proper form if unsure. You can also get form advice from many experienced strength trainers on MFP.

HappyStack

If you can't get a workup from a trainer, and you don't have an experienced training partner or a patron at the gym you'd feel comfortable asking to point you in the right direction & check your form, you can always start out with 'unweighted' exercises. Squats without a bar, etc. just to get your form right & get the feel of the exercise. They'll also help increase your core strength - when performed properly - which will make performing the exercises with weights much safer.

Weight is entirely up to you, but you should find your last rep to be a struggle *without losing good form.* If you struggle through your last rep with terrible form, your weight is too heavy. If you breeze through it and don't struggle at all; too light.

A good place to start in terms of a program would be Starting Strength or New Rules of Lifting For Women, both excellent books and well worth the money.