Simple Weightlifting Workout?

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radioonemike
radioonemike Posts: 13 Member
in Fitness and Exercise
Hi there.

Can anyone either recommend or point me in the right direction for a simple weightlifting workout? I am about 90 lbs overweight, so I am not sure how to approach this. I do have experience lifting weights, but not so much in designing an efficient workout....

I need one about 30 minutes long. I'm more concerned with overall strength rather say doing tons of curls or something like that.

Thanks everyone!

Replies

  • geechegal
    geechegal Posts: 29 Member
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    Sure, if you are thinking about starting out by working out at home here is a great free link. The website is user friendly and it also has a workout timer to assist you with counting reps. It has many examples of different workouts that you can study. You design your workout yourself and upgrade your stamina at your own pace.

    http://www.sixpackfactory.com/xtremecardio/

    Peace
  • meshashesha2012
    meshashesha2012 Posts: 8,326 Member
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    look up strong lifts. it's 3 compound lifts every workout. can't get more simple than that and still see results
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
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    look up strong lifts. it's 3 compound lifts every workout. can't get more simple than that and still see results

    This.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
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    i like 5/3/1 plan.

    http://www.strstd.com/
  • KeepGoingRhonda
    KeepGoingRhonda Posts: 527 Member
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    Chalean Extreme is very good!
  • contingencyplan
    contingencyplan Posts: 3,639 Member
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    If you're looking for something you can do at home you'll find most programs fall short. This is because actual strength building/training comes from doing compound exercises. But the most you can do with a set of lighter weight dumbbells like what you most likely have at home is isolation training. Isolation training will get you to your goal but it'll take a lot longer, you'll have to supplement your lifting with a lot more cardio, and you won't see the same relative strength gains as someone doing compound training.

    The only ways to do compound training revolve around bodyweight exercises (and you will need an apparatus of some sort that allows you to to do more than just pushups and lunges and planks), barbells, sandbags, and kettlebells. Programs like P90X see strength gains because they supplement the dumbbell training (isolation training) with a lot of bodyweight stuff revolving around use of a pullup bar. The actual isolation training doesn't yield strength gains.

    My recommendation is to pick up either an adjustable kettlebell or a sandbag kit such as the Power Package from Ultimate Sandbag. Those are all you'll need for a long, long, long time.
  • hesn92
    hesn92 Posts: 5,967 Member
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    starting strength and stronglifts are both good and simple...
  • radioonemike
    radioonemike Posts: 13 Member
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    Hi all, thanks for all the input.

    I'd love to work out at home. But I live in a condo and space is at a premium. I do have a gym membership. Also, I do like weightlifting- but you all have suggested looks like what I need.
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
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    Wendler's 5/3/1 is pretty solid, even if I do completely disagree with his theories on deloads.

    Rippetoe's Starting Strength is also pretty good, so long as you avoid the community that hovers on the website for it. If I see the word 'overtrain' again, I just might choke a puppy.
  • omnisis
    omnisis Posts: 85 Member
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    A "Body for Life" type program (http://bodyforlife.com/library/exercise/weight-training) is very "basic" and will build a base level of fitness. These workouts typically focus on major muscle groups, compound excercises and lower/upper body splits. If you've never worked out before it's a solid, tried-and-true way to put on muscle and increase LBM. If you used to workout or already workout you are better off finding a split body part routine with different days devoted to only 1 or 2 body parts most of the time. Currently I am using this one: http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html.

    I will say this about weights, once you get past the basic stuff you have to find a way to keep adding intensity to your workouts to see consistent gains no matter what program you choose. It's not like cardio where you can just "put in the reps" and see gains, you have to keep challenging yourself to see repeated gains. The good news is that there are nearly limitless ways to do this because of all the variables you can change per workout: exercise pairings, rep range, failure methods, number of sets, rest between sets, weight, etc. etc.
  • limesublime
    limesublime Posts: 118 Member
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    Bump! Thanks for the advice y'all.
  • pants77
    pants77 Posts: 185 Member
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    I built my first weightlifting workouts using this website:

    http://www.exrx.net/

    They have loads of animated GIFs to show proper form, and every muscle group is included with exercises using any type of equipment you might have - dumbbells (what I started with at home), barbells, resistance bands, standard pin-set gym machines, and even body weight. Stretches, too.

    Here's a beginner's program they recommend:

    http://www.exrx.net/Questions/BasicProgram.html

    I cannot recommend that site strongly enough - it helped me immensely when I was getting started and I still check back from time to time to check form or to add new workouts to my routine.

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