Strength Training. 30 mins, 3x a week. Possible?

MysticRealm

Are there any strength training programs I can do roughly 3-4 times a week that take about 30 mins? I really want to start lifting weights and I have done weights in the past but that was doing 3 sets of 12 reps on a ton of individual muscles, and I know that compound heavy lifting with less reps is better so I am not sure how to go about lifting any more. It's also don't know what exercises are best. I had been leaning towards Stronglift 5X5 but it seems pretty daunting for someone with no 'real' lifting experience and I don't know if I have a squat rack or free weight bar in my gym (apartment building gym). I have also thought of doing new rules for lifting but that seems to get up to 90 mins 5 days a week or something. I just plain don't have the time. I work full time, ride my horse 5 days a week (takes 2.5 hours to get there, ride and get home) then get to the gym before supper which often means eating at 8-9 in the evening. And no I can't do the gym after dinner instead cause if I sit down to eat, there will be no way I can get myself up again to go to the gym!!
Any suggestions? Links to websites and such? Free would be best, but I could pay for a book or something if needed.
Thanks!

astrampe

Chalean Extreme - you need dumbells (or a set of resistance bands - you only get one with the program) and it takes between 35- 45 minutes...Love it!
You lift three times a week (three different routines - mostly compund movements) - and there is a cardio component as well for the other two days if you want to do that...
Three phases with three different routines in each - the first month is reps 8-10, the second month you go as heavy as you can (6-8 reps) and the third is higher reps - 10-12 but with compund moves - so you go a little lighter.....She explains form as well the technical stuff really well...
I get bored doing stronglifts or any dvd's for too long, but I'm in my third month with her and love every second of it!
If you want to get dumbells, the adjustables (select tech or powerblocks) are great, or if you want to do it a little cheaper, the resistance bands also works - provided you get a variety of them...
Her set was the best dvd investment I've ever made! (and no, I'm not a beachbody coach, I got mine from Amazon and just loves it....

If you don't want to buy the dvd's - look at a book called "smart girls do dumbells - 30 days with different routines - I started lifting with that....

amateurdude

http://scoobysworkshop.com/womens-beginning-dumbbell-workout/

You get the general idea though, you could also do a 3 day split focusing on upper body/lower body alternating the two. S'all fairly simple and straightforward.

DavPul

Absolutely possible. My own workout takes about less than 45 mins if I'm alone (slightly longer if training with a partner) and I'm probably doing double what you should be doing. Impossible to give recommendations without knowing what your equipment limitations in your building are. If they have a decent set of dumbbells, you're off to a good start. If all they have is a Universal machine, it's going to be a lot harder.

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

dane11235813

Absolutely possible. My own workout takes about less than 45 mins if I'm alone (slightly longer if i'm taking pictures of myself curling in the curl rack) and I'm probably doing double what you should be doing. Impossible to give recommendations without knowing what your equipment limitations in your building are. If they have a decent set of dumbbells, you're off to a good start. If all they have is a Universal machine, it's going to be a lot harder.

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

fixed that for you.

meshashesha2012

(slightly longer if i'm taking pictures of myself curling in the curl rack)

fixed that for you.

:mad: ooohhh he's one of THOSE people

Vailara

Starting Strength is similar to Stronglifts but is 3x5 instead of 5x5, so theoretically should be quicker! (I find it takes me a while, though)..

running_shoe

http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

I've been doing this for 2-3 weeks. Am really seeing results. Takes me about 45 min.

DavPul

Absolutely possible. My own workout takes about less than 45 mins if I'm alone (slightly longer if i'm taking pictures of myself curling in the curl rack)

fixed that for you.

Are you talking about me?

kimothy38

I lift 3 times per week - the entire session takes 1 hour which includes getting changed, warm up, weights, cool down and shower. I do mainly compound exercises like squats and deadlifts as well as dumb bell chest press and lunges. There has been a noticeable difference to my strength and muscle definition. Give it a go, you'll love it. I do 3 sets of 10-12 reps and absolutely sweat my butt off.

LorinaLynn

Sometimes it takes a little more than 30 minutes, depending on how much rest I need between sets, but Stronglifts is amazing. http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

astrampe

:

Absolutely possible. My own workout takes about less than 45 mins if I'm alone (slightly longer if training with a partner) and I'm probably doing double what you should be doing. Impossible to give recommendations without knowing what your equipment limitations in your building are. If they have a decent set of dumbbells, you're off to a good start. If all they have is a Universal machine, it's going to be a lot harder.

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

jesz124

:

Absolutely possible. My own workout takes about less than 45 mins if I'm alone (slightly longer if training with a partner) and I'm probably doing double what you should be doing. Impossible to give recommendations without knowing what your equipment limitations in your building are. If they have a decent set of dumbbells, you're off to a good start. If all they have is a Universal machine, it's going to be a lot harder.

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

I have no idea what at least half of those exercises are. Think I'll stick with my strong lifts, 3 compound lifts a session seems to do the job....

DavPul

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

Those are some terrific exercises. I do some of them myself. The difference is that the resistance (read:weights) are too light and the reps are too high. I'm not talking for my "bro" world. I mean in the "sis" world too. And as Jess mentions, you could get the benefits of pretty much everything on that list with 3 simple exercises. Easy to learn, easy to do, quick to be done and get out of the gym. To each their own tho.

LorinaLynn

I have no idea what at least half of those exercises are. Think I'll stick with my strong lifts, 3 compound lifts a session seems to do the job....

Same. I like to keep it simple. Get in, get done, get out.

jesz124

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

Those are some terrific exercises. I do some of them myself. The difference is that the resistance (read:weights) are too light and the reps are too high. I'm not talking for my "bro" world. I mean in the "sis" world too. And as Jess mentions, you could get the benefits of pretty much everything on that list with 3 simple exercises. Easy to learn, easy to do, quick to be done and get out of the gym. To each their own tho.

Ah, managed to get out of the squat rack now then have we? :bigsmile:

astrampe

LOL, neither had I when I first looked at the worksheets - BUT, and for me its a huge thing - I get bored really easy, so having three different routines per week makes it fun and keep me going...

And to the guy with the big arms - the whole idea of CX is that you use whatever weights are heavy for YOU.....
As I said before, a squat with 100lbs is nothing for some, and huge for me.... And I don't think failing at the sixth rep is doing too many reps....(But then again, I don't know all that much - I just love doing it and getting the results....:flowerforyou:

I love weights and what it does to my body - and I have done stronglifts (with dumbells :sad: ) and found it seriously repetitive and boring after three months..... It would be lovely if the traditional crowd would sometimes acknowledge or just accept that there is a world outside barbells and benchpresses.......And that they don't have to go play there if they dont want to....:noway:

MysticRealm

Thanks guys.
I have dumbells, a bar but the bar just slides on this rack thing and can't come off, some benches, one stepper thing, and something like this

jbiliske

I have also thought of doing new rules for lifting but that seems to get up to 90 mins 5 days a week or something.

New Rules of Lifting emphasizes that you ONLY workout 3x per week because your body needs the recovery time. I (admittedly) am only 4 weeks into the program but typically my workouts last about half an hour each day. For the first 6 or 8 weeks, there are only 5 different exercises per day. It's a great introductory program for someone like me who hasn't lifted in quite a few years and needs to be reminded of the proper techniques.

In terms of not having the proper equipment: I have been working through the program from home, so I'm limited to dumbbells and a (sort of pitiful) EZ curl bar. The author gives many home-alternatives to his exercises so that you can adapt to a limited equipment set.

I really recommend this; my hubby just measured me today and I've lost 4.5cm off my waist! Yay for me!

Jen

Cathleenr

Thanks guys.
I have dumbells, a bar but the bar just slides on this rack thing and can't come off, some benches, one stepper thing, and something like this

[/quote


ah. yu have a smith rack and that there is a cable rack.
the smith will get you squats, upright rows, seated overhead presses and deadlifts and the cables will do a variety of other exercises. they are better than just having a couple isolated machines or a few DB's.
You can certainly work up to weight on these two, but when you transfer over to free weights from the smith to do your squats and deads, your initial sets will be at lower weights due to the loss of the the resistance compensation.

missemily1124

I made my own little strength training plan. 3 sets of 12 reps. Lunges with weights, squats with weights, sit ups, push ups, bicep curls, tricep curls.

It takes me about 20 minutes. I plan on increasing my weight (right now I lift 10 pounds) and my sets soon. I can already feel the difference. 30 minutes is plenty of time to do a great strength training routine!

All the best.

jenhelle

New rules of Lifting for Women is a great beginning program. I would start there. Don't use the smith machin for squats. It is not the natural position fo your body. You will learn them wrong. Just my opinion.

DavPul

LOL, neither had I when I first looked at the worksheets - BUT, and for me its a huge thing - I get bored really easy, so having three different routines per week makes it fun and keep me going...

And to the guy with the big arms - the whole idea of CX is that you use whatever weights are heavy for YOU.....
As I said before, a squat with 100lbs is nothing for some, and huge for me.... And I don't think failing at the sixth rep is doing too many reps....(But then again, I don't know all that much - I just love doing it and getting the results....:flowerforyou:

I love weights and what it does to my body - and I have done stronglifts (with dumbells :sad: ) and found it seriously repetitive and boring after three months..... It would be lovely if the traditional crowd would sometimes acknowledge or just accept that there is a world outside barbells and benchpresses.......And that they don't have to go play there if they dont want to....:noway:

This interesting. I will concede that perhaps I don't know enough about Chalean Extreme to judge it fairly. What I've seen of it sure looks like cardio, but what you're describing does not. Either way, congrats on your progress. You deserve to be proud of your work.

And like you, I find SL and SS to be boring, but they are solid foundations for a person new to lifting. Not as much to learn and a complete body workout in just 3 exercises are huge positives for SS/SL. Plus those exercise build infinitely more strength than the laundry list.

Jtorres326

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

Those are some terrific exercises. I do some of them myself. The difference is that the resistance (read:weights) are too light and the reps are too high. I'm not talking for my "bro" world. I mean in the "sis" world too. And as Jess mentions, you could get the benefits of pretty much everything on that list with 3 simple exercises. Easy to learn, easy to do, quick to be done and get out of the gym. To each their own tho.

I'm currently doing Chalean, and you must have really never done this program. I'm currently in the "push" phase and the whole point of the push phase is to LIFT HEAVY so that you fail at 6-8 reps. The other phases have you fail at 10-12 reps. The whole motto of the series is "lift heavy or go home". I have to use the select techs to get heavier resistance than the light dumbbells I previously owned. Chalean extreme IS strength training.

MysticRealm

Thanks guys! I will look into all the suggestions!

DavPul

I'm currently doing Chalean, and you must have really never done this program. I'm currently in the "push" phase and the whole point of the push phase is to LIFT HEAVY so that you fail at 6-8 reps. The other phases have you fail at 10-12 reps. The whole motto of the series is "lift heavy or go home". I have to use the select techs to get heavier resistance than the light dumbbells I previously owned. Chalean extreme IS strength training.

I stand corrected. My bad

rovernio

i would turn it into 45 minutes 4 times a week

wackyfunster

5x5 is overkill IMO... a beginner benefits from that much volume vs. e.g. 3x5+1x5 deadlifts under two conditions:
1) You have never lifted before in your life and are eating a large surplus (in which case you'll get some minor benefits for 6-8 weeks)
2) You are on steroids

If you are eating at a caloric deficit, you need even less volume than even 3x5 (which is great for beginners on a surplus). For a simple but very effective ~45 minute beginner routine, try:
Simple reverse pyramid routine, 3x/week, ~45 mins per workout
Warm-up (1-3 sets, barx5 reps, 50% working weightx5 reps, 75% working weightx2-3 reps), no need to rest between sets
3 working sets
set 1: max weight, 6-8 reps
set 2: take 10-15% of the weight off, 8-10 reps
set 3: take 10-15% of the weight off, 10-12 reps
Day 1: Deadlift, Bench Press
Day 2: Military Press, Chin-up
Day 3: Squat, Dip

MysticRealm

Thanks guys! If the gym is fairly empty this morning I might attempt to do a bit of weights!