weight training... let me know what you think...

AimersBee
AimersBee Posts: 775 Member
in Fitness and Exercise
i'm a beginner with weight training.

if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)

what would you say?

Upper body moves for weight training
1.
2.
3.

Lower body moves for weight training
1.
2.
3.


edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...

thanks! :)
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Replies

  • dzarello
    dzarello Posts: 119 Member
    i'm a beginner with weight training.

    if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)

    what would you say?

    Upper body moves for weight training
    1.
    2.
    3.

    Lower body moves for weight training
    1.
    2.
    3.


    edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...

    thank! :)

    1. Squat
    2. Deadlift
    3. Bench
    4. Overhead Press
    5. Squat

    Those would be the best compound moves you could do in my opinion.
  • hazymary
    hazymary Posts: 190 Member
    Upper body moves for weight training
    1. upright rows
    2. bench press
    3. overhead press

    Lower body moves for weight training
    1. Squats
    2. lunges
    3. leg press

    and of course dead lifts I think they work it all
  • flong1975
    flong1975 Posts: 56
    i'm a beginner with weight training.

    if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)

    what would you say?

    Upper body moves for weight training
    1.
    2.
    3.

    Lower body moves for weight training
    1.
    2.
    3.


    edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...

    thank! :)

    1. Squat
    2. Deadlift
    3. Bench
    4. Overhead Press
    5. Squat

    Those would be the best compound moves you could do in my opinion.


    TOTALLY AGREE!!
  • mmapags
    mmapags Posts: 8,934 Member
    i'm a beginner with weight training.

    if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)

    what would you say?

    Upper body moves for weight training
    1.
    2.
    3.

    Lower body moves for weight training
    1.
    2.
    3.


    edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...

    thank! :)

    1. Squat
    2. Deadlift
    3. Bench
    4. Overhead Press
    5. Squat

    Those would be the best compound moves you could do in my opinion.

    Squat is on here twice. I'd add pendaly or bent over barbell rows.
  • ubermensch13
    ubermensch13 Posts: 824 Member
    Day 1:
    1. Squats
    2. Bench Press
    3. Barbell Bentover row

    Day 2:
    1. Deadlifts
    2. Pull Ups
    3. Shoulder Press

    You can throw in sit ups on one day and bicep curls/triceps extensions on the other if you want as well.
  • wellbert
    wellbert Posts: 3,924 Member
    i'm a beginner with weight training.

    if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)

    what would you say?

    Upper body moves for weight training
    1.
    2.
    3.

    Lower body moves for weight training
    1.
    2.
    3.


    edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...

    thank! :)

    1. Squat
    2. Deadlift
    3. Bench
    4. Overhead Press
    5. Squat

    Those would be the best compound moves you could do in my opinion.

    This. I'd throw in pull ups, chin ups and dips eventually.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    i'm a beginner with weight training.

    if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)

    what would you say?

    Upper body moves for weight training
    1.
    2.
    3.

    Lower body moves for weight training
    1.
    2.
    3.


    edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...

    thank! :)

    1. Squat
    2. Deadlift
    3. Bench
    4. Overhead Press
    5. Squat

    Those would be the best compound moves you could do in my opinion.

    These are good. I also like pull-ups and dips. Maybe because they are easier and simpler, since they are just body weight. (I admit it, I am a wimp.) I also like leg curls, for your hamstrings. I think it makes your legs look more balanced, and the best sprinters tend to have strong hamstrings. Plus, I recently had surgery for a torn ACL and leg curls are one of the exercises the rehab experts strongly recommend, because strong hamstrings really protect the ACL.
    That said, squats also build the hamstrings, if you go low enough. They engage at about the point where your butt drops below your knee.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    How about

    Quad dominant leg (squat variant)
    Hamstring dominant leg (deadlift variant)
    Horizontal push (push ups, bench press, etc)
    Horizontal Pull (row variant)
    Vertical Push (overhead press variant)
    Vertical Pull (pull up variant)
  • neverstray
    neverstray Posts: 3,845 Member
    OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I prefer splitting it up as push/pull/legs. If you'll grant me that modification:

    PUSH
    1 Overhead Press
    2 Dip
    3 Bench Press

    PULL
    1 Deadlift
    2 Chinup
    3 Row

    LEGS
    1 Squat
    2 Squat
    3 Squat
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    How about

    Quad dominant leg (squat variant)
    Hamstring dominant leg (deadlift variant)
    Horizontal push (push ups, bench press, etc)
    Horizontal Pull (row variant)
    Vertical Push (overhead press variant)
    Vertical Pull (pull up variant)

    ^^This
  • dzarello
    dzarello Posts: 119 Member
    i'm a beginner with weight training.

    if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)

    what would you say?

    Upper body moves for weight training
    1.
    2.
    3.

    Lower body moves for weight training
    1.
    2.
    3.


    edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...

    thank! :)

    1. Squat
    2. Deadlift
    3. Bench
    4. Overhead Press
    5. Squat

    Those would be the best compound moves you could do in my opinion.

    Squat is on here twice. I'd add pendaly or bent over barbell rows.

    Squats are on the list twice. Squats are considered the "KING of ALL EXERCISES".
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.

    Having a weak posterior chain compared to the rest of your body sounds far more dangerous to me.
  • ubermensch13
    ubermensch13 Posts: 824 Member
    I think the consensus here is something like this:

    1. Squats
    2. Some sort of Bench press
    3. Some sort of overhead press
    4. Lunges or Deadlifts(I think deadlifts engage the core more)
    5. Pullups
    6. Some sort of Row.
    7. Dips/extentions/curls.

    I'd choose 5 or 6, split them up, and do them 3x a week at a heavy weight.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.

    Having a weak posterior chain compared to the rest of your body sounds far more dangerous to me.

    Could not agree more.
  • dzarello
    dzarello Posts: 119 Member
    OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.

    Have you done any sort of squatting before? You don't have to overload a barbell and attempt to squat it. You can start light. Asking for a spotter is always a good idea. To get comfortable with squatting, try bodyweight squats first and work up. Don't be afraid of Squats, they are your "Best Friend".
    There are no replacements for Deadlift. Again, don't be afraid of it. They will do wonders for your overall fitness.
  • wellbert
    wellbert Posts: 3,924 Member
    OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.

    I have a bulging disc and can squat/deadlift without pain, so long as I carefully progress and monitor form. =)
  • beduffbrickie
    beduffbrickie Posts: 642 Member
    Upper body moves for weight training
    1.squat
    2.squat
    3.squat

    Lower body moves for weight training
    1.squat
    2.squat
    3. squat


    then squat some more:tongue:
  • AimersBee
    AimersBee Posts: 775 Member
    i see lots of pullups.. I WOULDN'T BE ABLE TO DO A PULLUP FOR THE LIFE OF ME.. is there a variation of a pullup i could do?


    PS. i'm exercising at home (i have dumbbells and a barbell)
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    i see lots of pullups.. I WOULDN'T BE ABLE TO DO A PULLUP FOR THE LIFE OF ME.. is there a variation of a pullup i could do?


    PS. i'm exercising at home (i have dumbbells and a barbell)

    Exercise bands fixed to something above you. Negative pullups. Pullups from a chair. etc
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    i see lots of pullups.. I WOULDN'T BE ABLE TO DO A PULLUP FOR THE LIFE OF ME.. is there a variation of a pullup i could do?


    PS. i'm exercising at home (i have dumbbells and a barbell)

    http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/
  • roro1925
    roro1925 Posts: 120 Member
    Just started this today with 10lb weights....however, I might get lighter weights for a few of the exercises. I loved this and was drenched in sweat by the end. I also run 5 miles every day but may start alternating days with this workout as I want to build muscle and lower bf% now that I've hit my goal weight :)

    http://www.fitnessblender.com/v/exercise-detail/Weight-Training-for-Fat-Loss-33-Minute-Functional-Strength-Training-Workout/ar/
  • dzarello
    dzarello Posts: 119 Member
    Lat Pulldowns
    DB Row--(easier on the lower back)
    Exercise bands are a good idea (rtalencar85 idea)
    negative pullups--another idea

    Ask and you will receive..........most of the time :-)
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    I'd say the best exercises you could do / the main ones you should try out (regardless of upper / lower) are:

    -bench
    -squat
    -deadlift
    -overhead press
    -pull ups/chin ups
    - rows

    Also, these exercises work well for both sexes. There's no reason why men and women need different exercises at all IMO. If you can't do pull ups yet, do assisted pull ups or negatives until you can do them. You'll get there :)
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    i see lots of pullups.. I WOULDN'T BE ABLE TO DO A PULLUP FOR THE LIFE OF ME.. is there a variation of a pullup i could do?


    PS. i'm exercising at home (i have dumbbells and a barbell)

    How do you know? I've been doing negative chin-ups since April. Just got 2 real ones in the last month. Pull-ups are next.
  • Flamenquero
    Flamenquero Posts: 132
    Upper body moves for weight training
    1. Pushups (or bench press)
    2. Pullups (or lat pulldowns)
    3. Clean & Jerk

    Lower body moves for weight training
    1. Squats
    2. Deadlifts
    3. Hamstring Curls
  • belladonna786
    belladonna786 Posts: 1,165 Member
    When you start squatting you wont be using heavy weight until you are A: using proper form and B: have built up the strength to lift it. Omitting squats is not the answer they are AWESOME!!!
  • belladonna786
    belladonna786 Posts: 1,165 Member
    To answer the question and too bad you only want 3

    upper:

    1. Bench press
    2. Single arm rows
    3. Overhead press

    lower:

    1.SQUAT
    2. lunge
    3. bridge


    Also deadlifts are awesome
    I can only work out at home so no machines, not that I would use them anyway free weights are where its at in my opinion
  • lilRicki
    lilRicki Posts: 4,555 Member
    How about

    Quad dominant leg (squat variant)
    Hamstring dominant leg (deadlift variant)
    Horizontal push (push ups, bench press, etc)
    Horizontal Pull (row variant)
    Vertical Push (overhead press variant)
    Vertical Pull (pull up variant)

    ^^This

    agreed, throw in some lunges and you're golden. I also like to do step ups, and my mantra is "this is for my @ss" and i say it every step
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    For what it's worth; my bodyweight routine:

    Push-ups
    Inverted rows
    Pike push-ups
    Chin-ups
    Romanian single-leg deadlifts (for balance and posterior chain)
    Split squats (with a kettlebell held in each hand in the "clean" position as in Clean and Press)
    Plank - for core

    at present, I do 5 x pyramid sets, for example: 5, 6, 7, 6, 5 reps and increasing reps or resistance when i can complete the pyramid figures in good form.

    Like you, I cannot perform a single pull-up or chin-up YET, but I am working negatives in these and my positives are getting stronger.

    I don't expect to gain the high levels of strength achieved through weight lifting, but I do still have plenty of strength to discover just with bodyweight. This serves me well as my main activity is Yoga and I prefer body movements to lifting.

    Just thought to offer an alternative in strength work.

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