Weight training questions!

Juliawiatr

Hi everyone!

Since I've started my weight loss journey, I've dropped almost 40lbs mostly by changing my diet/watching what I eat and by doing a little bit of cardio (mostly running, some elliptical). I just booked a flight to Hawaii for August of next year to see my best friend get married so, I have more of an incentive to get to my goal.

I'd like to begin incorporating weight training into my routine, but I have some questions as to what routine I should follow. My main question is, How long should I train a day?

I know it's different for everyone, but I'm curious as to what works for you. What routines do you follow? How many days/week do you train? Do you alternate days for arms/legs? How much weight and how many reps/sets?
And then, what are your favorite exercises? Do you prefer free weights or those machines?

I don't want to start training and then find out that I should be spending more time at the gym to see results.

Thanks so much in advance, guys!

lacurandera1

I've made my own routine...I think Stronglifts and NROLW that you'll hear a ton of people talking about on here are frightfully short sighted. But who am I to say? They've worked for lots of people. I don't alternate, I get it all in in the same day. Some, lots, maybe most, do alternate. I think it comes down to what works for you.

Weight, reps, sets are going to come down to you, too. I can tell you I dead lift 100 pounds and squat 130 but that doesn't help you much. I used machines for some leg work that i can't do at home, but for the most part, free weights are your friend, and are going to give you the best results. Compound weight exercises like squats and lunges are going to be your body transformers. make sure you include them in whatever you end up doing.

ninerbuff

Hire a trainer. Getting info is good, but execution of exercises is usually bad for newbies. A trainer will help ensure you're doing them correctly so that you don't injure yourself and that you're benefiting from them.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ironanimal

Stronglifts is the best programme for beginners IMO. Very simple format, about 45 mins in the gym each session. What are your main goals? Get stronger? Reduce bodyfat? Increase muscle size?

I personally train 4 days a week; Monday - Legs, Tuesday - Chest and Triceps, Thursday - Back, Friday - Shoulders and Biceps. How much weight I use is irrelevant for you, but the main exercises are always compound exercises and usually worked on 3 sets of 5. Isolation exercises come after the compound exercises for the day and are usually in 3 sets of 8-10.

Typically I'm in the gym about 45mins - 1 hour.

Favourite exercises? Squats, Deadlifts, Clean and Jerk, Overhead Press, Bench Press.

As ninerbuff says, if it's all new to you - get someone to show you how to do the exercises safely.