My gym workout

morningmud

You should check out www.bodybuilding.com. They have complete workout programs, day by day, even full 12 week programs ... all FREE.

I 2nd that. I did Jamie Eason's LiveFit Trainer (free on the Find A Plan section). It was mostly using free weights and has videos demoing all the moves.

LishieFruit89

I highly recommend "The New Rules of Lifting For Woman" by Lou Schuler. Great lifting program and sound nutritional advice. $18 dollars at Barnes and Noble.

Use stronglifts instead of NROLFW.
I did Stage 1 and it's rather complicated.

I think the ease of Stronglifts will be better for you - it's 5 moves to remember - forever. Whereas NROLFW Stage 1, is 12. And then it changes between stages. Plus Stronglifts is free.

While not suggested, you could start with dumbbells for SL then move up to fixed weight barbells then the oly bar with plates.

Cr01502

Find a standard beginners routine instead of this one. And be prepared to increase the weights you're using as what you have right now is very light. I'm glad that you're about to start strength training. We just need to tighten up the program so you get maximum benefit for your time and effort

Agreed.

No offense but you don't have the knowledge to begin to design your own program yet. Start with something simple like Stronglifts as many have mentioned before, and once you grasp the concepts then you can to begin design your own programs. For now stick with what works.

newcs

Does anyone have a free weight workout for beginners? This is usually the busiest part of the gym with all the guys using the equipment (scary)

When I started going to the gym (5 months ago), I had no idea what I was doing and was intimidated by pretty much everything in there. Here's what I did:

Mon/Wed/Fri - couch to 5K program on the treadmill
Tuesdays/Thursdays - 3 or 4 sets of each exercise, with a minute or so rest in between circuits (so do one set of each, rest, do another set of each, rest). Use the maximum weight you can use and still do all the reps with good form. Aim for 8 reps, when you can do 10, move up in weight. These are all with dumbbells...if you can't hold weight on some stuff (lunges, squats), just do bodyweight for now and work up to it).
One day I would do alternating bicep curls, tricep kickbacks, bent over rows, chest press
The other day I would do alternating shoulder press, squats, lunges, bent arm side raises, calf raises

Now I do mostly bodyweight with a little bit of free weights. I still do circuits.
I do:
Pushups - you can make them easier by doing them on an incline
Hanging knee raises off a pullup bar...they have them on lots of gym equipment - Start trying to get your thighs parallel to the ground, then try to pull your knees to your chest when that gets easy
Inverted rows - work up to this once you can do bent over rows with 25lbs
Goblet squats or dumbbell lunges
Core exercise (russian twists currently).
I still do sets of 8-10 except core exercises which I usually do sets of 20-40.

debrag12

Found a good site for dumbell exercises http://www.dumbbell-exercises.com/workout-routines/index.html or http://www.bodybuilding.com/fun/mraz4.htm I really don't like the idea of using barbells at present.

I'm not trying to make my own routine just find one I feel I can do. .

crystalflame

Everyone saying the OP is lifting light, I'm guessing those weights are in KG since her height's in meters. She's not curling 4lb dumbbells.

OP, you really do need a structured, full-body program. The ones on here that have been suggested are good. Getting a trainer to show you form and develop a workout for you might be a good option too. But whatever you settle on, make sure ALL your muscles get worked and you don't work the same muscles two days in a row. Compound movements will hit multiple muscles at once so you don't have to do an individual exercise for each one - it saves time and gives you a better workout.

MisterDerpington

Do Squats (or Leg Press I guess), Deadlift variation, Bench Press variation, Overhead Press variation, and lat pulldown or chinup/pullups.

PaveGurl

If you're interested in weights, might I reccomend AWorkoutRoutine.com and a pad/ paper?

I use the JefIt app on my phone, but not everyone has a smart phone.

I do a rotating up/ low split three times a week - so this week, I might do arms, back, chest/ legs & glutes/ arms, back, chest; next week I'd do legs & glutes/ arms, back, chest/ legs & glutes. That way, in a 7 day period, I'm hitting each area 2 to 3 times.

I build my progression differently than many - I shoot for 3 sets of 8, and if I can do 8 comfortably, I shoot for 12. If I can do 12, I aim for 15. If I can do 15, I increase my weight so 8 is a challenge.

debrag12

Everyone saying the OP is lifting light, I'm guessing those weights are in KG since her height's in meters. She's not curling 4lb dumbbells.

OP, you really do need a structured, full-body program. The ones on here that have been suggested are good. Getting a trainer to show you form and develop a workout for you might be a good option too. But whatever you settle on, make sure ALL your muscles get worked and you don't work the same muscles two days in a row. Compound movements will hit multiple muscles at once so you don't have to do an individual exercise for each one - it saves time and gives you a better workout.

Yds sorry guys the weights are.kg not lbs

debrag12

So my gym do the following classes:

Freestyles | Tone | Core | LBT | Conditioning | Abs | Spinning | Zumba* | Circuit | Yoga* | Pilates* | Stretching | MMA Fitness*

* = pay

Will any of these classes help me? I am going stretching and LBT this lucnh time.

Maybe even looking at buying a barbell set, what weight is best to get up to 22.5kg or 30kg?

LiftHuff

Maybe even looking at buying a barbell set, what weight is best to get up to 22.5kg or 30kg?

TBH I would save up until you can get an Olympic style barbell set. Here they are usually 300lb sets, so that's something like a 135kg set. At minimum you really want an olympic bar (20.4 kg standard, I believe) and a pair of plates that same weight, because deadlifts. To some extent, learning proper form is going to require that the bar be the thickness of a true oly bar, so I'd just hold off until I could get one of those.

danimalkeys

Maybe even looking at buying a barbell set, what weight is best to get up to 22.5kg or 30kg?

TBH I would save up until you can get an Olympic style barbell set. Here they are usually 300lb sets, so that's something like a 135kg set. At minimum you really want an olympic bar (20.4 kg standard, I believe) and a pair of plates that same weight, because deadlifts. To some extent, learning proper form is going to require that the bar be the thickness of a true oly bar, so I'd just hold off until I could get one of those.

Regardless of what you get- look for it used in the local ads. People buy stuff, don't use it, and then sell it cheap all the time.

debrag12

So went to the gym today and the classes didn't appesr to be on so started on the resistance machine and.noticed a lady who was totally toned, fit etc thought she looked scary lol. Turned out to be a lovely lady. When I was up stairs using the dumbbells she came to replace what she had used and got talking to me. She showed me some exercises to do.

Kettlebell swing
Dead lift
Bicep curl starting with arms by side so the arm twists using more muscles
Shoulder press
Push ups using exercise ball - the only I can do them lol

Sorry for the life of me can't think of the actual names lol

Says anytime I see her I can ask her questions. She did mention freeweights do you have to use barbells though?

Would body pumb/attack/conditioning class be any good to go to?

jimmie65

Looks like a decent set of exercises, though you probably need to add squats.

My wife loves Body Pump but it's really conditioning and endurance, not strength. Give it a try.

debrag12

So I now have a barbell but without weights. The old tenant downstairs through it out so I just took it from outside lol. No room in this flat for a bench but this is a start.

debrag12

Ignore that I actually have the weights 2 x 1.25kg, 4 x 1 kg, 4 x 2.25kg.

When you say how much you are lifting do you say just the one side or the total?

jimmie65

It's a great start. Try looking up deadlifts and front squats on YouTube; you should be able to get an idea on proper form.
(If you can't get the bar up for front squats, there's also Zercher squats)

jlapey

I highly recommend "The New Rules of Lifting For Woman" by Lou Schuler. Great lifting program and sound nutritional advice. $18 dollars at Barnes and Noble.

Use stronglifts instead of NROLFW.
I did Stage 1 and it's rather complicated.

I think the ease of Stronglifts will be better for you - it's 5 moves to remember - forever. Whereas NROLFW Stage 1, is 12. And then it changes between stages. Plus Stronglifts is free.

While not suggested, you could start with dumbbells for SL then move up to fixed weight barbells then the oly bar with plates.

I don't think it's complicated but I hear Stronglifts is good too. I still recommend you read the NROLFW if for no other reason than the nutritional info.

PeachyKeene

Your choice of exercises doesn't make much sense, since you're not hitting all areas. And your weights are very light.

If you want to get a full body workout, consider the StrongLifts program and switch over to free weights. Only 5 exercises, but it works arms, legs, back, chest, core, everything.

I Concur

estrange22

Since you have a barbell, I would go for Stronglifts and then pick a class, any class to have fun and get your heart rate up even more. Although you can make your lifting into cardio by having less rest between sets!

No_Finish_Line

well, pretty much everyone is telling you to do compound lifts.

These exercises are great, but not everyone wants to do them, and i can't do them and the ****ty gym that is so convieniently located on my way home.

Personally, if your goal is to burn fat, i don't think you are very far off the mark. You CAN'T increase body mass in the form of muscle and decrease it in the form of fat. you can only gain or lose bodymass, for the most part.

So heavy, light, what type of lifts isn't all that important, you just need to do some kind of resistance training to attempt to hang onto the muscle you have while you burn fat.

If i were you, i'd just add one or two chest exercises (then your pretty much hitting everything alittle except for shoulders and calves directly) and since your already taking a higher rep approach maybe even consider doing the sets as a circuit to maximize calorie burn.

then take all the energy you have from making the perfect exercise plan and put it into propper nutrition, because if you ask me its like 20% what you do and 80% what you eat

debrag12

well, pretty much everyone is telling you to do compound lifts.

These exercises are great, but not everyone wants to do them, and i can't do them and the ****ty gym that is so convieniently located on my way home.

Personally, if your goal is to burn fat, i don't think you are very far off the mark. You CAN'T increase body mass in the form of muscle and decrease it in the form of fat. you can only gain or lose bodymass, for the most part.

So heavy, light, what type of lifts isn't all that important, you just need to do some kind of resistance training to attempt to hang onto the muscle you have while you burn fat.

If i were you, i'd just add one or two chest exercises (then your pretty much hitting everything alittle except for shoulders and calves directly) and since your already taking a higher rep approach maybe even consider doing the sets as a circuit to maximize calorie burn.

then take all the energy you have from making the perfect exercise plan and put it into propper nutrition, because if you ask me its like 20% what you do and 80% what you eat

yeah the lady today said the best way is to do a circuit. Currently I'm thinking barbell + upright bike at home and dumbbell+ resistance + cardio at gym. Gym 2-3 times a week, home on off days.

debrag12

I've looked at stronglift 5x5 workout A I have no way of doing the inverted rows (bench press I can do floor press) and workout b I currently have no way of doing pull-up/chin-up.

Can I do barbell rows instead of inverted rows?

Is SL 5x5:

Workout A - Squat 5x5 | Bench Press 5x5 | Inverted Rows 3x5 | Push-ups 3x5 | Reverse Crunch 3x12
Workout B - Squat 5x5 | Overhead Press 5x5 | Deadlift 1x5 | Pull-ups/Chin-ups 3x5 | Prone Bridges 3x30se

or this - http://stronglifts.com/stronglifts-advanced-strength-muscle-building-training-program/

Is it a continuous thing or a 12 week thing etc?

notthatthis

I've looked at stronglift 5x5 workout A I have no way of doing the inverted rows (bench press I can do floor press) and workout b I currently have no way of doing pull-up/chin-up.

Can I do barbell rows instead of inverted rows?

Is SL 5x5:

Workout A - Squat 5x5 | Bench Press 5x5 | Inverted Rows 3x5 | Push-ups 3x5 | Reverse Crunch 3x12
Workout B - Squat 5x5 | Overhead Press 5x5 | Deadlift 1x5 | Pull-ups/Chin-ups 3x5 | Prone Bridges 3x30se

or this - http://stronglifts.com/stronglifts-advanced-strength-muscle-building-training-program/

Is it a continuous thing or a 12 week thing etc?

I thought you were an idiot and now you have gone out of your way to prove it. trolling wastes about nothing of my time, it must be hard to actually think of nonsense to respond to very lateral thinking. Or you are that stupid, therefore go to Jillian Michaels. feeeck orffff with you unsound rhetoric and I pity DAS FOO who actually thinks you are wanting help/ feck ooooooooooffff deerrrrtbag

debrag12

I've looked at stronglift 5x5 workout A I have no way of doing the inverted rows (bench press I can do floor press) and workout b I currently have no way of doing pull-up/chin-up.

Can I do barbell rows instead of inverted rows?

Is SL 5x5:

Workout A - Squat 5x5 | Bench Press 5x5 | Inverted Rows 3x5 | Push-ups 3x5 | Reverse Crunch 3x12
Workout B - Squat 5x5 | Overhead Press 5x5 | Deadlift 1x5 | Pull-ups/Chin-ups 3x5 | Prone Bridges 3x30se

or this - http://stronglifts.com/stronglifts-advanced-strength-muscle-building-training-program/

Is it a continuous thing or a 12 week thing etc?

I thought you were an idiot and now you have gone out of your way to prove it. trolling wastes about nothing of my time, it must be hard to actually think of nonsense to respond to very lateral thinking. Or you are that stupid, therefore go to Jillian Michaels. feeeck orffff with you unsound rhetoric and I pity DAS FOO who actually thinks you are wanting help/ feck ooooooooooffff deerrrrtbag

Clearly I am that stupid then! I have seen programmes without the chin ups, reverse crunches etc i.e the second link and wondered if I needed to add these or not.

For anyone who actually cares (prob no-one) i have down loaded the SL 5x5 spreadsheet and will be starting when I get back from my trip next week. Thanks again, maybe I won't post in here again.

geebusuk

You can get quite cheap pull up bars that go in door frames by friction - this would work for both your inverted row and pull up.

I believe with SL you can basically do it until you start to plateau - then drop it back and carry on again if you want.
I forget whether it was this or SS, but think it recommended that only if plateau three times maybe, that you should mix things up.

debrag12

You can get quite cheap pull up bars that go in door frames by friction - this would work for both your inverted row and pull up.

I believe with SL you can basically do it until you start to plateau - then drop it back and carry on again if you want.
I forget whether it was this or SS, but think it recommended that only if plateau three times maybe, that you should mix things up.

Thanks

I have been reading up on that on the spreadsheet. The weights at you progress look scary lol. Don't know if I'll go as high as they suggest (13 lbs) Do I really need go up as far as 150 lbs + I'm only in it for the strength/toning side (another stupid question no doubt)

jimmie65

Clearly I am that stupid then! I have seen programmes without the chin ups, reverse crunches etc i.e the second link and wondered if I needed to add these or not.

For anyone who actually cares (prob no-one) i have down loaded the SL 5x5 spreadsheet and will be starting when I get back from my trip next week. Thanks again, maybe I won't post in here again.

Some people here just need to be ignored. Don't let him scare you off.

You can definitely start without chin-ups.

geebusuk

For these moves, 150lb really isn't a lot.
Ok, I'm a reasonably framed bloke, but I've been doing similar for two months and I'm on a 240lb squat. I started on 132lb ,which was a little below what I could do.

This is the only video I could find of someone doing a 150lb squat:
https://www.youtube.com/watch?v=Dg1V3L9aX2s
Note, not exactly 'muscular'.

Here's someone trying (and just failing) a 150lb deadlift.
https://www.youtube.com/watch?v=0SCgqbjaigw

Oh and did find another- note she's doing a few more than 5!
https://www.youtube.com/watch?v=8wxsq7RVe0Q

These moves should burn more calories as well as helping to give the 'tone' you want and a good base fitness and figure.

debrag12

thanks