Does anyone have strength training advice for a newbie?

Gotohealth
Gotohealth Posts: 59 Member
in Fitness and Exercise
Hi, I'm a 33-year-old woman who is at least 20 lbs. overweight right now. I just started casually looking into the importance of strength training while losing weight in order to prevent the loss of lean muscle. Any advice on strength training for someone like me who hasn't done anything like that? Would Pilates fit the bill, or would you suggest lifting weights? I appreciate any feedback. Thanks!

Replies

  • acbabbitt
    acbabbitt Posts: 50
    I am certainly not an expert.

    That said, I do enjoy the book "new rules of lifting for women" and the workout on gymjunkies.com (both the regular and the no-equipment workouts.

    Others with far more experience than I will come along with great advice :)
  • acogg
    acogg Posts: 1,870 Member
    Eat at least 100 grams of protein per day. Protein is muscle food. Build slowly, like in months or years. Do it every day. Don't work one muscle group more than twice a week, but work that muscle group heavily on the day it is on. If you decide to lift weights, keep the weight heavy enough that you can't do the repition more than 12 times. Learn body squats with deadlifts. Awesome feeling! That is all I know right now, because I am still learning! Good luck!:flowerforyou:
  • LeanPocket
    LeanPocket Posts: 1
    If you enjoy Pilates, go for it (great for building abdominal strength). I would also suggest doing some resistance exercise. Starting off with the machines would be my recommendation. Once you get accustomed to the machines and their movements, you can slowly move up in weight. You'll then be ready to move on to free weights (dumbbells and barbells) if you want. Most gyms have a circuit training area where all the machines you need for a full body workout will be right next to each other. Just go in one day and do a full body workout where you start with exercises for your large muscle groups (legs, back) first and then move on to smaller muscles in the end (biceps, triceps, etc.). Some important things to remember: always warm up, focus on form, and do your static stretching at the end.
  • Gotohealth
    Gotohealth Posts: 59 Member
    Thank you all for the feedback. I truly appreciate it. Acbabbitt, that's a great website, and I will check into the book recommendation too. Lean Pocket, I think I am going to check out the machines at the Y. Acogg, thank you for your input too! I will start eating more protein. Thank you again, everyone, for your advice. ~Jenny

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