Need some help with strength training

cait0902
cait0902 Posts: 127 Member
edited December 2024 in Fitness and Exercise
Female
Age - 24
Current weight - 170lbs
Height - 5'7
BMR - 1554
BMI - 26.6 (over weight)
BF% - 38

I know NOTHING about strength training. Currently I am doing Jillian Michaels 30 Day Shred 5 days a week, resting on Wed and Sun. What moves should I be doing for strength training? How often? I've heard you should rotate...one day do this, next day do that...

I workout at home, no machines or anything except for a set of 2lb and 5lb weights.

What do you suggest? What is your strength training schedule??
It would be nice to have personal trainer give me schdeule of what to do, but I've got two kids and SAHM so I've got a tight budget...

Thanks for your help!!!
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Replies

  • BeingAwesome247
    BeingAwesome247 Posts: 1,171 Member
    http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html

    This is meant for the gym though....however I modified some of the exercises for at home use
  • makenziewhicker
    makenziewhicker Posts: 29 Member
    I would first choose a rest day. Once I decided my rest day I decided to choose a body part that I want to improve the most, for me I want firmer glutes and tighter legs. I train legs 2 times a week I train them on Sundays and Thursdays. My off day is Wednesday.
    Sunday- Legs
    Monday- Back
    Tuesday- Biceps and triceps
    Wednesday- Off
    Thursday- Legs
    Friday- Shoulder
    Saturaday- Chest/Full body

    Key to legs is squats and deadlifts. Back is rows and pull downs. Arms are curls and pull downs. Shoulders are extensions and chest is press.

    A trainer is good for a couple sessions because you get to know what kind of exercises you can do with different workouts. They will start you off slow, get your stabilizer muscles going and then from there it's all on you. I think a trainer is only necessary for the first few times. From that point on if you're lacking motivation, find a gym buddy.
  • cait0902
    cait0902 Posts: 127 Member
    Thanks! Anyone else?
  • cait0902
    cait0902 Posts: 127 Member
    bump
  • postrockandcats
    postrockandcats Posts: 1,145 Member
    When I can't get to the gym, I use resistance bands. They're cheap, compact and travel well if that's an issue. It's fun getting creative with the exercises, too :)

    http://www.fitnessmagazine.com/workout/equipment/resistance-band-exercises/

    My at-the-gym workout is 30 min of cardio and 45 min of strength training. The strength training is 3 sets of 10 reps each (10 reps, rest for a minute and repeat) on each machine set at a weight where I can complete all the reps but I couldn't do any more after the last.
  • postrockandcats
    postrockandcats Posts: 1,145 Member
    PS- with the bands, you can get creative and use them during cardio for a high-intensity workout.
  • bizorra
    bizorra Posts: 151 Member
    I just wanted to say hi! Our stats are similar and I'm also starting out with strength training. At the moment I'm doing pushups (hundredpushups.com) and I've been playing around with other body-weight resistance exercise and resistance bands.

    One book that was recommended to me was You are you Own Gym by Mark Lauren. I haven't bought it, but he has a website and app that I'm in the process of checking out.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Bodyweight exercises- Squats, Lunges, Pushups, Chin Ups, Dips- You can get a really good full body workout using bodyweight exercises. You can google tons of different ones.

    2-lb and 5-lb weights aren't going to do much for your strength, assuming you can already lift a gallon of milk.
  • cait0902
    cait0902 Posts: 127 Member
    Thanks everyone! Lots of great information here, but I was hoping for something more like an actual routine that you do. I know some of the different exercises that are there...push ups, sit ups, squats, etc. But I was looking for more information (again, maybe a sample routine) about what moves go good together and how often you should do them. I want to make sure that I am doing this right so I don't give up. So what moves are completed together on what days? How many days per week are you doing the strength training? And I'm assuming that you just do the moves until you can't possible do one more..
  • jppd47
    jppd47 Posts: 737 Member
    Look into Stronglifts 5x5 Free website (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/) has a simple routine where you add weight after each workout it you completed the weights

    Start with just the bar or small plates. and practice form Done three days a week with a rest day in-between Mon Wed Fri
    Do workout A on Mon, the B on Wed, then A on Fri, next Mon do B, the Wed to A, Fri do B, etc.

    Workout A Workout B
    Squat 5x5 Squat 5x5
    Bench Press 5x5 Overhead Press 5x5
    Barbell Rows 5x5 Deadlift 1x5

    Look into getting the books:
    Starting strength
    and/or
    New rules of lifting for women

    Not having the equipment will be a problem...... Either way look into the book New rules of lifting for women it had idea for routines and what not, will give you ideas even if you don't have all the stuff you need
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    I workout at home, no machines or anything except for a set of 2lb and 5lb weights.

    Guess nobody reads the op.............

    TBH honest you will struggle to do any strength training with no equipment, if you are serious about it join a gym.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Here you go- I copied out the workout from "You are your Own Gym" for the Weeks 1 and 2 workouts. Its a great book especially for someone with the limitations you have (no gym, don't want to spend on equipment).
    YouAreYourOwnGymWeeks1-2.jpg

    I'm pretty sure you could get YouTube videos demonstrating the various exercises if you don't want to get the book right away.

    ETA: Right click the image and choose "View Image" to see the whole thing.
  • kdiamond
    kdiamond Posts: 3,329 Member
    I workout at home, no machines or anything except for a set of 2lb and 5lb weights.

    Guess nobody reads the op.............

    TBH honest you will struggle to do any strength training with no equipment, if you are serious about it join a gym.

    I agree. You can't do any muscle building with 2 and 5 pound weights or body weight exercises. You need to join a gym if you don't have the necessary equipment and you're serious about getting into a weight training program.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Bodyweight exercises- Squats, Lunges, Pushups, Chin Ups, Dips- You can get a really good full body workout using bodyweight exercises. You can google tons of different ones.

    2-lb and 5-lb weights aren't going to do much for your strength, assuming you can already lift a gallon of milk.

    ^^this - a pull up bar will be a good investment.

    Also, with your stats, I highly doubt you have that high of a BF%. How did you test it?
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I workout at home, no machines or anything except for a set of 2lb and 5lb weights.

    Guess nobody reads the op.............

    TBH honest you will struggle to do any strength training with no equipment, if you are serious about it join a gym.

    I agree. You can't do any muscle building with 2 and 5 pound weights or body weight exercises. You need to join a gym if you don't have the necessary equipment and you're serious about getting into a weight training program.

    This just isn't true. A beginner especially can build a lot of strength with bodyweight exercises. If it were that easy, everyone would be able to do chin ups and pushups without training. Fact is, they can't- and bodyweight exercises can get you there. Eventually you'll max out, but when you're fist starting you can definitely strength train without equipment.
  • Hlnmom
    Hlnmom Posts: 1
    push ups. They are free & require no equiptment. Great for core strength. And then google plank to get a good form for those. Honestly, those two moves alone and you will FEEL stronger. Good luck, my friend!
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Well you could build SOME muscle with bodyweight exercises if you eventually weight them;) IE weighted vest or backpack and the belt that holds plates.
  • cait0902
    cait0902 Posts: 127 Member
    Bodyweight exercises- Squats, Lunges, Pushups, Chin Ups, Dips- You can get a really good full body workout using bodyweight exercises. You can google tons of different ones.

    2-lb and 5-lb weights aren't going to do much for your strength, assuming you can already lift a gallon of milk.

    ^^this - a pull up bar will be a good investment.

    Also, with your stats, I highly doubt you have that high of a BF%. How did you test it?

    Went to some website (I'll have to see if I can find it again) measured my neck, waist, and hips and then it calculated it....is there a better way?? I'm really very new at all of this...eating healthy, exercising, strength training, etc
  • cait0902
    cait0902 Posts: 127 Member
    bump
  • SavageRabidBeast
    SavageRabidBeast Posts: 481 Member
    As for myself I do as follows:

    Day 1: Chest, Back, and Abs
    Day 2: Shoulders and Legs
    Day 3: Arms and Abs
    Day 4: Rest

    I just repeat that routine changing up the exercises each week. You don't wanna do the exact same exercises every time. You need to have some variance. Hope this helps. Feel free to ask if you have any other questions. Best of luck :)
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Try the various calculators on this website for your BF%:
    http://www.fat2fitradio.com/tools/

    I'm with Sarauk2sf - 38% sounds way too high at your height and weight.
    The best methods for BF% calculation are getting it professionally tested using hydrostatic displacement/Bod Pod, or a DEXA scan. Next best is using calipers by an experienced qualified person, circumference methods can probably get you +/-~4% accuracy, unless you are very fit or very overweight. Least accurate is bioelectrical impedence.
  • niftyafterfifty
    niftyafterfifty Posts: 338 Member
    I started lifting last week; I've been using the exercises from this website. I don't do the ones which require the weight bench, because I don't have one. You will need to buy heavier weights as your muscles get accustomed to the ones you're using. The only way to advance is use a heavier weight.

    http://health.howstuffworks.com/wellness/diet-fitness/information/weight-lifting-for-women.htm
  • petiteLady89
    petiteLady89 Posts: 198 Member
    I LOVE Jari Love. She has awesome strength training DVDs. My favorite is the Extremely Ripped. But she has others that are very good. She does compound moves and high reps with lower weights. I normally use 5-8lbs.
  • morgan_mfit
    morgan_mfit Posts: 58 Member
    Hi! I have very similar stats and I have been strength training for about 3 weeks now. I have done JM's videos (30DS and Ripped in 30) and saw results but never got through all 30 days, it was just too repetitive I think.

    Do you have an iThing? Like an iPhone or iPad? There are some great apps out there for strength training. I have been using the Nike Training Club app which has like 100+ workouts just for strength (and it's FREE). The equipment you need is some dumbbells (I currently only have 5 lbs so that's what I have been using and I am seeing more muscles so THEY WORK) and a medicine ball.

    Otherwise I would check out the womens health magazine website, they have lots of strength workouts that you can do at home and are free to view, print, etc.

    Hope this helps!
  • JosieRawr
    JosieRawr Posts: 788 Member
    I workout at home, no machines or anything except for a set of 2lb and 5lb weights.

    Guess nobody reads the op.............

    TBH honest you will struggle to do any strength training with no equipment, if you are serious about it join a gym.

    I agree. You can't do any muscle building with 2 and 5 pound weights or body weight exercises. You need to join a gym if you don't have the necessary equipment and you're serious about getting into a weight training program.

    This just isn't true. A beginner especially can build a lot of strength with bodyweight exercises. If it were that easy, everyone would be able to do chin ups and pushups without training. Fact is, they can't- and bodyweight exercises can get you there. Eventually you'll max out, but when you're fist starting you can definitely strength train without equipment.
    Agreed. and thanks for the page from you are your own gym :)
  • cait0902
    cait0902 Posts: 127 Member
    Try the various calculators on this website for your BF%:
    http://www.fat2fitradio.com/tools/

    I'm with Sarauk2sf - 38% sounds way too high at your height and weight.
    The best methods for BF% calculation are getting it professionally tested using hydrostatic displacement/Bod Pod, or a DEXA scan. Next best is using calipers by an experienced qualified person, circumference methods can probably get you +/-~4% accuracy, unless you are very fit or very overweight. Least accurate is bioelectrical impedence.

    This calculator says my bf% is 26.9
  • Alonnea
    Alonnea Posts: 70 Member
    I just started New Rules of Lifting for Women and so far love it. I do go to the gym so use the weights there but they do give you at home options for a lot of the exercises. Also some suggestions on items you can invest in if you plan on staying at home to do your strength training.
  • morgan_mfit
    morgan_mfit Posts: 58 Member
    http://www.womenshealthmag.com/fitness/workouts <---link to womens health mag workouts
  • JosieRawr
    JosieRawr Posts: 788 Member
    Try the various calculators on this website for your BF%:
    http://www.fat2fitradio.com/tools/

    I'm with Sarauk2sf - 38% sounds way too high at your height and weight.
    The best methods for BF% calculation are getting it professionally tested using hydrostatic displacement/Bod Pod, or a DEXA scan. Next best is using calipers by an experienced qualified person, circumference methods can probably get you +/-~4% accuracy, unless you are very fit or very overweight. Least accurate is bioelectrical impedence.

    This calculator says my bf% is 26.9
    there are three different calculators on that link I got 20.8, 26.4, and 27.4 so personally I wouldn't worry about it too much, I go on measurements n as long as I'm improving, I don't worry about it ;) good luck chick
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Changing your exercise selection from week to week is a good way to make it difficult to impossible to track your progress. Vary what you are doing by adding weight and\or reps as frequently as possible. A beginner on a proper 3 day per week full body routine should be able to add weight every workout (yes, every workout) If you are eating a deficit you will eventually stall though.
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