Need Help Starting a Strength Training Routine
lisamarie2181
Posts: 560 Member
Hi All -
I was looking through the boards and couldn't exactly find a topic on this so I thought I would ask!
I am looking to start strength training, I do cardio 5 to 7 days a week, but have yet to really get down a routine with the weights.
Can anyone help me get a schedule in place, give me advice on what works for you? :flowerforyou:
I was told never work the same muscle everyday except the abs, but do you incorporate back and biceps with triceps and chest, or should you do them separate days? Or do upper body one day/lower the next?
How many days do you do strength training per week?
How many sets of each exercise?
How many different exercises should you do per muscle group?
Should you lift heavy and less reps or lighter and more reps?
Please help! My skin is starting to get the deflated look from losing the fat, and it seems like quite a few people say strength training has helped alot, want to make sure I am doing all I can to get max results!
Thank you!
I was looking through the boards and couldn't exactly find a topic on this so I thought I would ask!
I am looking to start strength training, I do cardio 5 to 7 days a week, but have yet to really get down a routine with the weights.
Can anyone help me get a schedule in place, give me advice on what works for you? :flowerforyou:
I was told never work the same muscle everyday except the abs, but do you incorporate back and biceps with triceps and chest, or should you do them separate days? Or do upper body one day/lower the next?
How many days do you do strength training per week?
How many sets of each exercise?
How many different exercises should you do per muscle group?
Should you lift heavy and less reps or lighter and more reps?
Please help! My skin is starting to get the deflated look from losing the fat, and it seems like quite a few people say strength training has helped alot, want to make sure I am doing all I can to get max results!
Thank you!
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Replies
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Google is your friend on this...
Do you have a bunch of free weights ( dumb bells ) What type of equipment do you have ?
I wouldn't even work abs every day .. ( I usually do a 10 or so minutes ab workout every twice a week usually on a "cardio" day )
I am not some beach body coach but p90x does a good job of getting you into a weight training routine, I have done p90x twice and lost a lot of fat and gained good muscle.. However there are tons of free "workout programs" put there
like Has Fit ( google it ) and a few others..
Personally what I do is..
Monday Chest and Triceps
Tuesday cardio and abs
Wednesday Back and Biceps
Thursday Cardio and abs
Friday Shoulders and legs ( my hardest workout )
Saturday I do cardio usually in the form of playing a sport or mountain biking
Sunday I take off.0 -
I do strength training four days a week: Saturday and Sunday and Tuesday and Wednesday. Monday and Thursday are Cardio days, Friday is an off day. I alternate lower body, then upper body.
So my week looks like this:
Monday - Cardio
Tuesday - Lower Body & abs
Wednesday - Upper body & abs
Thursday - Cardio
Friday - Off
Saturday - Lower Body & abs
Sunday - Upper Body & abs
Lower body I do one exercise for each major muscle group (quads, glutes, hamstrings, inner thighs, outer thighs, calves, abs)
Upper Body (negative/modified chinups and pull ups, pushups, 2 back, 1 chest, shoulders, triceps, biceps, core, abs)
I tend to lift as heavy as I can, although I already need to increase my weights, but haven't taken the time or money to go get another set of dumbbells.
I tend to do 3 sets of 10, 12, or 15 depending on how I feel.
FYI, even with my strength training, I still have excess skin. I don't think there's any way to get rid of it if you are someone that has lost a LOT of weight, and I've lost almost 150 lbs.0 -
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Thanks for asking this. I've been wanting to start strength training, beyond my arm workouts with hand weights, but didn't really know where to start.0
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Can anyone help me get a schedule in place, give me advice on what works for you?
Hi, friend! The trainer at my gym suggests hitting every muscle group at least once a week, so here's an idea of what I do:
Monday: cardio & core (abs and back)
Tuesday: cardio & arms (biceps, triceps, shoulders, chest)
Wednesday: cardio & legs
Thursday: cardio & core - Note: I do my core 2X because I have a weak back. I'm purely trying to strengthen my back by strengthening my core.
Friday: circuit training that hits all of the muscle groups --> Last Friday, I hit chest, legs, biceps, shoulders, abs, and triceps in a circuit. Did this 3X. Great cardio, too.
I was told never work the same muscle everyday except the abs, but do you incorporate back and biceps with triceps and chest, or should you do them separate days? Or do upper body one day/lower the next?
I don't think it matters how you incorporate the body groups so much as you hit them all throughout the week. I like to do muscle groups together, so if I'm working arms, I do biceps, triceps, shoulders, chest, etc. OR I do one work-out that hits all the muscle groups, like circuit training. I just don't do the latter every day.
How many days do you do strength training per week?
I TRY to do SOMETHING every day (5 days a week). Cardio bores me.
How many sets of each exercise?
I personally do 3 sets of 12 reps. My last set is HARD, and sometimes, I'm only able to do 10. I consider that "lifting heavy" when I lift to the point of failure on my last set.
How many different exercises should you do per muscle group?
Also don't think this matters as long as you are doing something effective for each muscle group. I personally like to switch it up. Sometimes I do dumbell curls for biceps, sometimes I do assisted pull-ups or push-ups or something of the sort.
Should you lift heavy and less reps or lighter and more reps?
I think people will have lots of differing opinions on this. For me, "lifting heavy" means lifting enough weight that I'm struggling or maybe not even able to finish my last few reps on my last set, a set being 12 reps. I'm currently able to do 15lb dumbells for biceps/triceps, 20lbs for bent rows, 70lbs for legs, 30lbs for chest press, etc.
I hope this helps or at least gives you some ideas! There will be people on here with probably much better advice, but this is currently what I am doing, and I'm starting to see some definition in my arms and legs. And I feel STRONG!
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I pretty much have a stability ball, resistance bands and I think a set of 5lbs weights and 1 pounder zumba weights. Would doing workouts using my body weight as resistance be helpful?
I have noticed alot of people on here doing insanity, P90, but could i get good results by just doing single exercises?
Also, do you suggest doing cardio the days of strength training or no? I have about 85lbs to go to get to my ultimate ideal weight, but I am more worried about getting out of the 200's right now, which is 29lbs to go, my main goal at the moment.. When I originally started I was working out 2 hours a day, 7 days a week, mostly all zumba and walking, not much strength training. While I do believe that the zumba helps tighten and tone, i just don't think it is enough. I have kind of been plateauing the past few weeks and have been stuck where I am, so I need to step it up and get on a better routine.
I know I will probably have some skin issues, that is why I am trying to make sure I do all I can to hopefully make it as minimal as possible.
Thanks for you suggestions, it definitely helps, if you can answer any of my other ones above, please tell me all you can! :happy:0 -
I'm a big fan of the stuff on nerdfitness.com; he has a post about setting up a simple training routine:
http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/0 -
bump0
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Try Chalean Extreme DVD's it's a really good strength training program with some cardio as well.0
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This was very helpful! Thanks megan, sound like exactly the kind of routine I'm looking for :happy:Can anyone help me get a schedule in place, give me advice on what works for you?
Hi, friend! The trainer at my gym suggests hitting every muscle group at least once a week, so here's an idea of what I do:
Monday: cardio & core (abs and back)
Tuesday: cardio & arms (biceps, triceps, shoulders, chest)
Wednesday: cardio & legs
Thursday: cardio & core - Note: I do my core 2X because I have a weak back. I'm purely trying to strengthen my back by strengthening my core.
Friday: circuit training that hits all of the muscle groups --> Last Friday, I hit chest, legs, biceps, shoulders, abs, and triceps in a circuit. Did this 3X. Great cardio, too.
I was told never work the same muscle everyday except the abs, but do you incorporate back and biceps with triceps and chest, or should you do them separate days? Or do upper body one day/lower the next?
I don't think it matters how you incorporate the body groups so much as you hit them all throughout the week. I like to do muscle groups together, so if I'm working arms, I do biceps, triceps, shoulders, chest, etc. OR I do one work-out that hits all the muscle groups, like circuit training. I just don't do the latter every day.
How many days do you do strength training per week?
I TRY to do SOMETHING every day (5 days a week). Cardio bores me.
How many sets of each exercise?
I personally do 3 sets of 12 reps. My last set is HARD, and sometimes, I'm only able to do 10. I consider that "lifting heavy" when I lift to the point of failure on my last set.
How many different exercises should you do per muscle group?
Also don't think this matters as long as you are doing something effective for each muscle group. I personally like to switch it up. Sometimes I do dumbell curls for biceps, sometimes I do assisted pull-ups or push-ups or something of the sort.
Should you lift heavy and less reps or lighter and more reps?
I think people will have lots of differing opinions on this. For me, "lifting heavy" means lifting enough weight that I'm struggling or maybe not even able to finish my last few reps on my last set, a set being 12 reps. I'm currently able to do 15lb dumbells for biceps/triceps, 20lbs for bent rows, 70lbs for legs, 30lbs for chest press, etc.
I hope this helps or at least gives you some ideas! There will be people on here with probably much better advice, but this is currently what I am doing, and I'm starting to see some definition in my arms and legs. And I feel STRONG!
.0 -
Beginners shouldn't worry about split routines.
Stick to compound movements and full body routines, 2x-3x a week. Do a leg exercise, a pull exercise, and a push exercise. Perhaps a core exercise at the end if you've got the time.
Less is more.
When you are ready to move on, you will know you are ready to move on. The weight will get so heavy that set to set recovery declines, but your work capacity grows such that you can handle more sets. And your workout to workout recovery will begin to slow. If you are new to lifting you are many months if not a year or more away from hitting this point.0 -
I'm a big fan of New Rules of Lifting for Women ( http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1346080587&sr=1-1&keywords=new+rules+of+lifting+for+women ), which has a group here for support too:
http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
In this plan, you lift 2-4x/week, and never 2 days in a row. There are 7 stages, which last approx. 3-8 weeks each. Cardio on your non-lifting days is optional.0 -
Bumping the thread for future reading but I just checked out Has Fit and it looks really good so I'll be adding that to my weekly workouts.Google is your friend on this...
However there are tons of free "workout programs" out there like Has Fit ( google it ) and a few others.0 -
Bump! I've been wondering the same thing. I've pulled the "Collection" information one poster suggested and will check out Nerd Fitness as well as New Rules of Weightlifting for Women. I'm so ready to kick my routine into high gear.0
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Exercise for strength is very simple - pushing and pulling
But wait - really that simple
Strength training - low reps heavy weight 3 or 5 reps times 5 sets
Muscle Development (Hypertrophy) - 12-15 reps - 2-3 sets
Stimulate Slow twitch composition - 40 reps - 1-2 sets
Beware splits that do not have a three day rest period between chest and shoulders.
Day 1 - chest and BICEPS - your triceps are working whilst chest pressing and other chest exercises
Day 2 - Hamstrings and quadriceps (Hamstrings only heavy heavy heavy because they are comprised mainly of typeII fibers)
Day 3 - rest - cardio or abs
Day 4 - Shoulders and Triceps - (hitting triceps for the second time)
Day 5 - Back and Calf muscles - (and of course you are hitting Biceps for the second time)
Day 6 - Rest - cardio or abs or both whatever
Day 7 - Rest - please note DO NOT WORK TRICEPS ON CHEST DAY OR BICEPS ON BACK DAY. IF you are you are not doing the chest or back exercises correctly, you should have nothing in the tank to work them on the same day.
Full details of this workout, basing this on you are going to a gym.
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html0 -
Beginners shouldn't worry about split routines.
Stick to compound movements and full body routines, 2x-3x a week. Do a leg exercise, a pull exercise, and a push exercise. Perhaps a core exercise at the end if you've got the time.
Less is more.
When you are ready to move on, you will know you are ready to move on. The weight will get so heavy that set to set recovery declines, but your work capacity grows such that you can handle more sets. And your workout to workout recovery will begin to slow. If you are new to lifting you are many months if not a year or more away from hitting this point.
What he said. Also you should check out Stronglifts 5x5. All compound movements with a set of free weights and measurable progress. I just started week 3 and have already hit and exceeded a personal record.
ETA: This program is really simple to follow, there are 2 different work outs and only 5 exercises to remember. If you're anything like me, you feel really overwhelmed with all the information to be had for different types of workouts and stuff. This one covers all your bases, is easy to remember, and is fun to do. (Who doesn't like picking up and putting down heavy things?):flowerforyou:0 -
Beginners shouldn't worry about split routines.
Stick to compound movements and full body routines, 2x-3x a week. Do a leg exercise, a pull exercise, and a push exercise. Perhaps a core exercise at the end if you've got the time.
Less is more.
When you are ready to move on, you will know you are ready to move on. The weight will get so heavy that set to set recovery declines, but your work capacity grows such that you can handle more sets. And your workout to workout recovery will begin to slow. If you are new to lifting you are many months if not a year or more away from hitting this point.
Truth.
Lol @ hit each muscle at least once per week. You mean I shouldn't wait for 3 weeks for my bicepz to recover before doin moar curlz?0 -
Bump.0
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I'm a big fan of the stuff on nerdfitness.com; he has a post about setting up a simple training routine:
http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
I second this.0 -
I was in the same spot when I started out. Did all cardio and knew nothing about weights. P90X ended up being my best friend. There are lots of workout DVD's out there that concentrate on lifting weights now. Many to choose from. But that is if you want to do this at home. Not sure if you are looking for home or gym ideas. Either way lifting changed everything. Best thing I ever started doing. Good Luck!!0
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Generally speaking, most people will fall into one of 3 general workout routines
Push/Pull - work your push muscles one day, pull muscles the next
Upper body/lower body - upper body 1 day, lower body next day
full body compound lifts - full body each workout focusing using compound lifts
You can make arguements for which is better, but at the end of the day, pick one and commit to one.
Personally, I like compound lifts the best for the following reasons
- more "practical" strength grains - i.e. benefits translate to real life really well
- more efficient - full body only requires 3 or 4 lifts. Can easily be done in 45 mins or less.
- work all major muscle groups (as most lifting will do), but also works stabilizing muscles which often get overlooked.0 -
Jillian Michaels 30 Day Shred!!! 20 minutes a day and you will see the difference 0
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Bodybuilding.com is a great resource or plans based on different goals. I'm a gym rat so I love it.0
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Here is my routine.
Day 1- Chest & Triceps
Day 2 - Back & Biceps
Day 3- Shoulders
Day 4 - Legs
I don't work 4 straight days, I rest usually once during the week and all of the weekend. But your rest days can purely be on your time constraints.
Also to get more specifically into the workouts you gotta figure out what you got to work with. what does your gym have, etc.0 -
Jillian Michaels 30 Day Shred!!! 20 minutes a day and you will see the difference
and 3... 2... 1...0 -
bump0
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Jillian Michaels 30 Day Shred!!! 20 minutes a day and you will see the difference
Can I do this along with Zumba Everyday? I was looking into it but wasnt sure how to incorporate it with another exercise program.
Thank you all for the great suggestions! I do not have a gym membership right now, trying to save some money, and I do Zumba at home, have the DVD's, so I am mostly looking for free weight workouts and things I can do at home.0 -
I would not consider 20 minutes of Jillian Michaels 30 day shred a weight lifting program at all.0
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Jillian Michaels 30 Day Shred!!! 20 minutes a day and you will see the difference
Can I do this along with Zumba Everyday? I was looking into it but wasnt sure how to incorporate it with another exercise program.
Thank you all for the great suggestions! I do not have a gym membership right now, trying to save some money, and I do Zumba at home, have the DVD's, so I am mostly looking for free weight workouts and things I can do at home.
That's great cardio, but most people wouldn't consider 30ds to be a good strength training program, especially long term.0 -
Can anyone help me get a schedule in place, give me advice on what works for you? :flowerforyou:
I am another fan of compound lifts. I follow "New Rules of Weightlifting for Abs," but if you have never weight trained before, I would start out with NRWL for Women.
The Abs title takes you through a low weight, higher rep routine for six to eight weeks and then your next circuit starts to bump you to higher weight, lower rep routines.
My perfect weekly schedule:
M, W, F: long run, kickboxing, or interval training
Tu, Th: NRWLA and short run (barefoot for 20 to 25 min)
Sat: Ilaria Montagnani Athletica video (functional weightlifting)
Sun: Yoga
I typically miss one day a week to a rest day, so I regularly miss one of those workouts - lately it has been my long run.0
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