Strength/Resistance Training Advice

SunKissed1989
SunKissed1989 Posts: 1,314 Member
edited December 2024 in Fitness and Exercise
Can anyone help me with a possible strength/resistance training regime to go alongside my cardio workouts?

I LOVE going to the gym and get a great cardio workout on the treadmill, cross-trainer and bikes. I occassionally use the weight machines as well but I've got no idea on how heavy I should be setting the weights to for each muscle and how long I should be spending on each muscle group.
I also don't know if I should do a block of strength training before/after cardio at the gym or mix them in with my cardio or if I should do a block of strength training one day and cardio another

I go to a core class once or twice a week (sometimes before and sometimes after my cardio gym sessions) which helps with some strength training but I know there's much more I can do.

I want to lose weight but I also want some muscle definition as well - nothing like body building but something I can be proud of showing off at some point in the future (considering getting a tattoo on my hip when I reach my goal weight).
I'm also fed up of feeling 'squishy' in my thighs and tummy and...well, all over my body generally. I want toning and I want it NOW...what's the right way to go about it to achieve my goals??

Also, how should I log my strength training (when using the weight machines at the gym)??

Big thankies in advance :smile:

Replies

  • SunKissed1989
    SunKissed1989 Posts: 1,314 Member
    Bumpity bump bump...:smile:
  • fitQueenbeast
    fitQueenbeast Posts: 298
    Have you considered P90x? I'm doing it now and it's a phenomenal resistance training program.
  • jaxxie
    jaxxie Posts: 576 Member
    Honestly...forget the machines and start using free weights. New Rules of Lifting for Women is an excellent program...get the book, it is easy read and explains everything....it also has a detailed training routine for you to follow! It's far better than the machines and you will get amazing results! Best of luck to you!
  • Morgaine_on_the_move
    Morgaine_on_the_move Posts: 228 Member
    I would also like to know this.

    It seems, though, that people seem to start with New Rules of Weightlifting for Women and then move onto something like Stronglifts.
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    new rules of lifting for women
    new rules of lifting for abs
    new rules of lifting for life

    starting strength
    stronglifts 5x5
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    What kind of gym do you go to? I go to the Y and they periodically have a "fitstart" class that they give for free. the fitstart class is a small group where a personal trainer takes you around to all the machines, demonstrates how to use it, etc. My particular Y has trainers who will answer questions, etc as long as they are not with clients.
  • kristenstejskal
    kristenstejskal Posts: 107 Member
    Honestly...forget the machines and start using free weights. New Rules of Lifting for Women is an excellent program...get the book, it is easy read and explains everything....it also has a detailed training routine for you to follow! It's far better than the machines and you will get amazing results! Best of luck to you!

    ^This! Use the free weights! You will actually get better results because you have to use your muscles to stabilize and balance. If you have the $, hire a personal trainer for a session to show you the best workouts to get specific definition and strength you want. They can also show you correct form (super important with all lifting, including free weights) so you won't injure yourself. So, in conclusion, definitely go with free weights!
  • lilRicki
    lilRicki Posts: 4,555 Member
    Honestly...forget the machines and start using free weights. New Rules of Lifting for Women is an excellent program...get the book, it is easy read and explains everything....it also has a detailed training routine for you to follow! It's far better than the machines and you will get amazing results! Best of luck to you!

    Yep, i love this program...it's not just for those that know what they're doing, but newbie freeweight lifters too. If you get stuck, youtube some of the moves so you can figure out what you're doing. Don't forget to track how heavy you're lifting. Or go to bodybuilding.com and look at the beginner's section, there's lots of tips and advice on there.
  • Sarge516
    Sarge516 Posts: 256 Member
    With resistance training (weight lifting), you should use a weight that makes it so it's hard for you to finish 10-12 reps. If you could easily do 20 reps, the weight is too light, if you have a hard time doing 5, it's too heavy.

    I try to work each muscle group individually, and ones that compliment each other. For example, biceps and the back muscles (lats) get worked at the same time as many exercises that work biceps also end up working the back muscles. The next day, I'll do chest and triceps because of the same theory. When you do bench press for example, you are working the chest and triceps, and shoulders, etc. There is of course some cross over on the muscle groups because they are difficult to isolate.

    For legs, just do the same thing. Any kind of a leg curl is going to work the back of the thigh, any kind of an extension, the front (quads).

    There are varying theories on all of this, and I won't claim my theory is the only "correct" one, but it's what I do.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

    http://forum.bodybuilding.com/showthread.php?t=147447933
  • SunKissed1989
    SunKissed1989 Posts: 1,314 Member
    Thanks for all the advice everyone :smile:

    I'm a member of the gym at my uni (and I live on campus which is great as it's right on my doorstep) and was shown around the machines when I joined so I know how to use them and everything. It's just a routine I need to get me on track. Also, when people say things like "3 sets of 10 reps" does that mean doing 10 reps, then having a 30 second break then repeating twice?

    I don't want to do any routine involving splashing out more cash (the gym membership was discounted as I'm a student and I'm taking full advantage of it - hence my trying out classes and such) on personal trainers or DVD workouts. I want to know how to take full advantage of the facitilies at the gym, not just the odd class and cardio machines. I will start using free weights though (as they're at the gym, I'm sure...somewhere) following advice I've been given so far :smile:

    I also don't want to radically change my nutrition because I know it's something I won't be able to maintatin after I've reached my goal weight. I've been losing weight at a healthy and steady rate at my current nutritional programme and I don't want to change that.
  • SunKissed1989
    SunKissed1989 Posts: 1,314 Member
    UPDATE: Downloaded New Rules of Lifting for Women to my Kindle and will be reading it whenever I'm not studying/working/working out (which is basically my life at the moment) - my 'reading for pleasure' as it were...and getting some good advice as well.

    So far, so good - tis an easy read and more than happy to continue :smile:
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Staarting Strength would be well worth a read and is only 10 bucks on kindle.
  • Tyrone_S
    Tyrone_S Posts: 94 Member
    Here is something you can start with immediately:

    Complex movements are key to an efficient workout (ie more than one joint movement per exercise). I won't describe in detail each exercise, Google, YouTube or a trainer at your gym can help you with the technique.

    For the legs: squats, dead lifts and lunges are a good foundation. Start very light until you get the technique, and ask someone to help you. Particularly for squats and dead lifts, too many people butcher those exercises and do more harm than good.

    Upper body: free weight chest press and shoulder press. Some assisted pull ups, and a seated row will round off all of the major muscle groups.

    That's 7 exercises. Adjust your weight so that you are achieving 3 sets of between 8 and 12 reps. Rest 30-60 seconds between sets. You should be struggling (but not breaking technique) by the end of each set, particularly the third. You can do that entire routine in a single session in 30-35 minutes. Allow at least one rest day between sessions. Keep it simple like this for 6 weeks, this will improve your base strength and your technique and give you time to read all of those books and articles that have been recommended. By then you should be able to draw up a more advanced programme on your own.

    As for the order of things. I would warm up for 5 minutes, dynamically stretch for 5 minutes, do my weight routine, cardio for 20 - 30 minutes, and finally stretch down statically for 10 minutes.

    PS: Don't be afraid of lifting hard, you will not get excessively muscular. Women do not (naturally) have the testosterone required for bulky muscle growth so just go hard and you will see the benefits. Having said that, keep in mind nutrition accounts for about 70% of your result, so make sure you have that aspect handled.
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