Beginner strength training

SurfyFriend
SurfyFriend Posts: 362 Member
edited January 2 in Fitness and Exercise
Hi, I started in the world of strength training today and am bewildered by it and lacking direction.

I have a gym membership and go to group classes. I want to lower my BF% and get leaner and I think using heavier weights might be a more effective use of my time.
I'm moderately active and a lower back injury prevents deadlifts, squats... pretty much any lower back exercises.

I think this might be appropriate weekly:
1 day shoulders+ back+ abs, 1 day legs+ glutes, 1 day arms+ abs, 1 day full body. Lift as much as I can for 12 repetitions, 3x with a 30 second break in between. And then do 30 mins of cardio either same day or alternating days depending on how I feel.

This seems like a shot in the dark and I would just be hoping for the best. Do you think I'm I doing the right thing or missing the whole point? How many days a week would you recommend and how many minutes a session?
Or good websites? :)
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Replies

  • maryjay52
    maryjay52 Posts: 557 Member
    just make sure you take in extra protein when you get in to weights
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Check out the New Rules of Lifting for Women. Or http://stronglifts.com/
  • Baloostika
    Baloostika Posts: 203 Member
    Hi, I started in the world of strength training today and am bewildered by it and lacking direction.

    I have a gym membership and go to group classes. I want to lower my BF% and get leaner and I think using heavier weights might be a more effective use of my time.
    I'm moderately active and a lower back injury prevents deadlifts, squats... pretty much any lower back exercises.

    I think this might be appropriate weekly:
    1 day shoulders+ back+ abs, 1 day legs+ glutes, 1 day arms+ abs, 1 day full body. Lift as much as I can for 12 repetitions, 3x with a 30 second break in between. And then do 30 mins of cardio either same day or alternating days depending on how I feel.

    This seems like a shot in the dark and I would just be hoping for the best. Do you think I'm I doing the right thing or missing the whole point? How many days a week would you recommend and how many minutes a session?
    Or good websites? :)
    That's nice if u ask me, I just started too. How heavy I mean in kg or lbs are u lifting?
  • MichelleLaree13
    MichelleLaree13 Posts: 865 Member
    I am not big into strength training but have considered getting into it more. I may go to a class for strength training so they can teach me what the heck I am suppose to be doing and provide guidance.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Strong lifts 5x5 or starting strength are 2 fantastic programs.
    I will say that adding dips and pull/chin ups to both programs will help.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    I posted about this on my health site, it may give you some insight and a starting point.

    http://bankshealth.wordpress.com/2011/07/11/weight-training-for-the-beginner-exerciser-and-technical-failure/
  • ravengirl1611
    ravengirl1611 Posts: 285 Member
    looks like a good thing to me but I'd talk to one of the trainers at your gym and ask them to look over your program - I also have lower back issues and my trainer worked out a program for me that protects my back, strengthens it and lets me lift (my progression will be more gradual than most but I'll get there) It's working really really well for me - actually yesterday I was having issues with my back (slid and jerked my back the wrong way) but was scheduled for a session with my trainer so I went and explained to him what happened and that the pain level was quite high - we did my usual workout but with some extra stretches that I hadnt done before and by the end of the workout the pain was cut in 1/2 and today its half of that again - the exercise really really really helped.

    Best advice I could give - talk to a trainer about a program specifically to help / not harm your back - it's working for me!
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    Extra protein, that makes sense, to help recover.
    Thanks, I'll check it out.

    Thanks, I've only tried shoulder/upper back and they were 15-20kg. How are you finding it?
  • running_shoe
    running_shoe Posts: 180 Member
    I just started strength myself. I found a program I consider to be a good place to start. http://www.amazon.com/Weight-Training-Beginners-Tony-Gallagher/dp/0060576553. I t uses a lot of exercises I already do and is a full body routine. The book has beginner and intermediate routines and the emphasis is on proper form. The beginner program uses dumbbells only, and I went from using 5-8 lb weights with lots of reps to 10-20 lb weights with fewer reps. There are also a number of exercises with only your body weight, to help get the "hidden" muscle groups ready. I'm coming up on my 42 birthday and do not want to injure. I am mere pounds from my goal weight and not in any hurry, so I am happy to start at the beginning. I've go my eye on " the new rules of lifting for women" as my next reference. I'm working on upping my protein and water consumption, that's just as challenging as I don't want to use supplements. Good luck! Add me if you'd like to compare notes.
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    I have a PT session booked for Tuesday :)
    I will ask the trainer about how to work around my sore back: where to strengthen, what to avoid.
  • default
    default Posts: 124 Member
    starting strength by mark rippletoe
  • charkane
    charkane Posts: 26 Member
    What happened to the BMI scale, cant find it.. Is it gone or am I just not seeing it?
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners
  • guardian419
    guardian419 Posts: 391 Member
    If you're just starting out, compound exercises are your best bet.

    If you have lower back issues, well... you know what you can and can't do, but go for compounds wherever you can. If it's not enough, THEN start putting 'isolation' moves into it... and listen to your trainer :)
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    The "large collection of information for beginners" is really really helpful and has lots of things I need to know!
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    This sounds hokey but if you are really, really a beginner, you can look at Weight Training for Dummies to understand the exercises and definitely get at least one training session so you know you are doing things properly (and your machines are set right if you use any).
  • Graceious1
    Graceious1 Posts: 716 Member
    Body pump classes are an excellent introduction to strength training. My friend runs them and introduced me to it. They are excellent.
  • SKINNYMESOON2B
    SKINNYMESOON2B Posts: 112 Member
    my cousin is a licensed personal trainer and if you are looking to tone and not gain muscle lifting heavy weights is not the way to go. Toning is lighter weights and more reps. just be safe. You can really hurt yourself and or gain muscle toning will also give you muscle but it burns your fat into muscle and well tones....
  • chubbygirl253
    chubbygirl253 Posts: 1,309 Member
    I do my strength training through the Y I go to using Activtrax. Check out the Activtrax website
  • RikanSoulja
    RikanSoulja Posts: 463 Member
    my cousin is a licensed personal trainer and if you are looking to tone and not gain muscle lifting heavy weights is not the way to go. Toning is lighter weights and more reps. just be safe. You can really hurt yourself and or gain muscle toning will also give you muscle but it burns your fat into muscle and well tones....

    lol
  • amann1976
    amann1976 Posts: 742 Member
    i use to lift weights a lot when i was younger anyway fast forward to now when i first got started back into the weights i would just do the machines in the gym as a circuit... 3 days of upper body machines and two days of lower body machines. then as time went on i added stuff like dumbbell exercises the power rack and the different types of bench presses.

    now my workouts primarily consist of free weights
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    Body pump classes are an excellent introduction to strength training. My friend runs them and introduced me to it. They are excellent.

    Not a good idea. As a certified US Olympic weight lifting coach, certified personal trainer, and someone with a wife that's been a body pump instructor for about 5 years, I can tell you that body pump is not what you want to do to start a weight training routine. In fact I know that she doesn't love beginner weight lifters in her class, they require a lot of personal attention which takes away from the flow of the class and makes it less productive and slows it down. When you're learning, better to have someone individually instructing you on technique and weight. And not doing the exercises in body pump that are modified for low weight high rep such as body pump. I know for a fact that there are times where she can't correct form like she wants to because the class requires her to "move on" to the next section.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    .
  • CymruBiology
    CymruBiology Posts: 39
    Body pump classes are an excellent introduction to strength training. My friend runs them and introduced me to it. They are excellent.

    Not a good idea. As a certified US Olympic weight lifting coach, certified personal trainer, and someone with a wife that's been a body pump instructor for about 5 years, I can tell you that body pump is not what you want to do to start a weight training routine. In fact I know that she doesn't love beginner weight lifters in her class, they require a lot of personal attention which takes away from the flow of the class and makes it less productive and slows it down. When you're learning, better to have someone individually instructing you on technique and weight. And not doing the exercises in body pump that are modified for low weight high rep such as body pump. I know for a fact that there are times where she can't correct form like she wants to because the class requires her to "move on" to the next section.

    I still think it is. It can get you used to handling weights if you've never done it before and some people(like me) was way too nervous to go into the 'meat head' area alone where they also seem to stare at you when you walk into their vicinity. Also it depends on whether they do a beginner body pump class in which they teach you proper form which can be then transferred to actual strength training and how big the class is. I've only been to two classes and they really helped me start with lifting heavy.
  • sjohnny
    sjohnny Posts: 56,142 Member
    my cousin is a licensed personal trainer and if you are looking to tone and not gain muscle lifting heavy weights is not the way to go. Toning is lighter weights and more reps. just be safe. You can really hurt yourself and or gain muscle toning will also give you muscle but it burns your fat into muscle and well tones....
    1980 called. They want their "women lifting weights" ideas back.

    I do want some of this "burns your fat into muscle" stuff going on though. Where can I get that?
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    my cousin is a licensed personal trainer and if you are looking to tone and not gain muscle lifting heavy weights is not the way to go. Toning is lighter weights and more reps. just be safe. You can really hurt yourself and or gain muscle toning will also give you muscle but it burns your fat into muscle and well tones....
    1980 called. They want their "women lifting weights" ideas back.

    I do want some of this "burns your fat into muscle" stuff going on though. Where can I get that?

    Maybe if you do a juice clense, take some ketones, and say abracadabra
  • sjohnny
    sjohnny Posts: 56,142 Member
    1980 called. They want their "women lifting weights" ideas back.

    I do want some of this "burns your fat into muscle" stuff going on though. Where can I get that?

    Maybe if you do a juice clense, take some ketones, and say abracadabra

    I'm on it!
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    Body pump classes are an excellent introduction to strength training. My friend runs them and introduced me to it. They are excellent.

    Body pump is amazing for all-over toning and learning how to do the moves, I was doing it 2x a week (being careful with weight and form) up until I re-injured my spine and can no longer do dead-lifts or squats, which make up at least half of the class.
    I really don't know how to work around my back other than to work everything else where I can and just do as much as I can manage. I think push ups, isolating machines and free weights may be my only options, but I'll still ask the PT and hopefully he has some knowledge in beginner routines around an injury. :)
    Thanks for all of your input!
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    If you're just starting out, compound exercises are your best bet.

    If you have lower back issues, well... you know what you can and can't do, but go for compounds wherever you can. If it's not enough, THEN start putting 'isolation' moves into it... and listen to your trainer :)

    I agree--not just for beginners--compound lifts allow you to get the most out of your entire body so you're not just working each muscle group once a week. I do an hour of compound heavy lifts M/W/F.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    my cousin is a licensed personal trainer and if you are looking to tone and not gain muscle lifting heavy weights is not the way to go. Toning is lighter weights and more reps. just be safe. You can really hurt yourself and or gain muscle toning will also give you muscle but it burns your fat into muscle and well tones....

    Low weights and lots of reps comes closer to cardio than strength training. You can't really tone your muscles that way.
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