weight training... let me know what you think...
AimersBee
Posts: 775 Member
i'm a beginner with weight training.
if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)
what would you say?
Upper body moves for weight training
1.
2.
3.
Lower body moves for weight training
1.
2.
3.
edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...
thanks!
if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)
what would you say?
Upper body moves for weight training
1.
2.
3.
Lower body moves for weight training
1.
2.
3.
edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...
thanks!
0
Replies
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i'm a beginner with weight training.
if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)
what would you say?
Upper body moves for weight training
1.
2.
3.
Lower body moves for weight training
1.
2.
3.
edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...
thank!
1. Squat
2. Deadlift
3. Bench
4. Overhead Press
5. Squat
Those would be the best compound moves you could do in my opinion.0 -
Upper body moves for weight training
1. upright rows
2. bench press
3. overhead press
Lower body moves for weight training
1. Squats
2. lunges
3. leg press
and of course dead lifts I think they work it all0 -
i'm a beginner with weight training.
if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)
what would you say?
Upper body moves for weight training
1.
2.
3.
Lower body moves for weight training
1.
2.
3.
edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...
thank!
1. Squat
2. Deadlift
3. Bench
4. Overhead Press
5. Squat
Those would be the best compound moves you could do in my opinion.
TOTALLY AGREE!!0 -
i'm a beginner with weight training.
if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)
what would you say?
Upper body moves for weight training
1.
2.
3.
Lower body moves for weight training
1.
2.
3.
edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...
thank!
1. Squat
2. Deadlift
3. Bench
4. Overhead Press
5. Squat
Those would be the best compound moves you could do in my opinion.
Squat is on here twice. I'd add pendaly or bent over barbell rows.0 -
Day 1:
1. Squats
2. Bench Press
3. Barbell Bentover row
Day 2:
1. Deadlifts
2. Pull Ups
3. Shoulder Press
You can throw in sit ups on one day and bicep curls/triceps extensions on the other if you want as well.0 -
i'm a beginner with weight training.
if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)
what would you say?
Upper body moves for weight training
1.
2.
3.
Lower body moves for weight training
1.
2.
3.
edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...
thank!
1. Squat
2. Deadlift
3. Bench
4. Overhead Press
5. Squat
Those would be the best compound moves you could do in my opinion.
This. I'd throw in pull ups, chin ups and dips eventually.0 -
i'm a beginner with weight training.
if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)
what would you say?
Upper body moves for weight training
1.
2.
3.
Lower body moves for weight training
1.
2.
3.
edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...
thank!
1. Squat
2. Deadlift
3. Bench
4. Overhead Press
5. Squat
Those would be the best compound moves you could do in my opinion.
These are good. I also like pull-ups and dips. Maybe because they are easier and simpler, since they are just body weight. (I admit it, I am a wimp.) I also like leg curls, for your hamstrings. I think it makes your legs look more balanced, and the best sprinters tend to have strong hamstrings. Plus, I recently had surgery for a torn ACL and leg curls are one of the exercises the rehab experts strongly recommend, because strong hamstrings really protect the ACL.
That said, squats also build the hamstrings, if you go low enough. They engage at about the point where your butt drops below your knee.0 -
How about
Quad dominant leg (squat variant)
Hamstring dominant leg (deadlift variant)
Horizontal push (push ups, bench press, etc)
Horizontal Pull (row variant)
Vertical Push (overhead press variant)
Vertical Pull (pull up variant)0 -
OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.0
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I prefer splitting it up as push/pull/legs. If you'll grant me that modification:
PUSH
1 Overhead Press
2 Dip
3 Bench Press
PULL
1 Deadlift
2 Chinup
3 Row
LEGS
1 Squat
2 Squat
3 Squat0 -
How about
Quad dominant leg (squat variant)
Hamstring dominant leg (deadlift variant)
Horizontal push (push ups, bench press, etc)
Horizontal Pull (row variant)
Vertical Push (overhead press variant)
Vertical Pull (pull up variant)
^^This0 -
i'm a beginner with weight training.
if you had to pick 3 really good weight training moves for your upper body ... and 3 good ones for your lower body ... (for women)
what would you say?
Upper body moves for weight training
1.
2.
3.
Lower body moves for weight training
1.
2.
3.
edit: not saying i'll just do those 6 moves.. just wondering what you out there would think the "best" moves would be for a beginner in weight training...
thank!
1. Squat
2. Deadlift
3. Bench
4. Overhead Press
5. Squat
Those would be the best compound moves you could do in my opinion.
Squat is on here twice. I'd add pendaly or bent over barbell rows.
Squats are on the list twice. Squats are considered the "KING of ALL EXERCISES".0 -
OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.
Having a weak posterior chain compared to the rest of your body sounds far more dangerous to me.0 -
I think the consensus here is something like this:
1. Squats
2. Some sort of Bench press
3. Some sort of overhead press
4. Lunges or Deadlifts(I think deadlifts engage the core more)
5. Pullups
6. Some sort of Row.
7. Dips/extentions/curls.
I'd choose 5 or 6, split them up, and do them 3x a week at a heavy weight.0 -
OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.
Having a weak posterior chain compared to the rest of your body sounds far more dangerous to me.
Could not agree more.0 -
OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.
Have you done any sort of squatting before? You don't have to overload a barbell and attempt to squat it. You can start light. Asking for a spotter is always a good idea. To get comfortable with squatting, try bodyweight squats first and work up. Don't be afraid of Squats, they are your "Best Friend".
There are no replacements for Deadlift. Again, don't be afraid of it. They will do wonders for your overall fitness.0 -
OK, so I know what everyone thinks, but I'm going to add something. Exercises that involve the back scare the *kitten* out of me. I hate things like squats. It just scares my back to death. I'm afraid of all that weight pushing down on my spine like that. Instead, I prefer exercises taht don't torque the back or spine. So, instead of squats, maybe lunges. I don't know how to replace dead lifts, but unless I have a coach right there with me, I wont do that stuff.
I have a bulging disc and can squat/deadlift without pain, so long as I carefully progress and monitor form.
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Upper body moves for weight training
1.squat
2.squat
3.squat
Lower body moves for weight training
1.squat
2.squat
3. squat
then squat some more
0 -
i see lots of pullups.. I WOULDN'T BE ABLE TO DO A PULLUP FOR THE LIFE OF ME.. is there a variation of a pullup i could do?
PS. i'm exercising at home (i have dumbbells and a barbell)0 -
i see lots of pullups.. I WOULDN'T BE ABLE TO DO A PULLUP FOR THE LIFE OF ME.. is there a variation of a pullup i could do?
PS. i'm exercising at home (i have dumbbells and a barbell)
Exercise bands fixed to something above you. Negative pullups. Pullups from a chair. etc0 -
i see lots of pullups.. I WOULDN'T BE ABLE TO DO A PULLUP FOR THE LIFE OF ME.. is there a variation of a pullup i could do?
PS. i'm exercising at home (i have dumbbells and a barbell)
http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/0 -
Just started this today with 10lb weights....however, I might get lighter weights for a few of the exercises. I loved this and was drenched in sweat by the end. I also run 5 miles every day but may start alternating days with this workout as I want to build muscle and lower bf% now that I've hit my goal weight
http://www.fitnessblender.com/v/exercise-detail/Weight-Training-for-Fat-Loss-33-Minute-Functional-Strength-Training-Workout/ar/0 -
Lat Pulldowns
DB Row--(easier on the lower back)
Exercise bands are a good idea (rtalencar85 idea)
negative pullups--another idea
Ask and you will receive..........most of the time :-)0 -
I'd say the best exercises you could do / the main ones you should try out (regardless of upper / lower) are:
-bench
-squat
-deadlift
-overhead press
-pull ups/chin ups
- rows
Also, these exercises work well for both sexes. There's no reason why men and women need different exercises at all IMO. If you can't do pull ups yet, do assisted pull ups or negatives until you can do them. You'll get there 0 -
i see lots of pullups.. I WOULDN'T BE ABLE TO DO A PULLUP FOR THE LIFE OF ME.. is there a variation of a pullup i could do?
PS. i'm exercising at home (i have dumbbells and a barbell)
How do you know? I've been doing negative chin-ups since April. Just got 2 real ones in the last month. Pull-ups are next.0 -
Upper body moves for weight training
1. Pushups (or bench press)
2. Pullups (or lat pulldowns)
3. Clean & Jerk
Lower body moves for weight training
1. Squats
2. Deadlifts
3. Hamstring Curls0 -
When you start squatting you wont be using heavy weight until you are A: using proper form and B: have built up the strength to lift it. Omitting squats is not the answer they are AWESOME!!!0
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To answer the question and too bad you only want 3
upper:
1. Bench press
2. Single arm rows
3. Overhead press
lower:
1.SQUAT
2. lunge
3. bridge
Also deadlifts are awesome
I can only work out at home so no machines, not that I would use them anyway free weights are where its at in my opinion0 -
How about
Quad dominant leg (squat variant)
Hamstring dominant leg (deadlift variant)
Horizontal push (push ups, bench press, etc)
Horizontal Pull (row variant)
Vertical Push (overhead press variant)
Vertical Pull (pull up variant)
^^This
agreed, throw in some lunges and you're golden. I also like to do step ups, and my mantra is "this is for my @ss" and i say it every step0 -
For what it's worth; my bodyweight routine:
Push-ups
Inverted rows
Pike push-ups
Chin-ups
Romanian single-leg deadlifts (for balance and posterior chain)
Split squats (with a kettlebell held in each hand in the "clean" position as in Clean and Press)
Plank - for core
at present, I do 5 x pyramid sets, for example: 5, 6, 7, 6, 5 reps and increasing reps or resistance when i can complete the pyramid figures in good form.
Like you, I cannot perform a single pull-up or chin-up YET, but I am working negatives in these and my positives are getting stronger.
I don't expect to gain the high levels of strength achieved through weight lifting, but I do still have plenty of strength to discover just with bodyweight. This serves me well as my main activity is Yoga and I prefer body movements to lifting.
Just thought to offer an alternative in strength work.0
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