Can someone help me with weights plan

haley98110
haley98110 Posts: 65 Member
in Fitness and Exercise
I used to go to the gym a lot in High school and when I played softball and always lifted weights, but I'm so scared to go back to the gym now. Its been years and I'm afraid I've totally forgot how to do this.

Was wondering if someone could give me a light weight high rep plan (or idea of a plan) for someone starting out. I used to be in a football conditioning class.. was the only chick.. so I got pretty strong and didn't even pay attention to how I was doing it really, just did the cycles the coach told us to do, but I don't have a coach or a personal trainer to tell me what to do anymore lol.

I want things right now that are very simple for a beginner no squats with the barbell on my shoulders kinda stuff.

Really want to focus on my core, shoulders, biceps, calves, thighs, chest

want a plan that will get me into the fat burning zone!

Can anyone help? or tell me what you do?

like what machine or move and #reps X how many cycles?

Replies

  • katy_trail
    katy_trail Posts: 1,992 Member
    really sounds like you want to work your whole body. you want upper and lower body, but also focus on core.

    how many of what exercise with what weights and so on, depends on what is challenging for you.
    I suggest a simple fit test when you are rested and have a suitable amount of energy.
    see how many you can do, how long it takes that kind of thing.
    then take notes about what was really easy, harder than you thought
    and of course record your numbers of reps and what you did if possible.

    suggestions of exercises:
    anything you're not sure how to do, can look up demos on you tube.

    basic squat
    forward lunges
    side lunges
    push ups- on your toes or knees
    mountain climbers
    planks

    I'm sure you can think of more, but that's a start
    to test your cardio you could time jumping rope or jumping jacks
    then in a few days or weeks, try again, see how many more you can do.

    if you feel like you can do more of a challenge
    there's a fit test to try
    http://www.youtube.com/watch?v=TJlJSIv4YFs

    If you're into the Insanity workouts, she has more on her youtube channel.
  • haley98110
    haley98110 Posts: 65 Member
    really sounds like you want to work your whole body. you want upper and lower body, but also focus on core.

    how many of what exercise with what weights and so on, depends on what is challenging for you.
    I suggest a simple fit test when you are rested and have a suitable amount of energy.
    see how many you can do, how long it takes that kind of thing.
    then take notes about what was really easy, harder than you thought
    and of course record your numbers of reps and what you did if possible.

    suggestions of exercises:
    anything you're not sure how to do, can look up demos on you tube.

    basic squat
    forward lunges
    side lunges
    push ups- on your toes or knees
    mountain climbers
    planks

    I'm sure you can think of more, but that's a start
    to test your cardio you could time jumping rope or jumping jacks
    then in a few days or weeks, try again, see how many more you can do.

    if you feel like you can do more of a challenge
    there's a fit test to try
    http://www.youtube.com/watch?v=TJlJSIv4YFs

    If you're into the Insanity workouts, she has more on her youtube channel.

    Thank you for the advice, I know my limits with all those as I have done insanity ( not finished)
    I was really meaning weight machines etc. not so much things I can do at home, but things I have to do at the gym.
  • bdamaster60
    bdamaster60 Posts: 595 Member
    when you get back in there it will come back. It's like riding a bike. Even if you don't do it for years you can still ride one given the chance.
  • Jesse_Hunter
    Jesse_Hunter Posts: 162 Member
    If you focus more on free weights and less on machines, you'll get the best results.

    compound movements:

    Squats
    Bench press
    clean and jerk

    Not only will these work all of the muscles you want to work, they will also work your core.

    Also, I'd throw in chin-ups and dips.
  • haley98110
    haley98110 Posts: 65 Member
    If you focus more on free weights and less on machines, you'll get the best results.

    compound movements:

    Squats
    Bench press
    clean and jerk

    Not only will these work all of the muscles you want to work, they will also work your core.

    Also, I'd throw in chin-ups and dips.

    ok thanks, I hate free weights haha but usually what I don't like is whats best for me.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners
  • Jesse_Hunter
    Jesse_Hunter Posts: 162 Member
    ok thanks, I hate free weights haha but usually what I don't like is whats best for me.

    yep. ;)

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