New to the gym, help!

laurensayz
laurensayz Posts: 67 Member
in Fitness and Exercise
I joined Planet Fitness today. I have an appointment set up with a personal trainer to set up a plan for me, but the earliest she could get with me is 2 weeks away due to all her other appointments and classes being booked up. I would like to go ahead and get some benefits while I wait because that's quite a ways away in my eyes.

I am fairly good at cardio, I know my way around the treadmill, elliptical, bikes, etc.

I am completely new to strength training in general.

I am 5'4, 124lbs and trying to tone more than lose weight, mostly in the stomach/abs and thighs.

Any tips, advice, links to websites, etc will be much appreciated!!

Replies

  • laurensayz
    laurensayz Posts: 67 Member
    bump
  • ValerieMomof2
    ValerieMomof2 Posts: 530 Member
    A lot of people suggest New Rules of Lifting for Women as a good guide. I personally have no experience with that but it might be a good place to start.

    Advice: make sure you warm up well and stretch after your strength train. Some people don't warm up and just get right to it, but I find it helps decrease the soreness.
  • brent_woods
    brent_woods Posts: 32
    Firstly, I would suggest talking to a doctor to determine how much weight to lose. Your BMI is 21.3, which is already at the lighter end of the healthy range, and from your photo you do not appear overweight.

    Strength training is always a good idea. When starting off, do not overdo it. I use a combo of six exercises three times weekly, plus cardio almost daily. I use weights for which 3 sets of 15 are a challenge. Exercises are: Chest Press, Back Row (chest supported), Lat Pull-down, Shoulder Press, Standing Bicep Curl with dumbbells, and Triceps Press-down. For legs, I'm doing the 30-Day Squat Challenge (http://tribesports.com/challenges/30-day-squat-challenge).

    Cheers.
  • fight_for_fit
    fight_for_fit Posts: 137
    Whenever I work out I usually break- up my target areas.
    Day 1: chest, triceps, shoulders
    Day 2: Biceps & back
    Day 3: Leg day.
    Then repeat.
    I also do full body circuit training 2 days a week.
    I go 3 weeks with a lighter weight with higher reps, then the next three weeks with the heaviest weight I can for 5 reps.
    Its important to constantly switch up your routine. That way your body doesn't get use to it.
    For you since you are new I would start off lighter with higher reps (8-12).
    I hear good things about new rules of lifting for women, though I've never read it myself.
    I usually just go onto things like womenshealthmag.com for new workout routines or tips.
  • laurensayz
    laurensayz Posts: 67 Member
    Firstly, I would suggest talking to a doctor to determine how much weight to lose. Your BMI is 21.3, which is already at the lighter end of the healthy range, and from your photo you do not appear overweight.

    Strength training is always a good idea. When starting off, do not overdo it. I use a combo of six exercises three times weekly, plus cardio almost daily. I use weights for which 3 sets of 15 are a challenge. Exercises are: Chest Press, Back Row (chest supported), Lat Pull-down, Shoulder Press, Standing Bicep Curl with dumbbells, and Triceps Press-down. For legs, I'm doing the 30-Day Squat Challenge (http://tribesports.com/challenges/30-day-squat-challenge).

    Cheers.

    I am not really trying to lose any weight, I really just want to tone. If I lose weight, okay, but I assume I will actually gain since muscle weighs more. I don't mind. I'm not obsessed with the scale.

    Thank you for the tips!
  • laurensayz
    laurensayz Posts: 67 Member
    Whenever I work out I usually break- up my target areas.
    Day 1: chest, triceps, shoulders
    Day 2: Biceps & back
    Day 3: Leg day.
    Then repeat.
    I also do full body circuit training 2 days a week.
    I go 3 weeks with a lighter weight with higher reps, then the next three weeks with the heaviest weight I can for 5 reps.
    Its important to constantly switch up your routine. That way your body doesn't get use to it.
    For you since you are new I would start off lighter with higher reps (8-12).
    I hear good things about new rules of lifting for women, though I've never read it myself.
    I usually just go onto things like womenshealthmag.com for new workout routines or tips.

    Thank you. I am just getting used to all the machines, and figuring out what they all do. Planet Fitness offers a full body 30 minute circuit room that I plan to use Mon Wed and Fri. I have a pretty high endurance and I'm not terribly out of shape. Saturdays and Sundays will likely be my rest days.
  • laurensayz
    laurensayz Posts: 67 Member
    A lot of people suggest New Rules of Lifting for Women as a good guide. I personally have no experience with that but it might be a good place to start.

    Advice: make sure you warm up well and stretch after your strength train. Some people don't warm up and just get right to it, but I find it helps decrease the soreness.


    I always walk about 4.0 mph on the treadmill and then turn it up to about 6 for a light jog for at least 15 minutes before doing any thing else. I do some stretching after the cardio. I need to work on some more stretching after the work outs though, I always forget.

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