Beginner in the gym - help with strength routine

xstup1dc0rex
xstup1dc0rex Posts: 8
in Fitness and Exercise
I just joined the gym today. I'm looking to lose weight. i have about 125lbs I want to lose. I'd prefer to add in strength training in the beginning to help build muscle tone, because from everything I've read, that will help burn more calories.

That being said, I don't know where to begin with strength training? I was intending on doing pure cardio for maybe 2 weeks to a month just to help build up my stamina a little, and get used to being in the gym, etc. Is that a good idea? Or should I jump straight into strength training? I'd prefer to do machines vs. free weights. at least right now, just because I have no clue what I'm doing. And I feel like there is less risk for injury with machines, being new to it and all.

What machines do I start with? What weight? How many sets and reps? When do I know to increase my sets and reps? I guess I just need a beginners guide to weight machines, but I've yet to come up with any threads or web pages searching. Any tips would be GREATLY appreciated!

Replies

  • PlayerHatinDogooder
    PlayerHatinDogooder Posts: 1,018 Member
    Look into stronglifts 5x5
    New Rules of Lifting
    Starting Strength

    Don't try to create your own routine as of yet because you just don't have the knowledge to create an effective on. These programs are all done using a barbell and free weights. I know you said you'd rather use machines but I strongly urge you to watch you tube videos (Look up a guy named Mark Rippetoe for proper form) or get a session with a personal trainer.

    It's better to start off with light free weights than it is to start off with heavy machines in my opinion.
  • Ainar
    Ainar Posts: 858 Member
    This is a good one for beginners - http://forum.bodybuilding.com/showthread.php?t=148036063

    What about machines vs weights, I would never recommend that for beginner. Machines are supposed to be a bonus exercise. They are good to isolate particular muscles to focus on your weak points or give some extra burn at end of your set. But they should not EVER be the only thing you do in ANY program, at least in my opinion. You should always focus on free weights as a main foundation of any lifting program.
  • wwhickok
    wwhickok Posts: 29
    So, for someone who basically has never spent much time in his life exercising and is just starting out, and wants to build muscle, where should I start?

    I find myself using a lot of machines, the one thing that is a problem is that frankly, I'm not real comfortable in the Free Weight Room at the Gym because it's full of guys who are already very muscular. Of course that insecurity with my appearance and health is the biggest reason I started going to the gym. The biggest problem I run into is that really, I have no idea where to start and what I should be doing. For the last few weeks I've only done the machines (I see above that isn't the right approach).
  • xstup1dc0rex
    xstup1dc0rex Posts: 8
    Look into stronglifts 5x5
    New Rules of Lifting
    Starting Strength

    Don't try to create your own routine as of yet because you just don't have the knowledge to create an effective on. These programs are all done using a barbell and free weights. I know you said you'd rather use machines but I strongly urge you to watch you tube videos (Look up a guy named Mark Rippetoe for proper form) or get a session with a personal trainer.

    It's better to start off with light free weights than it is to start off with heavy machines in my opinion.

    Thanks so much! I'll look into those! Like wwhickok said, I'm also very nervous about using free weights. There are lots of the "big buff dudes" in there, and its very intimidating, especially being an overweight "big girl." I'm thinking later this week, I may try to go to the gym real late when nobody is there so I can get comfortable doing some weights without feeling "watched"
  • Dcioby73
    Dcioby73 Posts: 18 Member
    Doing a full body workout twice a week, while concentrating on getting your cardio in 5 times a week will probably speed up your fat loss considerably.

    Chest 2 sets of 12 reps
    Back 2 sets of 12 reps
    Thighs 2 sets of 12 reps
    Calves 2 sets of 12 reps
    Biceps 2 sets of 12 reps
    Triceps 2 sets of 12 reps
    Abs 2 sets of 15 reps

    Machines are fine to start with, and if you're in a position to, I would buy a few sessions with a Personal Trainer, so you learn proper form, how much weight to use, tempo and breathing. You can tell family and friends that's what you want for your birthday/Christmas gift etc, just cash towards purchasing a 5 or 10 session package with a trainer.
  • wwhickok
    wwhickok Posts: 29
    Look into stronglifts 5x5
    New Rules of Lifting
    Starting Strength

    Don't try to create your own routine as of yet because you just don't have the knowledge to create an effective on. These programs are all done using a barbell and free weights. I know you said you'd rather use machines but I strongly urge you to watch you tube videos (Look up a guy named Mark Rippetoe for proper form) or get a session with a personal trainer.

    It's better to start off with light free weights than it is to start off with heavy machines in my opinion.

    Thanks so much! I'll look into those! Like wwhickok said, I'm also very nervous about using free weights. There are lots of the "big buff dudes" in there, and its very intimidating, especially being an overweight "big girl." I'm thinking later this week, I may try to go to the gym real late when nobody is there so I can get comfortable doing some weights without feeling "watched"

    Truly glad to hear I'm not the only one that feels that way. I know how bad it sucks to feel that way, so I definitely sympathize.
  • lwr731
    lwr731 Posts: 33 Member
    I think you are wise to include strength training early in your wellness routine. I am 54-years old, and I lost about 40 pounds before coming to MFP. I've learned a lot of things from people who seem to know what they are talking about, and one of those regarded losing muscle. Since I was (and continue) to eat at a deficit for weight loss, the risk is losing muscle as the pounds drop. I started strength training because I did not want to lose more and become "skinny fat." I want to preserve muscle to support all this extra skin I expect to have! Besides, strength training makes you strong and prevents osteoporosis.
    I admit that it was frustrating when "pounds loss" began to slow once I started weight training, but I seen in photographs that I became smaller, anyway. Basically, I stopped losing muscle even though I continued to lose fat.
    Someone mentioned a couple of strength programs, and I have done the New Rules of Lifting for Women. I became side-tracked and didn't finish, but I will. I also take a Body Pump class at my gym. It involves barbells and sometimes dumbbells, and it is more about endurance. Even so, I am stronger as a result.
    I don't know enough to develop my own routine, and apparently proper form is very important. People are usually very glad to help.
  • xstup1dc0rex
    xstup1dc0rex Posts: 8
    Doing a full body workout twice a week, while concentrating on getting your cardio in 5 times a week will probably speed up your fat loss considerably.

    Chest 2 sets of 12 reps
    Back 2 sets of 12 reps
    Thighs 2 sets of 12 reps
    Calves 2 sets of 12 reps
    Biceps 2 sets of 12 reps
    Triceps 2 sets of 12 reps
    Abs 2 sets of 15 reps

    Machines are fine to start with, and if you're in a position to, I would buy a few sessions with a Personal Trainer, so you learn proper form, how much weight to use, tempo and breathing. You can tell family and friends that's what you want for your birthday/Christmas gift etc, just cash towards purchasing a 5 or 10 session package with a trainer.


    That's a HUGE help! Ill do that! My gym has a deal going right now that if i get someone else to purchase training sessions with me, they are only $10 each. So I may get my SIL to get some with me and use them as I go along!!!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Machines are fine to start with, and if you're in a position to, I would buy a few sessions with a Personal Trainer, so you learn proper form, how much weight to use, tempo and breathing. You can tell family and friends that's what you want for your birthday/Christmas gift etc, just cash towards purchasing a 5 or 10 session package with a trainer.

    Agreed... nothing wrong with machines if that's what you're more comfortable. Free weights will give you a more complete workout and help with functional strength, but machines are fine for your goals.

    as for weight and reps, it's hard to say. aim for 3-5 sets, 6-10 reps per set. Use as much weight as you can so the last rep or two of each set is a real struggle to complete.

    At this point there is no need to focus your workouts on certain body parts... go ahead an do full body workouts 3 days a week. You can do cardio 2-3 days per week if you want, then test the other day or two.


    On a side note, you talk about wanting to lose weight. Weight loss is a function of diet, not exercise... so make sure your intake is in check. Also, results are more about the effort you give than the program you choose, so focus more on giving 100% every session rather than researching the "perfect" routine.

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