New to weight lifting- need help

Brunette122
Brunette122 Posts: 107 Member
in Fitness and Exercise
Hello everyone. Like millions of other americans, I thought cardio and lifting 5 lb weights was enough but I'm ready to do real strength training. I was wondering what everyone's weight lifting regimen is. For instance, should I go for lifting 3 times a week? And if I do a M W F, should I work on legs on monday, arms on wednesday, and abs on friday? Thank you in advance! :)

Replies

  • fivethreeone
    fivethreeone Posts: 8,196 Member
    Here's a blog I wrote as an intro to weight lifting: resources, schedules, etc. This pretty much covers everything I would say to you. :)

    Also, you do not need to do any targeted ab work. I don't, and I have visible abs. BUT if you choose to do abs, 5-10 minutes once or twice a week is more than enough. No need to do an ab day.

    http://www.myfitnesspal.com/blog/fivethreeone/view/how-did-i-workout-570888
  • barbellax
    barbellax Posts: 3
    What happened to chest, back, and shoulders?
    When I do 3 times a week, its usually legs, back, chest/shoulders. Or an upper/lower body split. I initially started lifting weights following "New rules of lifting for women" and then proceeded to follow a program similar to 5x5 stronglifts.
  • candiceh3
    candiceh3 Posts: 379 Member
    I do NROL4W which is a full body workout three times a week.
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    If your brand new (never really lifted before) I would either go with something like New Rules of Lifting, Strong Lifts, or Starting Strength, (and use YouTube a lot to see what the form should look like), or hire a trainer who understands that you want to work with free weights and not machines or cardio stuff.

    As far as days, if you've got a day in between, you can work full body each time if you want. (Or, I do chest/back one day, which includes arms a lot, and legs and shoulders the next, and incorporate abs into each time)
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    most beginners will benefit most from full body circuits, done on alternating days (i.e. M-W-F). many people go on a split program after training for some time, and like fivethreeone said, no need for a separate ab day. a couple of sets of some real ab exercises at the end of your work out is great.

    cardio is necessary for a good level of fitness. what is the point of being strong if you get winded going up a flight of stairs? so do a couple of HIIT sessions a week, and one day of low intensity steady state cardio. that could be a 3-5 mile run, a long bike ride, a swim, or even a hike.

    but then again, your routine is based on your goals.
  • Stilrh
    Stilrh Posts: 1 Member
    Full body circuits three times a week. On a FBW you'll see linear progression and faster results, especially if you're a lifting novice. Something like stronglifts with a little extra arm work (depends on your desired physique) is a great start.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    this helped me out in the beginning, to design my routines

    http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
  • beachlover317
    beachlover317 Posts: 2,848 Member
    I do Stronglifts 5X5.

    Here are two groups that can get you started and answer questions:

    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    Also agree with Apollo - I actually started with NerdFitness until I could get a barbell/weights. Good idea!

    Good luck and have fun!
  • Brunette122
    Brunette122 Posts: 107 Member
    wow! thank you all for the great info :) it is much appreciated. i cant wait to start!

Categories