Need some guidance on Strength Training/Toning

ToriTwinkle23
ToriTwinkle23 Posts: 8 Member
in Fitness and Exercise
Well, I am on day five of my “back to the gym!” routine. My plan, 6 days a week – at least 45 minutes of cardio. After the first 2 weeks I’m going to knock it back to 30 minutes of cardio, then work on 30 minutes of strength training! I need help with a strength training/toning plan though, I’ve never been good at figuring out how to do a leg day one day then an arm day the second day, then core the third, ect. Does anyone have a good resource on target area exercises for different days? Or any tips?? Thanks!

Replies

  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Are you going to be doing the freeweights or the machines at your gym? If machines, you might have to scope out which ones you have there first (and freeweights always get recommended, keep in mind).

    And are you looking for mainly strength or do you want to put on muscle (are you losing weight, too)? Sorry for all the questions, lol. We'll fix you up with something nice, though!
  • Walter__
    Walter__ Posts: 518 Member
    I can't provide a specific program because I do my own thing, but what I can tell you is that a good weight lifting session is going to be more than 30 minutes. I'd say at the very least 45 minutes if you're doing hypertrophy-oriented training.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    What if she does an upper body/lower body split? I know most of the top recommended programs are full-body, but are there any good simple splits around that are good?

    (I do an UB/LB split myself, but I have crazy medical constraints, so my program is very individualized, lol.)
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    First off, what are your goals? Have you ever lifted weights before or are you new to lifting? Do you have access to a full gym with machines as well as free weights or are you limited in terms of equipment?
  • Walter__
    Walter__ Posts: 518 Member
    What if she does an upper body/lower body split? I know most of the top recommended programs are full-body, but are there any good simple splits around that are good?

    (I do an UB/LB split myself, but I have crazy medical constraints, so my program is very individualized, lol.)

    I think you can see results with any decently thought out program. Whether she wants to do a bro split, full body, or upper/lower split..it's all up to personal choice. My only advice to her is dedicate more than 30 minutes to it.

    To beginners, even if they're doing low rep-heavy weight programs like 5x5, I recommend they first start out with high reps-low weight just to learn proper form. Once they've got the hang of the form down, then they can proceed onto their 5x5 program. It's extremely difficult (and often times dangerous) to learn proper form when you're using heavy *kitten* weight for technically complex lifts like squats and deadlifts, so it must be learned before you use heavy weight.

    Speaking of splits.. I've got a weird split as well. Mostly because I go to the gym when I feel like it, and do whatever I feel like doing that day.
  • Renette2014
    Renette2014 Posts: 1 Member
    Hi there, invest in a few sessions with a well qualified personal trainer. He/she will provide a personalised programme to get you started and you can meet with them on a regular basis to review your programme.

    I have spinal issues and my PT has taken me from strength to strength over the 5 years I have worked with him. I am amazed and so excited with my results. He understands what my issues are and continually changes my programme to accommodate my problem areas. He is strict with the exercises I can and cannot do, which I so appreciate because it keeps me pain free. It is cheaper than continually visiting a physio The BEST personal investment I have made and will continue to make. All the best with your training. It is so worth it! :)
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    What if she does an upper body/lower body split? I know most of the top recommended programs are full-body, but are there any good simple splits around that are good?

    (I do an UB/LB split myself, but I have crazy medical constraints, so my program is very individualized, lol.)

    I think you can see results with any decently thought out program. Whether she wants to do a bro split, full body, or upper/lower split..it's all up to personal choice. My only advice to her is dedicate more than 30 minutes to it.

    To beginners, even if they're doing low rep-heavy weight programs like 5x5, I recommend they first start out with high reps-low weight just to learn proper form. Once they've got the hang of the form down, then they can proceed onto their 5x5 program. It's extremely difficult (and often times dangerous) to learn proper form when you're using heavy *kitten* weight for technically complex lifts like squats and deadlifts, so it must be learned before you use heavy weight.

    Speaking of splits.. I've got a weird split as well. Mostly because I go to the gym when I feel like it, and do whatever I feel like doing that day.

    SL5x5 starts you out with the bar exactly for this reason. To get the movement and form down.
  • Walter__
    Walter__ Posts: 518 Member
    SL5x5 starts you out with the bar exactly for this reason. To get the movement and form down.

    Empty bar works fine. Do remember that it takes 300-500 repetitions to learn a new motor pattern. 75 reps a night (that's only 5x15) with an empty bar will get you there faster than 25 (5x5). So it is, IMO, better for a beginner to start with high reps then transition to a lower 5x5.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    SL5x5 starts you out with the bar exactly for this reason. To get the movement and form down.

    Empty bar works fine. Do remember that it takes 300-500 repetitions to learn a new motor pattern. 75 reps a night (that's only 5x15) with an empty bar will get you there faster than 25 (5x5). So it is, IMO, better for a beginner to start with high reps then transition to a lower 5x5.

    You could be right. I know a lot of getting good form is in the approach and set up. Just moving through the range of motion is fairly easy once the body and bar placement are set. Watch a veteran lifter and the approach is like a ritual or check list. That has to part of the practice also.

    The OP should get the book Starting Strength no matter which program they start with.
  • rybo
    rybo Posts: 5,424 Member
    Well, I am on day five of my “back to the gym!” routine. My plan, 6 days a week – at least 45 minutes of cardio. After the first 2 weeks I’m going to knock it back to 30 minutes of cardio, then work on 30 minutes of strength training! I need help with a strength training/toning plan though, I’ve never been good at figuring out how to do a leg day one day then an arm day the second day, then core the third, ect. Does anyone have a good resource on target area exercises for different days? Or any tips?? Thanks!

    I would recommed a 3x week full body routine using compound moves. Push, pull, legs.
    Push-Flat bench, incline bench, overhead press, dips(probably assisted)
    Pull-Rows, pull ups (assisted)
    Legs-squats, lunges, Glute bridge
    Pic one from each category, do 3 sets of 12-15 reps
    That should get you started nicely and as long as you don't take more than 1-2 mins between sets, you should be done in 30-35 minutes
  • ToriTwinkle23
    ToriTwinkle23 Posts: 8 Member
    Wow! Thanks for all the replies!

    I go to a fully equipped gym (Oz Fitness), and they've got LOADS of machines and free weights. It's a little (ok a lot) intimidating. It's so overwhelming, I don't know where to start. That's why I always end up staying on the elliptical, rather than get off it and go to the machines. I want to lose the fat and gain just enough muscle to tone (I don’t want my muscles to look super defined). I am 5’5” and weigh 143 lbs. Most of the weight is fat, I have a desk job and really don’t get up and about much (Other than my gym activity and cleaning at home). So my goal is to weigh 130 (with a good portion of the fat gone and some muscle built) by my 30th birthday (June 18th of this year). That’s probably impossible, huh?
  • ToriTwinkle23
    ToriTwinkle23 Posts: 8 Member
    Well I quiet like what she looks like in the off season! She looks healthy! :)
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Starting Strength and new rules of lifting for woman are good beginner resources..

    I think someone already mentioned this but starting with a three days a week total body workout that revolves around compound movements - squats, deadlifts, bench press, rows, overhead press, pull ups/chin ups would be a great start. Then after three to six months you can move to a little more advanced program like an upper/lower split or something like that.

    I would also say that your strength training should be 45 minutes to an hour three days a week, and then mix in two days a week of cardio.

    good luck to you ...
  • RGv2
    RGv2 Posts: 5,789 Member
    Starting Strength and new rules of lifting for woman are good beginner resources..

    I think someone already mentioned this but starting with a three days a week total body workout that revolves around compound movements - squats, deadlifts, bench press, rows, overhead press, pull ups/chin ups would be a great start. Then after three to six months you can move to a little more advanced program like an upper/lower split or something like that.

    I would also say that your strength training should be 45 minutes to an hour three days a week, and then mix in two days a week of cardio.

    good luck to you ...

    Agreed, and to throw in:

    You're probably going to gain VERY little to no muscle since you're female and eating on a deficit.

    You probably don't need a "core" day. What is your goal for this core day? Many of us don't do isolated ab/core exercises, or it's only about 10-20 min a week.
  • ToriTwinkle23
    ToriTwinkle23 Posts: 8 Member
    Hmm, well I'd like to be solid and get rid of all the jiggle! I am not sure what the best way is to go about that. Should one go on a deficit with their calorie intake until a good portion of the fat is gone then have more of a caloric intake and work on gaining muscle??

    I don't really know WHAT I am talking about when it comes to a "core day". I just know that people work certain muscle groups a day, rather than all at once. Right?

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