Heavy Lifting without Barbells

greypilgrimess
greypilgrimess Posts: 353 Member
edited February 17 in Fitness and Exercise
I am looking for advice and program suggestions for starting heavy lifting. I'm a runner but I understand that lifting is important for losing fat and toning. And I want to be strong! My main problem right now is that programs I have seen rely heavily on barbells which I have no access to.

My gym is small with limited equipment (it's the only one I can get to), it has a selection of dumbbells and a couple of basic weight machines, and one of those machines that you can perform a large variety of exercises on by shifting the positions of the handles/bars (I have no idea what it is called!)

Also, I have heard of New Rules for Lifting for Women, is this a program/guide that also requires barbells?

Replies

  • discoveredamber
    discoveredamber Posts: 379 Member
    New rules of lifting for women does require barbells. I am on stage two. You need at least 1 barbell. But mostly you use dumbbells and machines. I have not done it but I have heard great things about you are your own gym. Not really heavy lifting. But from what I heard it helps build muscle. Good luck on finding what works for you
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    There are dumbbell variations for pretty much all barbell routines. It would at the very least be a start. Machines will be fine as a secondary to DB's since you don't have any other options.

    Do you plan on switching your focus to lifting from running for a bit or do you want to supplement running with lifting? There are many great programs out there:

    Stronglifts
    Starting Strength
    All-Pro's beginner routine
    Strong Curves

    I personally love the templates of Strong Curves because they work well when I am focused on lifting plus when I am focused on running.

    I have not read or tried NROLW however I know that much of the feedback has been that while it's a great program, it can be very time consuming as you get further into it.

    Good luck!
  • greypilgrimess
    greypilgrimess Posts: 353 Member
    Thank you both! I will check those suggestions out too.

    My plan is to supplement my running. I'd love to put more focus on lifting but I am going to start training for some races so I can't drop the running.

    The Strong Curves sounds interesting, I'll do some research!
  • h7463
    h7463 Posts: 626 Member
    Hi! If your priority is running, look into supplementing your training with high intensity interval training HIIT. This can be anything from series of high intensity body weight exercises, interval track running/sprint drills, to simple routines with hand weights, dumbbells or kettlebells, done with intensity. The exercises will help you with endurance and some strength. They are not necessarily building any muscle, though. I have competed in track for several years, and I think you would benefit from it, from personal experience.
    I train at home, and before I got my barbell, there were always water buckets around....lol
    Train safe, have fun!
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Thank you both! I will check those suggestions out too.

    My plan is to supplement my running. I'd love to put more focus on lifting but I am going to start training for some races so I can't drop the running.

    The Strong Curves sounds interesting, I'll do some research!

    So I'm assuming that you are running 3 or 4 days/week then. I would suggest 2 or 3x/week full body, IMO that will give you the most bang for your buck, although this will depend on your ability to recover as well :smile:
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