Strength Training Advice

ticribbs
ticribbs Posts: 120 Member
in Fitness and Exercise
I have been going to they gym at least 5 times a week for about 2 months now and I normally just do cardio (treadmill, elliptical and bike) but after much reading I've decided to throw in some strength training. The only problem is that I've never done weights before. So today I asked the workers at the gym which equipment was best for beginners and they directed me to the controlled machines like the leg press, abdominal crunch etc because there is less chance of injury from poor form. I did 10 sets of 10 reps with 70 pounds on the leg press, 10 sets of 10 reps at 50 pounds on the abdomen crunch and 10 sets of 5 reps at 30 pounds on the shoulder press. Is this a good start pr am I way off base?

Replies

  • mrincredible93
    mrincredible93 Posts: 146
    I have a tee-shirt that says "The Hardest Lift of All is Your A** Off the Couch". ANY start at strength training is a good one! Your numbers are individual and should be whatever challenges you. Form is critical and is so much more important, especially at the early stages, than how much you lift. Leave your pride at the door about how much you lift and make sure whatever it is you do lift is done in proper form and continues to be challenging for you.
  • ticribbs
    ticribbs Posts: 120 Member
    Thanks! I guess I just wanted to make sure the equipment I'm using is a step in the right direction :)
  • auddii
    auddii Posts: 15,357 Member
    It's definitely a step in the right direction, but there are somethings you should focus on. I'd recommend looking around for a designed program that targets the full body. If you want to start off with the machines at first, that's fine, but free weights and compound lifts (target multiple muscle groups at once) can shorten the amount of time you spend lifting to hit the whole body.

    That said, whatever program you chose, make sure it is a progressive overload. Basically, always try to improve when you lift, whether it's more reps, less rest time between sets, or more weight. There's some good info on progressive overloads here:
    http://www.nerdfitness.com/blog/2014/03/21/how-to-set-a-new-personal-record-every-day/
    http://www.bodybuilding.com/fun/goulet11.htm
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    I suggest forgetting the machines for awhile. Learn the big barbell lifts. That's where you'll gain real world strength. I did Stronglifts, and it's a very good beginner program. You start with empty bar so you can get form down.

    Good luck.
  • auddii
    auddii Posts: 15,357 Member
    I suggest forgetting the machines for awhile. Learn the big barbell lifts. That's where you'll gain real world strength. I did Stronglifts, and it's a very good beginner program. You start with empty bar so you can get form down.

    Good luck.
    To add to this, I also do strong lifts, and I have loved what it's done to shape my body (even though I still have a lot to lose) and the strength gains I've made. There's a great breakdown of the program here, and it's overall a great support group with lots of information and people to answer questions:
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • ticribbs
    ticribbs Posts: 120 Member
    I suggest forgetting the machines for awhile. Learn the big barbell lifts. That's where you'll gain real world strength. I did Stronglifts, and it's a very good beginner program. You start with empty bar so you can get form down.

    Good luck.

    Honestly, I'm really nervous to use those weights because I'm too scared I will hurt myself. Will I not see the same results using machines that I can control a little easier?
  • ticribbs
    ticribbs Posts: 120 Member
    Ultimately I will probably get a trainer to help but I don't know when I can afford one and I don't want to keep using that as my excuse.
  • lilRicki
    lilRicki Posts: 4,555 Member
    use the pully's until you gain a little bit of confidence in yourself...and then hit the free weights. Youtube everything you can, read, read ,read, read as much as you can about lifting. Bodybuilding.com, New Rules of Lifting for Women, Stronglifts, etc will give you a plan of action. I know how it feels to be a little weirded out when you first start. but you're going to soon discover that you're bored and you want to lift MORE! You also get a better workout using free weights. I still use pully machines in my routine, but only 2 of them, the rest is body weight and free weights. Good Luck!
  • auddii
    auddii Posts: 15,357 Member
    Starting with machines is definitely better than nothing. It will just take longer in the gym because each one isolates a particular muscle group. There are still machines that work larger muscle groups than others (such as a leg press will work more muscles than a leg curl).

    The link I provided has a TON of good info and videos on form. You start with light weight in the beginning to work on form and then slowly add weight. You don't have to be scared of it, and I completely understand. I thought about free weights for several months before I ever picked one up. But, now I have good form, and I love it. I have not had a trainer show me anything, so I've been working off of videos.

    Also, the ETP group has a ton of videos that people have taken of themselves asking for form critiques. I found it very helpful to look at their videos and then the critiques. I've identified some little things that I'm doing incorrectly that others were too.
    http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member

    Honestly, I'm really nervous to use those weights because I'm too scared I will hurt myself. Will I not see the same results using machines that I can control a little easier?

    You're more likely to injure yourself playing sports than lifting heavy weights smartly. In the time I've been lifting, I've had one small injury that cause me to not lift for 3 days. Also during that time, I've had two torn hamstrings from adult coed football.

    You won't see the same results. Your body adapts to the world you present it. Lifting heavy will force the biggest and quickest changes. The machines have a set path, which let you only work the bigger muscles - like the biceps. There's a ton of little muscles, the stabilizing muscles, connecting the shoulder to the upperarm that never get worked using machines.

    Once you commit to learning the lifts, it only gets easier. The hardest day is day one.
  • ticribbs
    ticribbs Posts: 120 Member

    Honestly, I'm really nervous to use those weights because I'm too scared I will hurt myself. Will I not see the same results using machines that I can control a little easier?

    You're more likely to injure yourself playing sports than lifting heavy weights smartly. In the time I've been lifting, I've had one small injury that cause me to not lift for 3 days. Also during that time, I've had two torn hamstrings from adult coed football.

    You won't see the same results. Your body adapts to the world you present it. Lifting heavy will force the biggest and quickest changes. The machines have a set path, which let you only work the bigger muscles - like the biceps. There's a ton of little muscles, the stabilizing muscles, connecting the shoulder to the upperarm that never get worked using machines.

    Once you commit to learning the lifts, it only gets easier. The hardest day is day one.


    I agree, sports does pose a greater risk for injury. My mom threw her back out lifting so that's why I'm a little reluctant to just jump in to that. She didn't have the form right and was lifting too much and was alone, granted there are a lot of flags there it still makes me nervous none the less. Her back was never right after that :(. Hence why I want to get a trainer to show me the right way to do it.

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