Weekly exercise routine plan

beatingobesityforlife
beatingobesityforlife Posts: 121 Member
in Fitness and Exercise
I just started exercising and as soon as I got through walking I felt so lost as to what strength exercises I should focus on each day. Can anyone give me an example so I won't be lost and confused from now on and can establish a weekly workout plan? It may sound silly, but I'm really stressed trying to figure it out right now. I am not sure where to start. Thank you and add me as a friend if you would like, I'm 22, a WOHM & 100+ to lose.

Replies

  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Look into New Rules of Lifting for Women, Starting Strength, StrongLifts 5x5 and All Pro: A Beginner's Routine. Something where you're lifting progressively heavier weights, and it doesn't have to be something specifically geared toward women. 3 days strength, 3 days cardio if you want, just make sure you have a rest day. If you choose New Rules of Lifting for Women, there's a group called NROL4W, and on the home page is a link to pre-filled worksheets that make it a lot easier to understand. It depends on what equipment you have available. If you don't have any, you can do bodyweight exercises, like You Are Your Own Gym (app and a book, I think), or look them up on YouTube. BeFit and FitnessBlender have great workouts on YouTube.
  • shmerek
    shmerek Posts: 963 Member
    When I started my beginner program was the following.
    Workout A
    Squats
    Bench Press
    Rows (bent over)
    Tricep exercise (i did pull downs)
    Calf raises

    Workout B
    Deadlifts
    Pull-ups
    Shoulder Press
    Barbell exercise (I did ezbar curls)
    Abs (I did hanging leg raises)

    I did this three times a week and that was it. Pretty basic but it has all the compound lifts, I did rep ranges from 8-10. It might not seem like much but it is a great way to get started in a simple manner.
  • beatingobesityforlife
    beatingobesityforlife Posts: 121 Member
    Thank you so much for sharing this with me. I visited the befit you suggested to watch on YouTube and I love it. I also found some very organized workout sheets that definitely helps guide me.For a home gym I do have a treadmill and I dance for cardio. As far as weight lifting I currently do not have any weights, just ankle and wrist weights weighing about 3 lbs for the two wrist weights and 5 lbs for both of the ankle weight. I have a exercise ball and weighted jump rope but haven't used them yet.
    Look into New Rules of Lifting for Women, Starting Strength, StrongLifts 5x5 and All Pro: A Beginner's Routine. Something where you're lifting progressively heavier weights, and it doesn't have to be something specifically geared toward women. 3 days strength, 3 days cardio if you want, just make sure you have a rest day. If you choose New Rules of Lifting for Women, there's a group called NROL4W, and on the home page is a link to pre-filled worksheets that make it a lot easier to understand. It depends on what equipment you have available. If you don't have any, you can do bodyweight exercises, like You Are Your Own Gym (app and a book, I think), or look them up on YouTube. BeFit and FitnessBlender have great workouts on YouTube.
  • beatingobesityforlife
    beatingobesityforlife Posts: 121 Member
    Thank you so much. Do you know of any good alternatives to squats? I recently had a knee surgery and am trying to avoid anything strenuous on my knees. Thank you again for sharing your beginners ideas, this really helps me!!!
    When I started my beginner program was the following.
    Workout A
    Squats
    Bench Press
    Rows (bent over)
    Tricep exercise (i did pull downs)
    Calf raises

    Workout B
    Deadlifts
    Pull-ups
    Shoulder Press
    Barbell exercise (I did ezbar curls)
    Abs (I did hanging leg raises)

    I did this three times a week and that was it. Pretty basic but it has all the compound lifts, I did rep ranges from 8-10. It might not seem like much but it is a great way to get started in a simple manner.
  • tolae2006
    tolae2006 Posts: 54 Member
    fitnessblender on youtube and its free
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Thank you so much for sharing this with me. I visited the befit you suggested to watch on YouTube and I love it. I also found some very organized workout sheets that definitely helps guide me.For a home gym I do have a treadmill and I dance for cardio. As far as weight lifting I currently do not have any weights, just ankle and wrist weights weighing about 3 lbs for the two wrist weights and 5 lbs for both of the ankle weight. I have a exercise ball and weighted jump rope but haven't used them yet.
    Look into New Rules of Lifting for Women, Starting Strength, StrongLifts 5x5 and All Pro: A Beginner's Routine. Something where you're lifting progressively heavier weights, and it doesn't have to be something specifically geared toward women. 3 days strength, 3 days cardio if you want, just make sure you have a rest day. If you choose New Rules of Lifting for Women, there's a group called NROL4W, and on the home page is a link to pre-filled worksheets that make it a lot easier to understand. It depends on what equipment you have available. If you don't have any, you can do bodyweight exercises, like You Are Your Own Gym (app and a book, I think), or look them up on YouTube. BeFit and FitnessBlender have great workouts on YouTube.

    You may want to stick with bodyweight exercises, and modify them to make them more challenging as you go along, at least until you have access to more weights. Or you can use things around your house. Fill a backpack with your weights, bags of rice or sand for weighted squats/lunges when you can do them, or small duffle bags with a short enough handle that you could use them in place of dumbbells for curls/shoulder press/deadlifts. Be sure to watch videos on form so you don't hurt yourself. My brain is tired, it's having a hard time thinking right now. :)

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