Need a good strength program

DefyGravity810
DefyGravity810 Posts: 34 Member
in Fitness and Exercise
Before I started losing weight I wore a size 22 bridesmaid dress in my friend's wedding and I hated everything about it including the condescending comments about how "well I wore the dress" while the skinny girls got told how pretty they looked. I'm going to be a bridesmaid again in a wedding next spring and I'm not having any of that crap this time. I've lost a lot of weight through Zumba and kickboxing but as far as I can tell the consensus seems to be the best way to lose inches is really through strength training. Right? I probably have 4-5 inches to go by January to get to my goal bridesmaid dress size. I'm still recovering from tennis elbow- I'm allowed to do weights just take it slow- and currently have a stress fracture in my foot (I know, this is all probably just another sign I really need to do strength training). So, programs like P90X and Insanity are pretty much out of the question right now. However, aside from doing squats and planks (which I'm not sure I can do with my elbow anyway) I really know nothing about strength training and I need a program I can follow that will tell me exercises to do to get a good full body workout. I do go to a gym so I have access to free weights and some machines. Any suggestions on a good program that is well rounded and produces results without being so intense I'll just re-injure myself? Thanks so much!

Replies

  • blvndr88
    blvndr88 Posts: 14
    Hey, I like to use bodybuilding.com for inspiration. They have some good workout routines. Fitness magazine websites also have free workout routines. The internet is full of resources for people with injuries, I have KT Tape on my knees right now.
    http://www.bodybuilding.com/fun/womens-strength-training-guide.htm
  • Unknown
    Unknown
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  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    I vote for Brandon Campbells P.H.U.L split. I personally run it and all of my lifts have gone up massively since I started it.
  • DefyGravity810
    DefyGravity810 Posts: 34 Member
    Thanks everyone, even just reading through these has helped me get a better understanding of what I should be doing. I appreciate it!
  • rick_po
    rick_po Posts: 449 Member
    You really need a doctor's OK before you start a strength program.

    These are good strength programs. You should read one and understand how strength training works, but they probably need to be adjusted to work around your injuries.

    Starting Strength
    Stronglifts 5x5
    all-pro beginner
    New Rules of Lifting
    Strong Curves

    Pay attention to the progression rules, and the de-load on failure rules, because that's what the key part of any strength program.

    But all these programs are going to be difficult with a stress fracture. I know PTs use a lot of machines instead of free weights, which can help stabilize injuries during exercise. But without knowing all the details about your injuries, I couldn't suggest using a specific machine, or suggest particular exercises to avoid.

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