Female weakling wants to build strength. Advice?

2»

Replies

  • likitisplit
    likitisplit Posts: 9,420 Member
    I've used this workout plan for the past year or so (I just keep repeating phase 2). I like it because, for each exercise, there's a video with a voiceover that explains each step in the exercise,a detailed explanation of how the perform the exercise, and a list of alternative exercises that work the same muscle area. (I don't follow the diet and supplements recommendations, though there are some tasty protein bar recipes.)

    http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html

    Thanks for the link. Unfortunately the program seems to mainly use studio equipment. Maybe I should have mentioned that I need something I can do at home... I have crazy schedule sometimes and it's a lot easier for me to squeeze in a workout at home.

    Convict Conditioning

    +1 for Convict Conditioning. It's a really great program.
  • lqichick
    lqichick Posts: 162 Member
    Bump
  • Stage14
    Stage14 Posts: 1,046 Member
    StrongLifts isn't a book, it's all online. You need a barbell with changeable weights and a bench for that one. Any flat utility bench will work, it just needs to be able to support your weight and the workout weight. And you can actually use dumbbells for that one starting out. You could probably get some good mileage out of a good pair of adjustable dumbells before you necessarily needed to move up to a barbell, so it would probably be your best bet for a small apartment at the moment (of the routines that require equipment at least). Look on Craigslist or scout yard sales for a sturdy bench and a set of adjustable dumbbells.

    Edited for repetitive repetition.
  • weavernv
    weavernv Posts: 1,555 Member
    bump
  • bunnylion
    bunnylion Posts: 265 Member
    Check out Nerdfitness.
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    Haha. That page is funny! :laugh:

    "So you want to get in shape, but you have no gym membership.

    That’s fine, screw gyms!
    They’re loaded with chumps, meatheads, pushy salesmen, and people who suck at working out."

    Love it. Also the beginners workout they suggest doesn't seem too intimidating. I'm going to try that tomorrow. Will have to substitute the regular push ups for my table push ups. There rest I can hopefully manage a few reps.
  • caribear1984
    caribear1984 Posts: 203
    You may also want to look into kettlebell exercises. Kettlebells are small, so they don't take up much room, but they are a good tool for increasing your strength. You can also get some good dvds to help guide you (although I have heard that Jillian's is horrible, so maybe not that one, lol.) And all of the other ideas mentioned here are good too. It really just depends on your goals, your space limitations, and whether you can access a gym or not.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Check out Nerdfitness.
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    Haha. That page is funny! :laugh:

    "So you want to get in shape, but you have no gym membership.

    That’s fine, screw gyms!
    They’re loaded with chumps, meatheads, pushy salesmen, and people who suck at working out."

    Love it. Also the beginners workout they suggest doesn't seem too intimidating. I'm going to try that tomorrow. Will have to substitute the regular push ups for my table push ups. There rest I can hopefully manage a few reps.

    Good for you! I'm still working on standard pushups myself. You start with where you are and you progress.
  • bunnylion
    bunnylion Posts: 265 Member
    Woot! Woot!
    I just tried the nerdfitness beginners workout which suggests the following:

    Three times a circuit of:
    20 body weight squats
    10 push ups (used my couch, I'm still faaar away from regular push ups)
    20 walking lunges
    10 dumbbell rows (using a gallon milk jug)
    15 second plank (did these on my knees)
    30 Jumping Jacks

    I'm incredibly proud to announce that with my modifications I was actually able to repeat all three circuits and the suggested reps. I had to take a couple of breaks and the last circuit was hard, but I made it! :bigsmile:
    Squats were actually a bit easy, so I'll try with my hands behind my head next time. Upper body strength, however, is non existent. I struggled to last 15 seconds doing a plank on my knees.... Well, it can only get better.

    Thanks for all your great tips. I will continue with this beginners routine for a bit and then look into some of the programs you suggested :flowerforyou:

    Bunny (soon to be Lion)
  • JoRocka
    JoRocka Posts: 17,525 Member
    congrats and good job for making mods to get you through it- that's really the trick to it- finding a modification that allows you to do the work but is still challenging. Big HIGH FIVE for you!!!



    That's the biggest step for body weight workouts- and it goes both ways- easy- normal to harder variations- the principle still applies. That idea will take you far!
  • bunnylion
    bunnylion Posts: 265 Member
    Oh, and how do I log this? I have never logged any strength exercise... There is a circuit training and a body weight training in the data base but both put the calories at around 200 for 20 minutes. That seems way too high. Weight lifting on the other hand seems to low with only 80 cals.
    Help?
  • stealthq
    stealthq Posts: 4,298 Member
    For the future - You Are Your Own Gym has a nice app, too.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Oh, and how do I log this? I have never logged any strength exercise... There is a circuit training and a body weight training in the data base but both put the calories at around 200 for 20 minutes. That seems way too high. Weight lifting on the other hand seems to low with only 80 cals.
    Help?

    I use "Calisthenics" for my routine.
  • bunnylion
    bunnylion Posts: 265 Member
    Oh, and how do I log this? I have never logged any strength exercise... There is a circuit training and a body weight training in the data base but both put the calories at around 200 for 20 minutes. That seems way too high. Weight lifting on the other hand seems to low with only 80 cals.
    Help?

    I use "Calisthenics" for my routine.

    I never heard the term Calisthenics before. I'm learning so many new things here today. Wow. And thanks.
  • buzybev
    buzybev Posts: 199 Member
    I don't have access to a barbell set yet, but will once I start grad school and can use the rec center. In for the tips!
  • lindsyrox
    lindsyrox Posts: 257 Member
    I do crossfit and go to a gym but a LOT of the workouts we do you could do at home on your own with little to no equipment. I've seen various crossfit gyms offer free community WODs (workout of the day), maybe check out your local area affiliates and see if any offer a free weekly or monthly WOD, it might give you ideas on what you can do at home and you can pick the coaches minds for more ideas.

    Its really hard to build a home gym w/ limited space because to do a variety of lifts it takes a variety of weights plus weights are EXPENSIVE :( good luck!
  • mikeyrs
    mikeyrs Posts: 176 Member
    Download the Runtastic Pump-It Apps (sit-ups, squats, push-ups, and pull-ups) and use them anywhere, anytime, no matter how busy your life is. These Apps sync with MFP and they produce great results through body weight training. They're great and I always recommend them to everyone who asks. Available free for iOs, Android, and Windows Phone platforms.

Categories