Adding Strength training.... Need HELP!!

i've always heard for lean muscle you do more reps with less weight. i think you should just go at a pace you feel comfortable doing! you should look into power 90 or jillian michaels 30 day shred if you have any weights at home! they are both really great for toning (in the p90 they have a different video for sculpting and cardio, i dont think the 30 day shred does)

I've always heard lighter weights with higher reps. 10 reps is "normal" in a set. Cut the weight in half and do 15 reps. That sort of thing.

The "best" weight training though that I've ever done is via Yoga. I know it sounds all "new-agey" but it really works. You'll get really strong, very fast.

Hi: I found this site yesterday as I was looking for a weight routine I could do at home with hand weights. I gave it a try and found I could only do 2 reps of each set. Oh well it is a start. Tomorrow will be a bit better, maybe less reps but a full 3 sets.

http://www.myfit.ca/fitnessprograms/viewprogram.asp?title=Beginner Freeweight Program&programid=53

I am feeling the lunges in the butt today.

1. 8-10 reps for bulk and 12-15 reps for toning is a decent number to go by, the last couple of reps should be really hard so if you are wanting to tone up then find a weight you can lift at least 13 times if that makes sense. Its all trail and error to get the weight that is right for you, write down the numbers too, even if you are toning up after time the same weight will be easier so you will need to increase it a little, going by the same rule as above.

2. Again lots of opinions on this, my opinion is don't work it if its sore....muscle soreness is all part of the process (a bit of cardio and a lot of stretching helps reduce it). My old rugby training routene which I am going back to was:

Mon: upper body Tues: Lower Body: Weds: Cardio Thurs: Upper Body Fri: lower body and the weekend off. (20 mins cardio before strength training) Granted that was for bulk but if you use lower weight with higher reps it should still work.

3. Weight lifting should really be called weight lowering...lol you do most of the work lowering the weight, good form is key to getting results, hard and fast roid monkey approach isn't really what you want, 2 up and 4 down (seconds) or something along those lines, exhale on the positive part of the motion (away from your body) and inhale on the way down.

4. I will let someone else answer this one as for toning I'm not sure if the same routine would be good.

Hope this helps,

Good Luck

Ben.

Well you are a girl so you are not going to "bulk up" no matter what. Lift what you can to challenge yourself. When the weight starts to get easy go up another 5 lbs. When I started lifting I would do reps of 10-12, if it was not really hard by my 12th rep I would increase my weight. Currently I am lifting with reps of 6-8 and using heavy weights. I lift slowly, that way I am in control of my form and less likely to hurt myself and I think it is more effective than doing fast reps. I have been lifting for a couple of years and have not ever put on bulky muscle and I am a girl. since you are starting out I would lift 3 days a week. I alternate between upper body and lower body (different days). There are a lot of great threads on here about strength training, you should check them out. Don't be afraid of strength training, I have never felt or looked better! It's great to help get rid of the flab! Hope this helps.

Unless you are in a gym 8 hours day lifting weights you will not bulk up! Use a weight you are comfortable with. 3 sets of 12 is a good start. If you dont feel the muscle get exhausted your not doing enough! A one time meet with a personal trainer is a vreat way to start!

I agree: unless you make a very serious effort, women do not have enough testosterone to get "bulky". I sit in the "lifting heavy weights is fabulous" camp

A good place to start might be doing a full body workout with 3 sets of 12 reps for each exercise. Include exercises for your:
> Quads (like step-ups, lunges or squats)
> Hamstrings (like hamstring curls or deadlifts)
> Chest (like chest press or flyes)
> Back (like pull-downs, pull-ups or row)
> Shoulders (like shoulder press or raises)
> Core (like plank holds or other abs exercise of choice)
(If you have time, you can include exercises for triceps and biceps and calves).

New Rules of Lifting for Women is a TERRIFIC book. Even if you don't do the workouts in there, reading it will give you so much information and get rid of any wrong ideas you have about weight lifting. You can even check it out at the library, but it's well worth the $12-$15 it is on Amazon. It really is great. Don't be afraid of weights. The majority of research shows that women should lift just like men do. In 99% of cases, women will not get bulky.