We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Books on Lifting

bogo_baby
bogo_baby Posts: 82 Member
edited November 2024 in Fitness and Exercise
I was looking into the NROLFW, but I don't have a lot of the equipment needed. I have a modest set of weights (1-25 lbs), resistance bands, an exercise ball, and a stationary bike by way of fitness equipment.

I am looking for books/references to incorporate the fitness equipment I have with planned routines. Does anyone know of other books that have decent routines? Or some sort of reference I can print out and use from home?

I need structure in my routines, otherwise I find myself forcing it, then quitting... and I would like to use the equipment I have invested in. I know there are plenty of resources online, but I spend too much time planning and not enough time doing the exercises. I was hoping if I had a book or resource of pre-planned workouts I could motivate myself to do them.

Thoughts? Suggestions?

Replies

  • TR0berts
    TR0berts Posts: 7,739 Member
    While this doesn't cover everything, it's a place to start. If nothing else, you can join this group (if not already in it) and ask.

    http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells
  • sjaplo
    sjaplo Posts: 974 Member
    The thing about NROL and NROL4W is that its all about six basic moves: squat, bend, lunge, push, pull and twist. You don't need to have all the equipment, just adapt what you have to fit. For example; if the exercise calls for bench press - do a push up instead. if it calls for a cable row - do a different style row as long as it mimics.

    Eventually you will want more weights and more equipment, but you don't need it all at once. I've been doing NROL in my basement since Feb. I don't have a cable row set up and I'm almost maxed out at my squats without a cage - but it's taken 10 months!
  • bogo_baby
    bogo_baby Posts: 82 Member
    TR0berts wrote: »
    While this doesn't cover everything, it's a place to start. If nothing else, you can join this group (if not already in it) and ask.

    http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells

    When I go to open the page, it says I don't have permission?
  • bogo_baby
    bogo_baby Posts: 82 Member
    sjaplo wrote: »
    The thing about NROL and NROL4W is that its all about six basic moves: squat, bend, lunge, push, pull and twist. You don't need to have all the equipment, just adapt what you have to fit. For example; if the exercise calls for bench press - do a push up instead. if it calls for a cable row - do a different style row as long as it mimics.

    Eventually you will want more weights and more equipment, but you don't need it all at once. I've been doing NROL in my basement since Feb. I don't have a cable row set up and I'm almost maxed out at my squats without a cage - but it's taken 10 months!

    That's really good to know :) Thank you!
  • sheepotato
    sheepotato Posts: 600 Member
    I still found it to be a helpful read to get myself started, you can get a used copy pretty cheaply on abe books. There is a group on here community.myfitnesspal.com/en/group/102-new-rules-of-lifting-for-women-nrol4w
    There's also the Stronglifts 5x5 group

    community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

    and Women Strength Training

    community.myfitnesspal.com/en/group/771-women-strength-training

    Perhaps you can find/ask about a modified program to work with the equipment you have access too.

    I've seen people recommend 'Strong Curves' but I haven't read it myself yet so I can't say if it's helpful or not.
  • jesiann2014
    jesiann2014 Posts: 521 Member
    Check out 'You Are Your Own Gym' & 'Body By You' by Mark Lauren
  • 3laine75
    3laine75 Posts: 3,069 Member
    Are you just starting out? I found NROLFW a bit too complicated when I first started. Starting strength is much simpler and only needs barbell, bench and squat rack. SL 5x5 is very similair but FREE!

    Strong curves is a good beginner programme too but might need a bit more equipment - I tend to improvise with what I've got lying around.

    If you do end up going with NROLFW there are loads of alternative exercises at the back so you can replace stuff you don't have the equipment for.
  • TR0berts
    TR0berts Posts: 7,739 Member
    bogo_baby wrote: »
    TR0berts wrote: »
    While this doesn't cover everything, it's a place to start. If nothing else, you can join this group (if not already in it) and ask.

    http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells

    When I go to open the page, it says I don't have permission?


    Yeah - I don't know what's going on, but I'm getting that message on that group, too. It was fine when I posted the link, but not now...

    I guess try again later?
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Yeah you want this book: http://amzn.to/1tJ8Xge
  • DYELB
    DYELB Posts: 7,407 Member
    With what you have, look into a bodyweight exercises type book. You are your own gym, convict conditioning, that type of thing. I don't know too much about gymnastics type stuff.
  • SweatLikeDog
    SweatLikeDog Posts: 322 Member
    P90X was made for you.
  • rick_po
    rick_po Posts: 449 Member
    I really like the bodyweight routines You Are Your Own Gym, and Body By You. Pay close attention to the progressions - they are the key to getting stronger. I hear there's an app for YAYOG that people seem to like. I've also heard good things about Convict Conditioning, but haven't tried it myself.

    Your dumbbells could be used to add extra resistance to some of the bodyweight exercises in YAYOG or BBY. Unfortunately, they aren't heavy enough to be of much use in a traditional free weight strength program.
This discussion has been closed.

Categories