strength training for novices

psb13
psb13 Posts: 629
edited September 28 in Fitness and Exercise
good morning to all!! i am about 6 weeks into my journey with MFP and loving it. i am down 11lbs so far. i have been doing mostly cardio at this point mostly because i know how to do it and have access to a couple of cardio machines at home. i have a set of small hand weights (1,3,and 5lbs) and have done just a little with them as,quite frankly, i'm not really where to start with strength training. i want to lose about 50ish lbs-not really how much sure till i get closer. i am 57 years old and have been overweight my entire life. i'm concerned about being flabby once i reach goal. i would appreciate any suggestions about where and how to start with overall toning and strength training. thanks in advance for you advice. :flowerforyou:

Replies

  • McBody
    McBody Posts: 1,703 Member
    I suggest getting heavier weights. Using weights at that minimal a weight aren't beneficial- let's put it this way, my 3 year old son can do 5lbs curls. I suggest getting heavy weights and doing lower reps (so 5 sets of 5). A lot of women are afraid of heavy weights- but it's the most beneficial and you will not "bulk up".

    Lifting heavier will also help build the muscle, so while you lose weight, it'll help to counteract some of the lose skin and being older (not that 57 is old), your skin doesn't have the same elasticity as a 19 year old who is losing the same amount of weight. If you're going to buy heavier weights, I also suggest a kettlebell- it's my favorite strength training tool right now.
  • suamiga1217
    suamiga1217 Posts: 6 Member
    I recently joined the gym three months ago and used a personal trainer because I was confused on what would be best for me. I found a balance of cardio and nautilus . I have to say I am in love with weights ! I can do hours of weights vs cardio and I am becoming quite toned but not muscular . I have also found that because of my new found strength I have more endurance for cardio. If it is possible I would suggest a trainer I know this can be cost prohibitive , I was lucky it was a gift, but I have also found alot of information on the internet. Best Wishes.
  • mmaggio80
    mmaggio80 Posts: 15
    The heavier weights will allow you to build more lean muscle mass as you lose the body fat. More lean muscle mass = more calories your body burns in a day which allows you to keep the weight off. I'd suggest working each muscle group with 3-5 sets of 12-15 reps. you should only need up to 15-20lbs max dumbells.

    Biceps - Curls, reverse curls, hammer curls
    Triceps - Tricep extension
    Chest - Incline, decline, flat bench, butterflies
    Shoulder - shoulder press, Arnold press
    Upper and Lower back - bent row, dead lift,
    Abs - plank

    Just a few suggestions for each muscle group, there are many many more exercises those are the basic ones. Look them up online to see how to do them properly.
    The running/biking should tone and take care of the legs
  • sophjakesmom
    sophjakesmom Posts: 904 Member
    I recently joined the gym three months ago and used a personal trainer because I was confused on what would be best for me.

    I started with a trainer too, and it was great to have someone design a good weight work out for me. he took the guess work out of it and I felt much more confident because of it. Great investment, even if it is only for a session. I highly recommend some weight training. It will really help you maintain and build muscle as you lose fat. Good luck!:drinker:
  • psb13
    psb13 Posts: 629
    great advice. thanks to all!!
  • psb13
    psb13 Posts: 629
    bump
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