Beginning Strength Training Plan

Im very interested in this too. Any beginner lifting programs that i should look at?

I haven't heard if any way to increase your metabolism. You said you have a "healthy diet" but does that mean your tracking your calories? Because maintaining or losing weight are all about how many calories you eat not what you eat.

As for strength training what equipment do you have? I'd start by looking at bodybuilding.com they have tons of workout programs. Look for a full body program.

You may need to add resistance to gain strength. Typically beginner strength programs progressively add weights or other resistance every week.

One program that is very effective is SL5x5. It is a compound barbell lifting program that has you do 5 sets of 5 reps three times a week. You can notice strength gains fast on this program. This is laid out for you in a free app.

You can also find many bodyweight programs (i.e., Nerd Fitness and YAYOG) that add resistance through progressive movements like single-leg/arm or change of levels like higher step-ups or handstand push-ups.

Suspension trainers (TRX) can also help you gain strength.

ETA:

Weigh your healthy foods to make sure you are meeting your calorie goal. You may be gaining weight (perhaps muscle) on a calorie surplus but, as others will chime in, loss (fat and muscle) occurs in a deficit.

And, as mentioned above, full body or compound moves are best because they work multiple muscles (including "abs and arms") in less time.

Running is great for legs but, for me, I would not neglect full-body work (includes legs, core, arms...). One move that has helped my running is barbell hip thrusts. It has helped my form as well as helped me to engage the glutes (part of the core) to do the work resulting in less fatigue (I am not a distance runner--usually less than 4-mile runs).

cgvet37 wrote: »

I'm sorry, but I don't recommend a beginner doing a 5x5 program. If you need suggestions, feel free to message me.

It is a beginner program. I am a 55 yo female. No problem with this program. The program starts with the bar. In my case, I started with the female 35# bar. Some have started with Dumbbells. As long as you follow the program as prescribed, you can achieve your beginner strength goals.

SL 5x5. You start at a low weight and progressively increase the weight bit by bit. It is designed to putting on the most amount of strength and muscle in the shortest amount of time for the novice - this is because only a novice can keep increasing the weight session to session, meanwhile an intermediate increases the weight weekly, and the advanced increases the weight even slower than that (5/3/1 or GZCL is monthly).

Read this to give you a good idea of what you should expect.

wingwmn wrote: »

I'm actually studying to be a dietitian, so I'm very comfortable with what I'm eating! I've cut out virtually all junk food and track my calories, always under my target goal. I have 10 lb weights available!

Oh, well since you are studying to be a dietitian you already know that the calories you are taking in needs to be tightened up. Measure and weigh and account for everything. A calorie surplus of "healthy food" can still cause weight gain.

How much weight are you trying to lose?

Alternating days of abs and arms sounds awful (that being your full lifting routine). Look at stronglifts. Don't be afraid of lifting. Don't make up your own program. Leave it to the experts. Good luck!

If you don't want to join a gym, then bodyweight training is going to be the way to go. You Are Your Own Gym and Nerd Fitness are good guides. If you join a gym, everyone has recommended Stronglifts. I've also heard good things about New Rules of Lifting For Women, but I'm not sure if it's a beginner program or not. Good luck!

Also, if you don't want to join a gym, look into investing in a suspension trainer.

Another vote for SL5x5 but you will need to join a gym. 10lb dumbbells are fine for adding a little weight to a bodyweight program but as you said you wanted to start a strength training program you will need to add progressive weight.

As others have said - you need to weigh and accurately log your foods as calorie surplus is calorie surplus regardless of whether it comes from chocolate or vegetables and it will cause you to gain weight!

Also, if you are studying to be a dietician then I suggest you do a proper literature search regards increasing metabolism!