Designing a Fitness Program

thatwildgirl · September 2016

Hi!

So in the last year I've lost about 45 pounds. I'm in the maintenance portion of my weight loss journey and I am looking to tone up and build some muscle without packing on the pounds. I'm having a little difficulty shifting from cardio to weight lifting. Is there anyone out there who might have a design for a lifting schedule or would be willing to design one for me???

Any input would be much appreciated!

LazSommer · September 2016

Step one: Google beginner strength program or look at the stickies on this site.

Step two: Pick a program and stick to it.

thatwildgirl · September 2016

All of the beginner strength programs I've found online focus on body weight. I've done that and I'm ready for actual weights.

cwolfman13 · September 2016

There are numerous programs out there designed with the beginner in mind...do one of those...be consistent with the program over time.

jemhh · September 2016

Here are several lifting programs for you to look through. I'm bolding the ones that I am most partial to for beginners but they are all fairly solid programs.

* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

Habiteer · September 2016

If you have access to a good gym and you really want to build muscle while shedding fat then you should do something like Stronglifts 5x5. The benefit of doing this program is that it uses compound exercises which uses a lot of your muscles at once, avoiding imbalances of other training programs.

middlehaitch · September 2016

I like the AllPro programme that is in the list @jemhh posted.
I have been following it since last fall with a couple of months off during the summer.
In retrospect I think I would have done well starting with AWorkoutRoutine and transferring to AllPro after a few months, just because of the simplicity of AWR.

This thing I like about both programmes you can work in a rep progression before increasing weight. It still ups your 1rm each week, I just find it less stressful and feel a little safer working on my own.

Cheers, h.

mwmix · September 2016

New Rules of Lifting for Women! It's a great lifting program for beginners, easy to follow, and not overwhelming. I highly recommend it!

Designing a Fitness Program

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