What even is a strength training program?
Kelll12123
Posts: 212 Member
I'm (clearly) very new to strength training. I'm a cardio gal, but I'm looking for something new and to build muscle. I joined the gym today, used the machines, and now feel sore (but good). What's wrong with doing that a few times a week and pushing myself each time? Everyone talks about strength training programs. Do I need one? How do I choose one? Do I follow it exactly? I have no idea what I'm doing, please help.
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The problem with "just using the machines" is that you might not get a balanced workout. Using a well-established program would give you a very well-rounded and balanced workout that will build strength evenly throughout your body. Not only that, but it tells you how to progress and gives you a weekly plan. This is important for proper progression and to ensure your muscles get rest between workouts. I've followed Stronglifts 5x5, but there are many other good programs.2
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A program is good so you aren't just randomly doing exercises. A good progressive lifting program is more effective so you are hitting all your muscles but not overtraining some because you are making *kitten* up. Good beginner programs are StrongLifts 5x5 & New Rules if Lifting For Women. Machines are fine if it's what you have access to but a solid barbell routine gives you more bang for your buck.2
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No plan usually leads to no results. Basically you're winging it and that results in minimal results. You can work on machines, but machines don't help with using ancillary muscles (like core).
So a strength program works on improving your strength and retaining muscle if you're on a weight loss program. If you're on a weight gaining program, you'll build muscle. There are some easy programs to begin with like Starting Strength and Stronglifts 5x5.
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Okay, so I'm looking at stronglifts and basically you do five sets and five reps of three exercises, right? Do I do anything more than that? How long does that take each day. What if I also want to run?
I've never felt so stupid about anything in my adult life. I know what I want to look like, but I have no idea how to get there.1 -
You don't have to do any other lifts than what the program calls for. Stronglifts doesn't take more than 30 min a day. You can run on your off days from lifting. Or, I like to do cardio in the morning, lift in the evening (or vice versa).0
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And that's more effective than going to the gym and lifting random stuff for 60 minutes a few times a week?0
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Yes! I would say that once you progress with weight, it usually takes at least 45 minutes, including your rest time. (At least for me it does). On that program, you only lift 3 days a week on non-consecutive days (like M, W, F or whatever best suits your schedule).
If you want to run and do cardio, that's fine too! I would say do your cardio after weights though. Some people prefer to do both on the same day and some people prefer to alternate days between running and lifting. It's up to you and based on your schedule, personal preference, and how you feel.
Good luck!1 -
I assume the gym has machines that work all muscle groups, so if you're using all the machines, then it's not really random. You'll just need to get an idea of the weight to use and reps, but that's pretty easy to come by.0
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It's always good to have a plan to follow. SL 5x5 has a free app that tracks your progress. It's also a program of compound lifts which do much more for you than a bunch of random stuff. A lot of gym machines are for isolation work-biceps, triceps, thighs, abs, etc. you can add some isolation work in once you've done SL for a while & feel like you want to. If you are a new lifter, the basic program to be plenty at first.
BTW, there is a group on MFP for women doing SL 5x5 & it's great.0 -
SL 5x5 is great for starting strength training. I would add body weight exercises in. If you struggle with them at first, do alternate ones to help develop the exercise. The point of body weight exercises is that it also builds core strength.0
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Some people prefer to run on their days off of lifting but others prefer to do it afterwards on the same day so they can get a true rest day for their muscles the following day.
What ever fits your goals and timeline, it's up to you.
If you choose to do both in the same day, just do the one you want to progress at more first.0 -
Okay!! Thanks everyone. I plan to start stronglifts tomorrow. I'm sort of worried about my form and making sure I'm doing everything right, but I suppose that will come with time and plenty of YouTube videos. I'm really excited to have something new to work on. I have soooo much to learn.1
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Just make sure you start light, lighter even than you think you should. It's kind of a head trip at first, but it helps you get the form down before adding weight so you don't hurt yourself.1
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Look into circuit training. Define your goals. A bodybuilding routine is drastically different from someone who is a runner trying to get stronger.0
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I don't think anyone should bench until they can do a proper push-up. And don't squat until you can do an airsquat. The knees should not go in. I would use bands for airsquats to help build the hips.2
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SL 5x5 is great for starting strength training. I would add body weight exercises in. If you struggle with them at first, do alternate ones to help develop the exercise. The point of body weight exercises is that it also builds core strength.
You don't think that squats, deadlifts, OHP and rows build core strength?1 -
Never said they didnt. Of course they do but in my experience working with new lifters they are able to perform the barbell lifts in a more correct, stable and safe fashion when they start doing the body weight lifts first. Those body weight exercises build BASE core strength to better perform the barbell lifts. That's my point.0
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To much cardio can kill your muscle mass so you want to do a variety in your regiman of cardio/strength. Make sure to stretch before and after to prevent injury. When strentching hold it for a 5-10 count believe me it matters. You can do total body strength or splits where you breakdown upper body, lower body or push muscle/pull muscles on seperate days. Don't work the same area 2 days in a row because overuse causes injury. Bodybuilding.com is a great site to learn about weight training.0
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Hi, for strength Training you Need a Programme and you have to follow that very strictly.
Thats the only way you will be able to control amd measure your Progress.
Start of with light weights on the machines & as has already been said here get the bodyweight excercises right before you move on to Lifting with barbells and dumbells.
If you are going to do Cardio & Weights in one day (i wouldnt reccoment that at your stage) you should do weights first then Cardio.
try and split your Training so you don't do both on one day (as you are starting out that yopuld be better for you)
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zbobbsemple wrote: »To much cardio can kill your muscle mass so you want to do a variety in your regiman of cardio/strength. Make sure to stretch before and after to prevent injury. When strentching hold it for a 5-10 count believe me it matters. You can do total body strength or splits where you breakdown upper body, lower body or push muscle/pull muscles on seperate days. Don't work the same area 2 days in a row because overuse causes injury. Bodybuilding.com is a great site to learn about weight training.
Cardio does not kill your gains. You'd have to do an absurd amount while in a huge caloric deficit.0 -
Kelll12123 wrote: »I'm (clearly) very new to strength training. I'm a cardio gal, but I'm looking for something new and to build muscle. I joined the gym today, used the machines, and now feel sore (but good). What's wrong with doing that a few times a week and pushing myself each time? Everyone talks about strength training programs. Do I need one? How do I choose one? Do I follow it exactly? I have no idea what I'm doing, please help.
A structured program will help ensure that you're not missing muscles and groups of muscles and also to help ensure that you're not conversely overtraining certain muscles and groups of muscles. It is not uncommon for people who have been doing their own thing for awhile to develop muscular imbalances. People who just randomly do their own thing also tend to do a lot of isolation movements when they would benefit more having compound movements at the foundation of their programming.1 -
You can find different programs out there, try bodybuilding.com. They have various free programs depending on your goals (weight loss, building muscle, building strength, body transformation, etc) and also videos on how to perform each exercise. Also YouTube can be very helpful as another free resource, but there's a lot of conflicting information & ametures too so be careful.
I do think a program is valuable- I have been working out with a trainer and on my own for several months doing random full body type workouts with body weight exercises, TRX, dumbbells, barbells, cables, machines, etc. I learned a lot and got strong all over, and it was a good way to ease in, but I lacked focus. Just recently I started a program that is a split type strength training program. That means you work specific muscle on different days, a common split is to do back & bicep one day, chest and tricep another, and then a leg/lower body day. The one I'm doing is a little different, it's a 4 day split. But I notice a big difference already in that I get a more specific workout, sore in specific muscles so I know I'm working them well, and I can track easily from week to week if I'm making improvements (increasing weight or more reps for the same exercise).
You'll need to do at least probably 3 days a week doing strength training, and also some cardio as well. The amount of cardio depends on what type and again depends on your goals.0 -
Just do a lot of research. It's great you're asking questions, don't feel bad I knew literally nothing about this a year ago and now I'm finally feeling pretty competent.0
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I don't think anyone should bench until they can do a proper push-up. And don't squat until you can do an airsquat. The knees should not go in. I would use bands for airsquats to help build the hips.
I don't know about that... I can bench 70lbs (newbie), but cannot do a single pushup.1 -
cerise_noir wrote: »I don't think anyone should bench until they can do a proper push-up. And don't squat until you can do an airsquat. The knees should not go in. I would use bands for airsquats to help build the hips.
I don't know about that... I can bench 70lbs (newbie), but cannot do a single pushup.
I'm the same. A 35kg bench is far easier for me than lifting my not-insignificant bodyweight in a push up.0 -
Alatariel75 wrote: »cerise_noir wrote: »I don't think anyone should bench until they can do a proper push-up. And don't squat until you can do an airsquat. The knees should not go in. I would use bands for airsquats to help build the hips.
I don't know about that... I can bench 70lbs (newbie), but cannot do a single pushup.
I'm the same. A 35kg bench is far easier for me than lifting my not-insignificant bodyweight in a push up.
I can barely do 1 full push up, but I can bench 5x5 (haven't even tested my 1rm). I have a while to go before I can bench my body weight.
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Just downloaded this app to see what it was all about. Is this meant to be done at a gym? Or with purchased equipment? Such as?0
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Exercise is what happens when you go to the gym and do exactly the same thing you did last time you went to the gym, or when you do P90X, CrossFit, or any other randomized program.
These activities are performed for one reason: the effect they produce for you today, right now... you showed up, moved some stuff around, got sweaty, tired, and maybe out of breath, but you did the same thing Friday as you did Wednesday, and now that you think of it, the same thing you did Monday.
Training is not about today. It's about the process of going from where you are now to where you want to be later for the purpose of meeting a specific performance goal – usually at a specific time for more advanced trainees on a competitive schedule, but at first for the simple purpose of completing the novice phase of training, the first few months when it's easier to add weight every workout and get stronger very quickly.
--Mark Rippetoe
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iamagodess998 wrote: »Just downloaded this app to see what it was all about. Is this meant to be done at a gym? Or with purchased equipment? Such as?
Which app? If you mean 5x5, its meant to be done with barbell free weights and a squat rack. You could purchase your own...but I think its easier to find a gym with suitable equipment.0 -
DancingMoosie wrote: »iamagodess998 wrote: »Just downloaded this app to see what it was all about. Is this meant to be done at a gym? Or with purchased equipment? Such as?
Which app? If you mean 5x5, its meant to be done with barbell free weights and a squat rack. You could purchase your own...but I think its easier to find a gym with suitable equipment.
Haha That is what I meant. I should go to bed.0
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