Help me get stronger.

mrs_read
mrs_read Posts: 3 Member
edited November 22 in Getting Started
Hello,

I need suggestions for easy exercises to help build muscle. I recently read that it is better to do strength training or bodyweight training to help build muscle because having more muscle helps burn more calories. The problem is that I am a weakling. I'm not proud to admit it but I cant do a whole lot before I need to take a break so if y'all know of any simple and easy exercises that I can do to start off with, I would really appreciate it.

Thanks in advance.

Replies

  • barbiecat
    barbiecat Posts: 17,208 Member
    :) I suggest that you read "Strong Women Stay Young" as a start. It has a simple test to check your fitness level and then a simple program of weight training to get you going.
  • kimny72
    kimny72 Posts: 16,011 Member
    I think the extra calories burned by muscle has been over dramatized, but whether it is or not, regardless it is a great idea to get stronger and fitter! You can start with a bodyweight routine. Google Nerdfitness, You are Your Own Gym, or Convict Conditioning.
  • AnnPT77
    AnnPT77 Posts: 34,228 Member
    Strength workouts (like weight lifting or bodyweight exercises) just mean doing things that are challenging (but manageable) for you.

    It's a myth that we have to be strong before we can do those exercises, just like it's a myth that we have to be flexible before we can do yoga.

    This is a good thread that includes info about both kinds of programs, including information for beginners:

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
  • brendanwhite84
    brendanwhite84 Posts: 219 Member
    When I started weight training I began with an unloaded men's olympic bar (45 lbs) for most lifts other than deadlift. I was at BMI 18.75 and coming from an endurance sports background, so not exactly a powerhouse.

    Women's olympic bars are 33 lbs unloaded - that might not be a bad place to start for a few sets of 5 reps apiece. Just a thought. :smile:
  • alteredsteve175
    alteredsteve175 Posts: 2,725 Member
    Here's a couple of links to body weight exercises that you can do anywhere.

    https://nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

    https://bodybuilding.com/.../beginning-bodyweight-strength-training-for-wome...
  • ludke0823
    ludke0823 Posts: 8 Member
    I started lifting when I was 13 and now I bench press and run 1.5 miles with my cousin he is a marine captain
  • mrs_read
    mrs_read Posts: 3 Member
    Thanks for the ideas. :) I also should have mentioned that I don't have money for a gym membership or equipment so I would only be using my bodyweight or stuff that I have around the house.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    Take a look at Strong Curves from Bret Contreras and Kellie Davis. They have a "home gym workout" section in the .pdf file that you can download. Pretty much all body weight stuff.....great stuff, btw. Take a look and decide if you like it.
  • jgnatca
    jgnatca Posts: 14,464 Member
    I collected a bunch of exercises that can be done at home.

    https://www.pinterest.ca/janetkarasz/fitness-at-home/

    Soup cans become dumbbells. A milk jug filled with water is great too.

    I think a very simple plan is to do a set of routines. Twelve repetitions (reps) is a generic set to do of a single exercise. If you can just make the twelve reps you have found a good weight to start with. If you can only do one or two, reduce the weight.

    Make a log of the weight you used and how many reps you did.

    Do the same routine every other day for a few weeks. If it gets to easy, increase the weight.

    The log will tell you if you are getting stronger.
  • Barfly57
    Barfly57 Posts: 333 Member
    edited November 2017
    I prefer a bodyweight routine. No equipment necessary for a basic workout and you can make it as easy or as intense as you need it to be. Message me if you'd like more details.
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