Advice for strength training

LyssaRonnell
LyssaRonnell Posts: 182 Member
edited November 26 in Fitness and Exercise
I am kinda new at strength training and was looking for some advice to help me. I'm currently 5'2 130lbs, I'm aiming to look more toned. I try to exercise 5x a week and do cardio 2 days and strenght train 3 days. I alternate strenght days to target different muscles. Is there any advice anyone can give me to help me with my goal. I'm new to this, so I'm open to suggestions. Thanks!

Replies

  • stanmann571
    stanmann571 Posts: 5,727 Member
    Which exercises/muscles and weight/set/rep regimen are you currently using.

    This is a great place to start.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    A couple of very general comments -
    1. ideally you want to be training each muscle group 2-3x per week.
    2. make sure you are increasing weight, total volume, or both over time.
    3. barbells, dumbbells, machines, body weight... all can be effective if programmed correctly.
    4. most people are better served following an established, reputable program (see the link above).
  • LyssaRonnell
    LyssaRonnell Posts: 182 Member
    I made myself a regime strenght training plan targeting a variety of muscles with multiple means that I follow. I used jefit to help me. I could post a picture of my written out regimine, but I don't know how to.
  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    It might help if you show is your program since you said you're not following a traditional program.
  • mutantspicy
    mutantspicy Posts: 624 Member
    Without knowing what exercises your are doing its hard to judge. But I would say 3 day of strength and 2 cardio is good overall plan for a beginner in strength training. If you start going beyond that too early you can hurt yourself or burnout especially if you're on calorie deficit. Bench press, Squat, Deadlift, Rows, and Overhead press are basic fundamental building blocks that you need to have perfect form. Don't allow yourself to develop bad habits early. Watch a lot of videos, workout in front of a mirror, better yet have a trainer or friend monitor or help you. Yes you need to have a plan that progresses, but first you need to make you have the moves down. So I would focus on getting your form perfect, before worrying too much about a long term plan. Strong Lifts would be a really good 3 day beginner program to consider.
  • steveko89
    steveko89 Posts: 2,223 Member
    jjpptt2 wrote: »
    A couple of very general comments -
    1. ideally you want to be training each muscle group 2-3x per week.
    2. make sure you are increasing weight, total volume, or both over time.
    3. barbells, dumbbells, machines, body weight... all can be effective if programmed correctly.
    4. most people are better served following an established, reputable program (see the link above).

    ^^^This is all spot on. If you're only doing 3 days/week you're likely better off with a full-body routine focusing on compound exercises that will hit all muscles each workout. Established routines are the way to go, they'll have a better balance to prevent injury, a progression scheme, and proper periodization of rest and rep ranges. The list posted above is a good place to start. You can also check out r/xxfitness for a knowledgeable community and I know a number of female users here use and like Brett Contreras' programs, specifically StrongCurves.
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