Strength Training for Beginners?

davidpm
davidpm Posts: 208 Member
edited October 2024 in Fitness and Exercise
I'm about 7 pounds from my goal weight and I'm interested in doing some heavy weight training. I have NO CLUE what to do. Does anyone have a suggestion for a good 3-4 day a week strength training program?

Replies

  • bethvandenberg
    bethvandenberg Posts: 1,496 Member
    there are some great workouts online if no one offers up an easy solution.
  • myurav
    myurav Posts: 165 Member
    i've heard that 'new rules of lifting' is quite effective.

    good luck!
  • vannessasheane
    vannessasheane Posts: 35 Member
    I would for sure check on some online, there are some really great programs out there. Start out slow, depending on what you want to do and what you would like to achieve. There are alot of conflicting passages of information, but my rule of thumb is I let my body tell me what I need.

    It is super easy for me to put on muscle an build muscle, its a hereditary thing with me. So which means that I really do have to watch how heavy I am lifting. End up looking like a guy, so not the look I am going for lol.

    Best of luck finding your program.
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    Starting Strength
  • jakejacobsen
    jakejacobsen Posts: 584 Member
    I loved reading the New Rules of lifting and just started using the program It seems great. There is also a group called strength training that has several workouts posted as well as a discussion about the book. feel free to join http://www.myfitnesspal.com/groups/home/807-strength-training
  • engineman312
    engineman312 Posts: 3,450 Member
    try reading these areticles. they really helped me out.

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

    http://nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/

    http://nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/

    basically i started with the body weight routines in my house or a nearby park and did it a few time s a week. push ups, pull ups, lunges and squats are some very basic work outs and doing body weight exercises can help you focus on form. do this for a month, and you can be ready for a commercial gym. thats when i started with the last three articles.
  • gtwin
    gtwin Posts: 290 Member
    New Rules of Lifting; Upper/Lower Body split routine.....you should check bodybuilding.com for workout programs, they have a database of programs to choose from.
  • aWashCloth
    aWashCloth Posts: 198 Member
    Some pointers to consider when doing any strength training.

    Form is Key.. Take everything show and low weight UNTIL your form is perfect! It is they key to getting the most out of a strength training workout.

    Slow and steady, Do every move with a slow controlled pace, if you don't you will be using momentum to do the workouts, which means your muscles are not getting the best workout, and it can throw off your form.

    Variety is important, do different workouts on different days. Arms one day, then Legs the next, full body the third.. but be sure to DO CORE EVERY DAY AT THE END OF THE WORKOUT. You need your core at its peak to keep your form, so always do it.. but at the end before stretching.

    If you work one muscle, be sure to work the opposite muscle the same day. If you do your chest, do your lats, if you do your quads, do your hamstrings.. This keeps your muscles all growing at the same pace.

    Lift to Momentary Muscular Fatigue. Meaning you lift until you cannot lift another one. Take a break (The heavier/less reps the longer the break) and then do it again. Its more bang for your buck.

    If you want any more, feel free to message me.
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