I do DVDs so I don't need to strength train

So is it too much weight if you're struggling to get to 5 or 6 reps? It seems to build my muscle fast, but I've always wondered if maybe that's too much for me or if that will cause problems when restructuring the muscle. It seems like if I can do 15, it isn't hard enough and I don't progress...

I actually prefer the 4-6 rep range for the foundational, big movements. Granted, I don't typically train to failure. But I use weights that are challenging in that rep zone. I'll also use the 6-12 rep zone for the other components of my programs.

The reps per set aren't as important as you might think. It's more important to use a challenging enough weight for enough total volume.

Glad you found this thread, Hanna. Based on your messages to me, I think the information here is right up your alley.

You have to know your limits first. The 1 rep maximum ( 1RM ) . From there "light, moderate, and heavy" lifting weights and sets can be derived. The 1RM needs to be continually retested, every 1-2 weeks. To measure progress and advance.

I RARELY test 1RM in my own training. Or in my clients training. Can't say that I agree with this.

I have question I want to ask at the risk of sounding stupid. I still need to lose roughly 30/40 lbs per se. Should I wait until i get a little leaner before I attempt to lift heavy? Or go ahead and incorporate that into my training? For my cardio now, I currently do the dvd's like the JM30DS, Jackie Warner Xtreme Training and walking/Jogging, alternating daily.

Why wait?

Among other things, strength training provides the stimulus that triggers muscle preservation while dieting. If you wait until you lose the fat, you miss out on this very important benefit.

An argument can be made that obese folks don't necessarily have to worry about it. They're a lot less likely to lose substantial muscle (though they will lose substantial lean body mass, since every pound they gain on their way toward obesity is part LBM).

But for most folks, I highly suggest diving into strength training from the get go.

Well you have options.

You can read as much as you can from qualified sources so that you can understand the fundamentals. That way you can create and modify your own, individualized program as needed.

You can follow a pre-written, general program that's proven to be beneficial for people with similar goals as your own. The links I provided above would be a good place to start. You could try out the New Rules of Lifting book, which a lot of people around here seem to like. I'm not a huge fan, but whatever. You could read Mark Rippetoe's Practical Programming and/or Starting Strength books.

You could find a qualified trainer in your area and have him or her show you the ropes in terms of exercise form, programming, etc.

If you don't have that, you could hire an online trainer obtain programming and guidance... I'll even have my clients film themselves doing various movements for assessment purposes.

On and on it goes.

I'm also in the midst of writing an in-home strength training article. If I could ever muster up the motivation to finish it, I think it'd help you quite a bit.

But to answer your other question... you can keep calories static across the week. That way you're not muddying the waters more than you need to. If you find that you need a more cyclical approach, you can adjust accordingly down the road. But remember, you don't need to eat a surplus on the days that you life solely because you're lifting weights.

The goal is to lift weights to help with muscle preservation. It doesn't take much. A handful of exercises can cover the entire body, pretty much. And in theory, you can be in and out in 30 minutes doing something as simple as squats, bench, and rows. Just an example.

Thanks for the info, I will read up on everything. Also here is the one program I was looking at earlier through bb.com.

http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

I appreciate the help sooooo much.

I am not going to read that entire article but a couple of random thoughts based on the exercises and program:

1. The form shown in the first deadlift picture is atrocious. See how the lower back is rounded? Don't do that. Ever.

2. It looks like a basic upper lower split where you train upper body twice and lower body twice, alternating between the two. I actually really like this structure. However, when it comes to dieting and preserving muscle while doing so, I prefer full body training 2-3 times per week.

3. Most of the exercises recommended are great. However, most beginners aren't going to be able to do them. They'll lack the ability due to lacking the strength or lacking the range of motion and/or body awareness. Which is why individualized programming is always best. Anyone can slap some good exercises down on paper. But applying a program safely and effectively to an individual is an entirely different matter.