Strength Training - 100% clueless

cofakid
cofakid Posts: 213 Member
edited October 6 in Fitness and Exercise
So i've read a lot of comments and stories on the forums about how if you really want to be slim and look good and be fit and athletic you MUST do strength training, that its really imposible to get what you want from cardio alone. Now i can be honest and say i dont really know what i want in terms of how muscly i want to be, but i dont want to be like a body builder thats for sure. I'm mostly looking to be slimmer fitter and more muscly less fat. So im wondering if im going to HAVE to do strength training to get what i want, if i should start now or wait till i have a clearer idea of what i want. Also i really know nothing about strength training and weights and by nothing i mean i would even know where to start. I know theres lifting dumbells, and pull ups, and push ups, and ab crunches and other than that i really dont know what strength and weight training involves, how much you have to do and most importantly for me how to target your legs because my legs r HUGE! and they really need a tone down. Also im not a member of a gym and im very unsure about joining one, ive never ever ever liked the idea of going to a gym and finding the extra time and money is not going to be easy.

So im just wondering if someone can enlighten me a little as to what strength training and weights really are, whats involved, if i HAVE to do them, and if so how in the world am i going to without joining a gym?

THanks

Replies

  • fromaquasar
    fromaquasar Posts: 811 Member
    Ok was where you were about 6 months ok, so I'll share what I've learnt so far:

    - Read this http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    - First things first it will be VERY difficult for you to look like a body builder, women just aren't designed to bulk up like that without super intensive training and nutrition programmes so alay your fears, strength training will give you the lean "toned" look you are after, not a bulky she-man look :)

    - Basically there are two things to think about to get that lean look, developing you muscles and decreasing your body fat % to revel your awesome mucles. A strength training programme combined with eating right (e.g. lots of protein) is going to grow your muscles. Keeping at a calorie deficit will reduce your BF% over time. The other benefits of this include that muscle burns more cals than fat at rest, so the more muscle you have the more cals you will be able to consume as well :)

    - In terms of the actual exercises you want to lift heavy weights for less reps (like maybe 10) to improve your strength, rather than high rep low weights. For me I am a gym member and did some PT sessions where he showed me correct form for a lot of movements and helped me put together a programme. If you don't want to go to the gym there is a really good site with strength training programmes that I will see if I can find (Jennw10 gave it to me, maybe she can chime in?) but you will need some equipment at home and have to make sure your form is correct. Also a lot of people recommend The New Rules of Lifting for Women (I haven't read it but have only heard good things)

    - I'll just say I am loving strength training and really noticing the changes in the way I look since I started, my tummy is flatter, my arms and legs are getting a nice shape, and I feel a lot more strong and energized all of the time, plus it's fun :)
  • pamdgidbz
    pamdgidbz Posts: 2 Member
    I lift and I love it! I agree with the poster above, not because you lift weights as a woman means that automatically you're gonna look like a man/bodybuilder. Besides, there are different classification of 'body builder'. To look like any form of body builder takes decepline and keen attention to your diet and training and for many, it means supplements as well. Here are some reasons why you should consider it as well:

    1. You Will Be Physically Stronger.
    Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

    2. You Will Lose Body Fat.
    Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

    3. You Will Gain Strength Without Bulk.
    Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

    4. You Decrease Your Risk Of Osteoporosis.
    Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

    5. You Will Improve Your Athletic Performance.
    Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

    6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
    Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

    7. You Will Reduce Your Risk of Heart Disease.
    According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

    8. You Will Reduce Your Risk of Diabetes.
    In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

    9. It Is Never Too Late To Benefit.
    Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

    10. You Will Improve Your Attitude And Fight Depression.
    A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

    From about.com/sportsmedceine
  • cofakid
    cofakid Posts: 213 Member
    ok i did a little research and i think i understand what strength training is now. We've got some dumbells at home, 1kg, 2kg, and 5kg. So i could start with that right?
  • MisterDubs303
    MisterDubs303 Posts: 1,216 Member
    Also check out the MFP groups "Body Building" and "Strength Training"
  • madisonsteelex
    madisonsteelex Posts: 295
    ok i did a little research and i think i understand what strength training is now. We've got some dumbells at home, 1kg, 2kg, and 5kg. So i could start with that right?
    I mean maybe start with those but they aren't going to really get you anywhere if you really want to start strength training. Maybe start doing some biceps and triceps with the 5kgs but you're going to have to start doing things with a bar, deadlifts,, squats, bench press if you really want to strength train
  • Tarshlee
    Tarshlee Posts: 15 Member

    - Read this http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    i read this blog too it was very very interesting and inspiring. i always loved weights before but this has increased it.
    i use to go to the gym but i didnt have enough money to re-new it. mum put me onto a guy she works with who is training to be a pt, so now i go and see him.
    its really beneficial to get into :happy:
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