I want to start strength training.

BBBBennyandtheJets
BBBBennyandtheJets Posts: 79
edited December 16 in Fitness and Exercise
How do I get started? I'm 5'6" 228lbs and do cardio 5 times a week. What do I lift? I work out at home. How much lbs do I lift? I am a giant noob.

Replies

  • BBBBennyandtheJets
    BBBBennyandtheJets Posts: 79
    ? bump :c
  • AmeChops
    AmeChops Posts: 744 Member
    Sorry dude, can't help you but thought I'd give you a bump!!
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    let everyone know what kind of equipment you have or plan on having if you're lifting at home.

    makes a huge difference in the advice youll get
  • BBBBennyandtheJets
    BBBBennyandtheJets Posts: 79
    The only equipment I have is a recumbent stationary bike. I would just like to know how many lbs I should lift and what type of exercises, I was going to go out and buy some 5lb dumbells but I don't know
  • yesthistime
    yesthistime Posts: 2,051 Member
    This group can help:

    http://www.myfitnesspal.com/groups/home/771-women-strength-training
  • ejechols
    ejechols Posts: 98 Member
    I'm in the same boat. I have a circuit trainer/ universal gym thingy. I dont know what it's called.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Probably pick up a set of 10s and 5s and google some good at home db excercises.

    Off the top of my head you want some type of shoulder press, a lateral raise/front raise, curls, rows, and some other pulling movements. Pullup bars are pretty cheap (the doorway ones) and well worth it.
  • wadawads
    wadawads Posts: 4
    You could have a look at this?? http://www.crossfit.com/
  • LishaCole
    LishaCole Posts: 245
    I am a giant n00b too, and I didn't want to do strength at my university gym because it is so busy and cramped constantly. I got a "tower 200" crazy resistance band apparatus that goes on the door... and I have noticed a huge difference in my arms, back and core since I got it. Its really convenient for our tiny basement apartment.

    I am not sure what the more knowledgeable strength trainers think of it... but I think its pretty awesome.
  • azwildcatfan94
    azwildcatfan94 Posts: 314 Member
    If you can afford it, go to walmart and buy a dumbbell where you can add weights as needed. Personally, I'm of the philosophy that cheaper is better. Then 2 buy the smallest weights (2.5 lbs at my walmart) and 2 of the next size up (just so you don't have to keep running back to get a good starting amount). You can build up your collection from there. Then, look up dumbbell exercises online to get video's, pics, and descriptions of proper forms. I do wrist curls, reverse wrist curls, bicept curl and hammer curls, upright and bent-over "row" exercises, chest press, shoulder press, different arm raises that work each area of the rotator cuff (straight out to side, straight up in front, "flys")

    for lower body, you can do squats (start no weight), calf raises, lunges, split squat, side lunges. I haven't yet found free weight exercises to replace leg extension, leg curl, hip abduction or hip adduction... So if anyone has ideas, let me know.
  • Austin1988
    Austin1988 Posts: 243 Member
    If you google weightlifting/at home weightlifting, you will find some lifts. I looked at a chart explaining how to do the lifts, and picked out ones I could do with my weight set at home. Then, I created a spreadsheet and broke down arms/back/shoulders/chest exercises into one day, and legs/gluts into the next day. I lift 6 days a week now. I also do abs 4-6 days a week, and build in cardio 4-6 (really try for 6) days a week. Been doing this a month and have lost 15lbs and significant inches off my waist, as well as increased my strength tremendously.
    Also, don't forget that if you are strength training, protein is your friend.
    Add me if you want!

    Austin
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