To all the weight lifting people...

Biggipooh
Biggipooh Posts: 350
edited December 2024 in Fitness and Exercise
I want to do a lot more weight lifting now. At least three times a week. Does anyone know a good training plan for free weights, that I can do at home ? Don't want to join a gym. Or any good website, where I can get good workout plans?

Replies

  • cjv428
    cjv428 Posts: 124
    From what I have garnered, you should probably only lift weights 3x per week at most because you want to rest every other day. I have been following the New Rules of Lifting for Women and I really like it, but sometimes you need access to gym equipment although you could just modify the workout. Many people also swear by Jillian Michaels' 30 Day Shred, but I don't have any personal experience with it (I'm too scared to try, haha).
  • wellbert
    wellbert Posts: 3,924 Member
    30 day shred isn't really weight training, but you can certainly do it at home.


    I don't know what kind of equipment you have. The usual suspects (Stronglifts, Starting Strength, New rules...for women) require a barbell and adding weight every single workout. You get limited on squats quick, because you won't be able to get a heavy bar safely on your back without a squat rack.
  • twinmom01
    twinmom01 Posts: 854 Member
    I am following New Rules for Weighlighting and while some of the things can be done at home - especially if you are just beginning - to really follow through you do need access to some weights and you continue...heavy weights...

    Look around and see if there are any low cost gyms in your area - you may be surprised. We have 2-3 that have popped up over the past few years where it is less than $25/ month - I currently belong to a golds gym that is $10/month (my town was choosen to have an experimental Golds Gym Express - no classes/pool/ raquetball/etc... only cardio equipment, circuit training and free weights)
  • claytoll
    claytoll Posts: 1
    How do I enter the weight lifting under the strength training module? I tried weight lifting but it won't show me anything. Any suggestions?
  • Jynus
    Jynus Posts: 519 Member
    From what I have garnered, you should probably only lift weights 3x per week at most because you want to rest every other day.
    You need to rest 48 hours between movements. And ONLY then if you're consistently attempting to increase intensity. so if you have like a chest day, or push day, and you push to the max, you need 48 hours min before you attempt to do so again for that movement. However, there is no reason why you can do say push/pull/legs/push/pull/legs for a 6 day a week weight workout. Every movement then has 3 days rest min.

    Also, if you're just 'going through the motions' if you will where every day is the same old, then you can do the same movements daily. If there is no attempt to push overload to muscle, it doesn't microfray. And recovery is basically just from diet. Same principle as to why heavy laborers can do the same heavy lifting for 8+ hours a day every day and not need 48 hours rest. Body is used to it, no overload to muscles, no need for extended rest.
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