Strength training for dummies

[Anonymous]

Anonymous wrote:

Anonymous wrote:New Rules of Lifting books.

Agree. Love these.

+ 1

Great books. Really helpful for those just starting out (or looking to switch things up).

[Anonymous]

I like the Stronglifts program. It's basically squats, deadlifts, bench press, overhead press, and bent over barbell row. Exercises that are compound like these will each hit more than one set of muscles so they're more efficient. You do five sets of five for each exercise and you add weight as soon as you can comfortably complete 5x5 at the current weight. For me, I started with just the bar (45 lbs. for an Olympic bar) except for overhead press, where I used lighter dumbbells.

I also really like Stumptuous for general strength training advice.

[Anonymous]

Does your gym have staff members that will give you a basic intro? Ours does … it's separate from true personal training, but it's a good crash course and will ensure that you're doing things correctly.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You can just start with simple body weight exercises - pushups, squats, lunges, etc. if you do 20,30,40 of each of those after your run each day for a month or two you will start to notice a difference and then you can bridge yourself into actual weightlifting

Why wait?

I like to mix up the body weight exercises with weights ...

Pull up (if you can)
Pushups
squats
lunges
plank
tricep dip won't hurt, either.

And then do weights on another day. I find they complement each other. Body weight exercises are great for your core, because doing a lunge isn't just for your legs, you have to have core and back.

I personally hate machines.

I guess it depends where OP is in terms of fitness. I don't find body weight exercises to be a good use of time and they kind of annoy me. For the exercises you mention, I do:

Pullup -- currently I can do 4 sets of 10 bodyweight, but I prefer to do 5 x 5 with 25lbs weight.
Pushups -- these don't make me stronger. Instead, I do flat barbell bench, barbell incline bench and decline barbell bench.
Squats -- I do various weights/rep schemes of low bar barbell squats. This week, I'll do 5x5 @ 250 lbs.
Lunges - will do today after deadlifts with 70lbs of weight.
Plank - do these on cardio days, but get more ab work from deadlifts and squats TBH
Tricep dips -- yup. I do these body weight because my shoulders object to weighted dips.

My point is that you can start a program like starting strength or stronglifts and go from an empty bar to pretty good weights in all exercises pretty quickly, so why wait? Personally, I can do pushups and pullups forever and not get much stronger, but with barbell compound movements, I quickly add strength.

[Anonymous]

I'm doing an 8 week program with fitness blender. They have tons of free workouts to do at home but they also have programs that they put together. You pay $15 and then they give you a calendar of exactly which workout to do each day. All you need are dumbbells. A bench is helpful, but I have a step that works. And I also have a big exercise ball and use that for anything on an incline bench.

I also really like the Body sculpting bible for women. They have an at-home with minimal equipment (dumbbells/bench) or a gym version of each of their routines.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You can just start with simple body weight exercises - pushups, squats, lunges, etc. if you do 20,30,40 of each of those after your run each day for a month or two you will start to notice a difference and then you can bridge yourself into actual weightlifting

Why wait?

I like to mix up the body weight exercises with weights ...

Pull up (if you can)
Pushups
squats
lunges
plank
tricep dip won't hurt, either.

And then do weights on another day. I find they complement each other. Body weight exercises are great for your core, because doing a lunge isn't just for your legs, you have to have core and back.

I personally hate machines.

I guess it depends where OP is in terms of fitness. I don't find body weight exercises to be a good use of time and they kind of annoy me. For the exercises you mention, I do:

Pullup -- currently I can do 4 sets of 10 bodyweight, but I prefer to do 5 x 5 with 25lbs weight.
Pushups -- these don't make me stronger. Instead, I do flat barbell bench, barbell incline bench and decline barbell bench.
Squats -- I do various weights/rep schemes of low bar barbell squats. This week, I'll do 5x5 @ 250 lbs.
Lunges - will do today after deadlifts with 70lbs of weight.
Plank - do these on cardio days, but get more ab work from deadlifts and squats TBH
Tricep dips -- yup. I do these body weight because my shoulders object to weighted dips.

My point is that you can start a program like starting strength or stronglifts and go from an empty bar to pretty good weights in all exercises pretty quickly, so why wait? Personally, I can do pushups and pullups forever and not get much stronger, but with barbell compound movements, I quickly add strength.

Sure. I like body weight because you can do then anywhere. If she .... And I'm assuming she is a she ... Is a runner she might be fit but not particularly strong. What you can do (eg 4 sets of 10 pullups) is ridiculously fit for a woman. I cannot conceive of every doing that. .

[Anonymous]

Agree with PP who said to find a good group fitness class that focuses on strength training and sculpting/lifting. That will show lots of different exercises you can do and the instructor will help with form.

You really only need some hand weights, a medicine ball or kettle bell and a mat. Lots of different stuff you can do. Can google "best exercises for 'xyz'" and make up your own routine. I rarely use the machines anymore.