Free weight training routine

[Anonymous]

I need a plan. i have lifted weights in the past and worked with a trainer but I'm out of shape now.

What are your favorite weight training plans that will give me results? I am looking for a 3-4 day plan. Making it to the gym to lift 5+ days a week is not realistic for me.

Which is better full body days or splits?

[Anonymous]

I would diet down first if you need to lose weight before embarking on a lifting program. If not, I would do a full body workout for 3/4x a week. Something like this: Day 1 would be Squats, chest, shoulder press, and back extensions. Day 2: Deadlifts, tricep curls, upright row, and lunges Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs. Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it. From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains. Go easy on the full body because they will wipe you out in the beginning.

[Anonymous]

I love the templates at this site: http://www.exrx.net/Lists/WorkoutMenu.html

Pick a workout schedule, muscles you want to work, and then individual exercises. Lots of general exercise info as well.

[Anonymous]

Anonymous wrote:I would diet down first if you need to lose weight before embarking on a lifting program. If not, I would do a full body workout for 3/4x a week. Something like this: Day 1 would be Squats, chest, shoulder press, and back extensions. Day 2: Deadlifts, tricep curls, upright row, and lunges Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs. Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it. From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains. Go easy on the full body because they will wipe you out in the beginning.

so what would be the best mode of action to lose weigh first? I have a solid 30 lbs to lose. Just cardio and some HIIT workouts?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I would diet down first if you need to lose weight before embarking on a lifting program. If not, I would do a full body workout for 3/4x a week. Something like this: Day 1 would be Squats, chest, shoulder press, and back extensions. Day 2: Deadlifts, tricep curls, upright row, and lunges Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs. Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it. From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains. Go easy on the full body because they will wipe you out in the beginning.

so what would be the best mode of action to lose weigh first? I have a solid 30 lbs to lose. Just cardio and some HIIT workouts?

Cardio of preference and a solid diet plan. If you have access to a prowler sled those are fantastic to lose weight while building muscular endurance at the same time. There are plenty of ways to lose pounds and there are sites where you can count macros and and track your workouts if you find that helpful.

[Anonymous]

bodybuilding.com has a wide variety of weightlifting plans.

[Anonymous]

Get the book The New Rules of Lifting for Women.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would diet down first if you need to lose weight before embarking on a lifting program. If not, I would do a full body workout for 3/4x a week. Something like this: Day 1 would be Squats, chest, shoulder press, and back extensions. Day 2: Deadlifts, tricep curls, upright row, and lunges Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs. Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it. From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains. Go easy on the full body because they will wipe you out in the beginning.

so what would be the best mode of action to lose weigh first? I have a solid 30 lbs to lose. Just cardio and some HIIT workouts?

Cardio of preference and a solid diet plan. If you have access to a prowler sled those are fantastic to lose weight while building muscular endurance at the same time. There are plenty of ways to lose pounds and there are sites where you can count macros and and track your workouts if you find that helpful.

I'm an avid runner, but much as I love cardio exercise, I'd suggest the opposite of this approach. If you visit the forums on MyFitnessPal.com, you will find a lot of folks who have had much more success losing weight through diet and lifting than through cardio. Several reasons for this:

- Cardio tends to burn way fewer calories than people think, and it makes you hungrier. I remember calculating one day that Paula Radcliffe (the marathon goddess) could probably eat back all the calories from her 100 mile per week training adding two large chocolate muffins and a half a bagel per day to her normal diet. When I was running 60 miles per week I still had to watch calories very closely to lose weight.

- Many people report success with losing while lifting. This is usually explained in terms of your body burning more calories after strength training or in terms of muscle burning more calories than fat, both of which I think are pretty negligible. However, lots of people do have more success with lifting.

- Impact cardio exercise when you are heavy is really hard on your joints.

[Anonymous]

Lift weights, eat a high protein/high fiber diet (include healthy carbs like brown rice, oats, quinoa, sweet potato), and try to sleep enough.

Don't rely on cardio and HIIT to lose the weight. Pp who is an avid runner is right. HIIT is good for fat burning but you need lifting to build lean muscle.

New Rules of Lifting for Women is a good book with plans for 6 months of lifting. You can also check bodybuilding.com for free plans.

[Anonymous]

New rules of lifting for women or new rules of lifting supercharged. Don't waste your time dieting down. Strength training is at better for fat loss especially if you only have a few hours a week to work with.

[Anonymous]

Try beachbody workouts. Max 30, t25 etc

[Anonymous]

If you avoid isolation training and do whole body movements (think burpees, deadlifts, squats with overhead raises) you will get super important muscle development in as well as calorie burning.

If you are not doing bodybuilding, single area (isolated) movements (curls, shoulder presses, etc) are useless.

You want pushups, squats, planks, deadlifts. Lunges with twists and curls. Yoga.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would diet down first if you need to lose weight before embarking on a lifting program. If not, I would do a full body workout for 3/4x a week. Something like this: Day 1 would be Squats, chest, shoulder press, and back extensions. Day 2: Deadlifts, tricep curls, upright row, and lunges Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs. Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it. From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains. Go easy on the full body because they will wipe you out in the beginning.

so what would be the best mode of action to lose weigh first? I have a solid 30 lbs to lose. Just cardio and some HIIT workouts?

Cardio of preference and a solid diet plan. If you have access to a prowler sled those are fantastic to lose weight while building muscular endurance at the same time. There are plenty of ways to lose pounds and there are sites where you can count macros and and track your workouts if you find that helpful.

I'm an avid runner, but much as I love cardio exercise, I'd suggest the opposite of this approach. If you visit the forums on MyFitnessPal.com, you will find a lot of folks who have had much more success losing weight through diet and lifting than through cardio. Several reasons for this:

- Cardio tends to burn way fewer calories than people think, and it makes you hungrier. I remember calculating one day that Paula Radcliffe (the marathon goddess) could probably eat back all the calories from her 100 mile per week training adding two large chocolate muffins and a half a bagel per day to her normal diet. When I was running 60 miles per week I still had to watch calories very closely to lose weight.

- Many people report success with losing while lifting. This is usually explained in terms of your body burning more calories after strength training or in terms of muscle burning more calories than fat, both of which I think are pretty negligible. However, lots of people do have more success with lifting.

- Impact cardio exercise when you are heavy is really hard on your joints.

I feel like 30 lbs over weight is too much to carry, in doing lifts like deadlifts or squats. Range of motion is probably shot and there's a higher risk of injury. I would shed some weight before getting into a full weightlifting routine, it doesn't have to be the entire weight but at a weight where you can work with. Lifting does promote weightloss no doubt about it.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would diet down first if you need to lose weight before embarking on a lifting program. If not, I would do a full body workout for 3/4x a week. Something like this: Day 1 would be Squats, chest, shoulder press, and back extensions. Day 2: Deadlifts, tricep curls, upright row, and lunges Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs. Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it. From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains. Go easy on the full body because they will wipe you out in the beginning.

so what would be the best mode of action to lose weigh first? I have a solid 30 lbs to lose. Just cardio and some HIIT workouts?

Cardio of preference and a solid diet plan. If you have access to a prowler sled those are fantastic to lose weight while building muscular endurance at the same time. There are plenty of ways to lose pounds and there are sites where you can count macros and and track your workouts if you find that helpful.

I'm an avid runner, but much as I love cardio exercise, I'd suggest the opposite of this approach. If you visit the forums on MyFitnessPal.com, you will find a lot of folks who have had much more success losing weight through diet and lifting than through cardio. Several reasons for this:

- Cardio tends to burn way fewer calories than people think, and it makes you hungrier. I remember calculating one day that Paula Radcliffe (the marathon goddess) could probably eat back all the calories from her 100 mile per week training adding two large chocolate muffins and a half a bagel per day to her normal diet. When I was running 60 miles per week I still had to watch calories very closely to lose weight.

- Many people report success with losing while lifting. This is usually explained in terms of your body burning more calories after strength training or in terms of muscle burning more calories than fat, both of which I think are pretty negligible. However, lots of people do have more success with lifting.

- Impact cardio exercise when you are heavy is really hard on your joints.

I feel like 30 lbs over weight is too much to carry, in doing lifts like deadlifts or squats. Range of motion is probably shot and there's a higher risk of injury. I would shed some weight before getting into a full weightlifting routine, it doesn't have to be the entire weight but at a weight where you can work with. Lifting does promote weightloss no doubt about it.

What? 200 lbs overweight I can see but 30 lbs should have no impact on range of motion whatsoever. Plenty of women in my lifting group started our overweight. Weight lifting is for everyone not just thin people. Thirty lbs also doesn't increase your risk of injury. What hogwash.

[Anonymous]

^^yes and no one is saying OP has to be deadlifting above bodyweight or squatting bodyweight on day 1. We all squat and pick things up off the ground in daily life and if she is focused on form and increases the weight incrementally she will be fine.