Tell me how to get STRONG!

[Anonymous]

I'm a 35 yr old female and in good shape (5'6", 130 pounds). Running is my main exercise because I enjoy being outside and I can push my young kids in the stroller while doing it. I'm happy with my body as it is but I know I should be doing more to protect my bones. Pre-kids I used to do bodypump type classes at the gym and I was much stronger. I know I need to get back into lifting weights but I'm not sure where to start. I really don't have time (or money) for gyms or classes. I have free weights at home. Any online programs you would recommend or basic routines? How much strength training should I ideally be doing each week? Thanks!

[Anonymous]

I really like Nerd Fitness:

https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/

There is another strength training program for women that is very popular but the name is escaping me right now. Hopefully someone else posts it!

[Anonymous]

Eat protein

Lift heavy weights, upping the intensity every week

[Anonymous]

Deadlifts, squats

[Anonymous]

I've heard good things about New Rules of Lifting for Women. Have also heard of a program called Starting Strength.

In general, you want to focus on the compound exercises: squats, deadlifts, bench press, etc. Work to your max and take your recovery seriously. That may be hard to do, depending on the extent of the weights you have at home.

[Anonymous]

Anonymous wrote:I've heard good things about New Rules of Lifting for Women. Have also heard of a program called Starting Strength.

In general, you want to focus on the compound exercises: squats, deadlifts, bench press, etc. Work to your max and take your recovery seriously. That may be hard to do, depending on the extent of the weights you have at home.

I'm trying this now based on recommendations I've read here and I'm enjoying it. I do the workouts in a gym but he gives alternatives for anyone working out at home (don't have access to a seated row machine? do bent over rows with free weights, etc).