Strength training for dummies

[Anonymous]

I’m a runner in pretty good shape (run half marathons/10Ks fairly regularly). I’d like to start strength training, but I’m feeling so overwhelmed. I’ve tried to lift/use the machines in the past, but feel like I mostly end up wandering around the gym, doing whatever is open, and feeling bored/like I’ve made zero progress. I also feel self conscious and embarrassed because I’m sure I’m not doing it right. Anyone have any suggestions for good programs, etc that I could use? Thanks!

[Anonymous]

Anonymous wrote:I’m a runner in pretty good shape (run half marathons/10Ks fairly regularly). I’d like to start strength training, but I’m feeling so overwhelmed. I’ve tried to lift/use the machines in the past, but feel like I mostly end up wandering around the gym, doing whatever is open, and feeling bored/like I’ve made zero progress. I also feel self conscious and embarrassed because I’m sure I’m not doing it right. Anyone have any suggestions for good programs, etc that I could use? Thanks!

do you have the money for a trainer? Even an on-line one would be great for getting you started on a program that they can tailor towards your goals.

[Anonymous]

Love all of Krista's stuff. Start with the squat and you have about 1/2 your body covered. Add deadlifts and you pick up another 1/3. Then you're left with some upper body stuff you can do almost anywhere. Enjoy!

https://stumptuous.com/dork-diva-squat

[Anonymous]

Best thing to do is find a strength training class. That will introduce you to the lifts and have a trainer to show you how to do it properly.

[Anonymous]

If you are a runner, there is an amazing trainer here in DC. My friends use him. He's written several books including Quick Strength For Runners (which made me think of you) and he has a very sound, holistic approach towards exercise.

[Anonymous]

Google starting strength and/or StrongLifts. Good barbell programs for beginners.

[Anonymous]

New Rules of Lifting books.

[Anonymous]

Anonymous wrote:New Rules of Lifting books.

Agree. Love these.

[Anonymous]

I’m taking a 4 week strength training class in January through Fairfax county parks and recreation. They will show us how to use free weights, something I never really learned. Class was $60 so worth it to me for 4 times.

[Anonymous]

Bodybuilding.com is a good resource

[Anonymous]

Anonymous wrote:I’m taking a 4 week strength training class in January through Fairfax county parks and recreation. They will show us how to use free weights, something I never really learned. Class was $60 so worth it to me for 4 times.

Is that 1 class a week?

[Anonymous]

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

[Anonymous]

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?

[Anonymous]

Anonymous wrote:Google starting strength and/or StrongLifts. Good barbell programs for beginners.

Second this. There are also videos to watch.

[Anonymous]

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.