Strength training for dummies

[Anonymous]

I need a strength training program that works for an ABSOLUTE beginner! I love cardio (run and/or cycle almost every day) and am not overweight, but need to tone up and am embarrassingly weak (can't do a pushup even on my knees, did a 'lower body' workout on Tuesday and still am struggling to walk). Even programs that claim to be 'easy' or 'for beginners' are challenging. I have a Peloton, gym membership, and free weights but need to figure out the best way to go about this.

Anyone have any tips on how to truly 'start from the bottom' with a strength training program? I need something manageable that I can stick to and not get discouraged.

[Anonymous]

Caroline Girvan on youtube has a number of workouts with weights to do at home.

[Anonymous]

Yoga can be surprisingly challenging. Not necessarily the stretching, but doing chataranga pushups (arms, chest, back) and the Warrior poses (legs), boat pose (abs) even down dogs. It's all body weight, so finding a class, streaming vidoes, or an app might be good for you.

Other than that, do some bodyweight exercises: Lunges, planks, pushups, squats (all this is in yoga, actually, but with different names).

[Anonymous]

I like Andy Speer’s strength program on the Peloton App and Emma’s Crush Your Core. I started from a similar place of not being able to do modified pushups.

[Anonymous]

Do you have 5 on weights? Start with bicep curls, overhead presses, lateral lifts, etc.

Don’t go too deep in the modified push-up. Just go a few inches to start, not all the way down. You can also do a push-up like motion standing up and leaning into the wall, then pushing back to standing.

As PP suggested, do squats and planks. Try holding one of the weights vertically between your knees as you do the squats.

[Anonymous]

So, I'm a 40yo man who loves weight lifting. So I'm biased towards more traditional weight lifting programs (as opposed to yoga or peloton).

But honestly, go look at t-nation. It's a little "bro-tastic" but the programs work. And look at programs for the big 3 (bench, squat, deadlift).

And be prepared for a fundamental change in how you work-out. For people that come from cardio-heavy back-grounds, or people that like HIIT workouts (which I do HIIT in addition to strength training) struggle sometimes with the programs.


You may have a work-out that the only thing you do that days is 5 sets of 3 at 85%. That's it. With 3-5 minutes of rest between sets.

But if you want to get strong, that's how you do it.

And FWIW, you won't get big. You won't get bulky. You'll just build muscle, I promise

[Anonymous]

Anonymous wrote:So, I'm a 40yo man who loves weight lifting. So I'm biased towards more traditional weight lifting programs (as opposed to yoga or peloton).

But honestly, go look at t-nation. It's a little "bro-tastic" but the programs work. And look at programs for the big 3 (bench, squat, deadlift).

And be prepared for a fundamental change in how you work-out. For people that come from cardio-heavy back-grounds, or people that like HIIT workouts (which I do HIIT in addition to strength training) struggle sometimes with the programs.


You may have a work-out that the only thing you do that days is 5 sets of 3 at 85%. That's it. With 3-5 minutes of rest between sets.

But if you want to get strong, that's how you do it.

And FWIW, you won't get big. You won't get bulky. You'll just build muscle, I promise

PP - i like you! drop mic. This is how we do strength training w/o burning out or injuring ourselves.

[Anonymous]

The New Rules of Lifting books are very good, but you really need to have access to an olympic barbell and a squat rack, unfortunately.

[Anonymous]

Start small and build up to your reps and weights. Many times I tried to start weight lifting by just starting up the routine I did with barbells when I was 25. Lol! I couldn’t walk for the next 5 days and would stop trying.
Then I did 1 set. That’s it. For 4 weeks. Then I added another set and alternated working in more. For months. You will get stronger but you cannot hit the ground running like you’re a young buck.

[Anonymous]

Anonymous wrote:

Anonymous wrote:So, I'm a 40yo man who loves weight lifting. So I'm biased towards more traditional weight lifting programs (as opposed to yoga or peloton).

But honestly, go look at t-nation. It's a little "bro-tastic" but the programs work. And look at programs for the big 3 (bench, squat, deadlift).

And be prepared for a fundamental change in how you work-out. For people that come from cardio-heavy back-grounds, or people that like HIIT workouts (which I do HIIT in addition to strength training) struggle sometimes with the programs.


You may have a work-out that the only thing you do that days is 5 sets of 3 at 85%. That's it. With 3-5 minutes of rest between sets.

But if you want to get strong, that's how you do it.

And FWIW, you won't get big. You won't get bulky. You'll just build muscle, I promise

PP - i like you! drop mic. This is how we do strength training w/o burning out or injuring ourselves.

Thanks! I like you too! And even after years of this, I still generally go through 16 weeks cycles before I "retest" my strength, or attempt a 1 rep max.

The hardest part about strength training is the patience (though that's probably true for most athletic disciplines)

[Anonymous]

Yeah, but OP can't even do a pushup. I think starting with bodyweight exercises might be the best way to build some useful muscle.

[Anonymous]

Anonymous wrote:Yeah, but OP can't even do a pushup. I think starting with bodyweight exercises might be the best way to build some useful muscle.

I'm not sure. DB chest press with 5 to 10 to 15 lb dumbbells, supplemented with scaled push-ups is how I would start.

Or Bench Press with the training bar to start. I'm SURE she can do that (my 8yo DD does that)

[Anonymous]

Get an app, like Fitbod. During the initial setup, you identify the equipment you have, amount of time you have per workout, the type of workouts (e.g., body weight only) you want to perform, and then it starts you on a training routine. There is a lot of variety / selection and workouts each time to keep things fresh.

[Anonymous]

Anonymous wrote:I need a strength training program that works for an ABSOLUTE beginner! I love cardio (run and/or cycle almost every day) and am not overweight, but need to tone up and am embarrassingly weak (can't do a pushup even on my knees, did a 'lower body' workout on Tuesday and still am struggling to walk). Even programs that claim to be 'easy' or 'for beginners' are challenging. I have a Peloton, gym membership, and free weights but need to figure out the best way to go about this.

Anyone have any tips on how to truly 'start from the bottom' with a strength training program? I need something manageable that I can stick to and not get discouraged.

to maximize all the equipment and membership that you have, I would say to look for a trainer that can give you an assessment and tailor a workout program for your goals and needs. Here is a great trainer that I have worked with online. He does an online assessment if you can't meet with him in person. https://bit.ly/2XL2F4X

[Anonymous]

Try Fitness Blender. They have a program called FB Strong that is something like $15. It's a 4 week program that you only need dumbbells for. I think it's a great gateway drug to enjoying strength focused exercise.