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[quote=Anonymous]First off, kudos to being able to make it to the gym 4x a week with THREE kids in the stable!  Additionally, you've already commited yourself to a routine and general fitness so you are at a great stage to develop strength training.

With pilates and body pump classes, I'm guessing you have the basic understanding of form and how to engage your muscles so I don't think you need a personal trainer but it definitely doesn't hurt to have one especially to teach you how to do compound exercises like the squat and deadlifts properly.  You may have covered them in the body pump classes and not sure what exactly they do.  There are many benefits of having a personal training if you have the funds and choose the right one:  faster results, less risk of injuries, correct form and technique, and make it less intimidating in the freeweight room.

Here's what I suggest for strength training:  as others have said start with bodyweight exercises such as- pushups, dips (for triceps), squats, and back extensions then transition into freeweights.  I would do as a basic template:  upper body exercises (shoulder press, bench), a quad-dominate exercise (squats, lunges), and hamstring dominate (deadlifts, back extensions).  A full body workout with 3 sets for 10-12 reps for a month than do 4 sets of 6-8 reps for strength/hypertrophy range.  Nothing is set in stone of how many reps needed to achieve strength or hypertrophy but the general rule of thumb is 1-5 for strength, 6-10 for hypertrophy, 10 or above for maintainance.  It takes women longer to gain strength/muscle than men, and everyone is different.  In your case, 5-8 reps for 4 sets should be the "sweet spot" range and should do the job.  Hope this helps and good luck!  [/quote]

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