Way to go, OP! Lifting feels so good and it's so empowering!

That's great to hear OP.

As a guy, I'm super impressed by the women on the Fitness & Exercise forum at MyFitnessPal.com. I'd encourage any woman who wants to get stronger and healthier to check it out, particularly if they find the idea of starting free weight training intimidating. Lots of support from women who've done it and love it.

OP with an update.

I have been lifting weights regularly and recently learned to lift the very big barbells (for things like squats and deadlifts). AAlso using dumbbells for upper body work and doing push ups, etc. I'm so much stronger and can now handle the infant carseat with baby inside so much more easily. I still haven't reached my strength goals, but I'm really enjoying strength training and lifting weights in particular. I want to encourage all you ladies to do the same because it is so beneficial to our health and frankly, it is empowering.

Thank you for all the input!

Muscle milk and hgh.

I was added weights to my workouts for similar reasons (I was tired of getting sore carrying things around the house). I was doing arm/leg stuff for vanity reasons, but the exercise that has really helped me feel better is doing more ab work and dead-lifting (lifting using your legs/back). I won't try to explain dead-lifting to you, but I talked to a trainer for a few minutes and got some nice pointers. My posture really gotten better, and I don't have back problems any more.

Anonymous wrote:OP again, how many times, at a minimum, should I be lifting to see strength gains?

I find that 3xs a week is best for me to keep progressing, not become sore, and body shape. I do cardio 6 days a week and one my non-lift days I do a cardio endurance work out.

Anonymous wrote:OP again, how many times, at a minimum, should I be lifting to see strength gains?

2x a week should be the "sweet spot" and think about investing in some lifting gloves if you haven't already done so, especially when lifting heavy weights and some good flat-soled shoes because lot of exercises are heel-driven.

I agree about how much a saver the gym is with kids, I'm a dad with only 1 kid and I can't seem to make it to the gym more than 2x a week. So going 4x is awesome!

OP again, how many times, at a minimum, should I be lifting to see strength gains?

Thanks for the great advice! (OP here). I've lifted weights in the past and done the New Rules of Lifting for Women program so I do know the basic lifts, but I never really focused on strength, specifically. My goal with past lifting was weight loss. I had success with that but found the workouts somewhat lengthy and tedious.

Anyway, some great tips here. I may sub one of my cardio days for some heavier lifting. I don

About getting to the gym with three kids--gym time is my sanity saver. It really has helped with anxiety and depression and generally helps me be a happier and more energetic mom. It's us with busy and stressful lives that need it the most.

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!

I love all the shit talking here about people that lift as everyone is asking how to do the same lol

OP starting with body weight is a good idea. Also tracking weights/reps/sets and having a a plan going in is the most effective way to make progress.

Look for a beginner strength routine. Bodybuilding.com has quite a few. Here's a simple one to start with: http://www.bodybuilding.com/fun/beginner_weight_training.htm

Don't be intimidated. They are so vain, the men all seem to be into themselves.

When I started all I could bench press and squat was the bar. I have become so strong, sometimes I'm taken aback when I'm lifting and see myself in the mirror and all the muscles I have when they are a engaged. When I started I could not do ONE SINGLE regular push up. Now I can easily do 20 in a row, maybe more if I actually tried to max out.

Seriously, don't worry about them, you are only cheating yourself. I do pilates as well, lifting should be easy for you since you already have a strong core from the pilates. Since all of your exercise is mainly cardio with a little pilates, if I were you, I would focus on lifting heavy and maxing out for what you can handle up to 7 reps, no more. Just go heavy.

Anonymous wrote:I would just start with pushups (and other body weight exercises).

+1

Try the 100 Pushups app. It's a great way to motivate yourself.

I would just start with pushups (and other body weight exercises).

I'm a mom of three with lots of gear to carry. I really struggle with the carseat/infant carrier, especially.

I exercise 4x per week, alternating Pilates, running intervals, body pump and rowing, occasionally. I probably should hit the free weights more often, but I find it intimidating to work out around all of the muscleheads.

Assuming that I did lift free weights (which is probably what I need to do), what kinds of reps/sets should I do? I'm thinking heavy weights with fewer reps and up my protein intake.



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