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GRACEFULIFE Posts: 1,705
7/31/13 2:53 P

(A guy asks if hack squat is useful since his college does not have any squat racks only squat machines)
"I recommend that you change colleges. "
--Mark Rippetoe


CHEETARA79 SparkPoints: (76,946)
Fitness Minutes: (56,659)
Posts: 3,507
7/31/13 9:27 A

I agree that checking with your doctor and going to PT would be a good start.

Besides that, I think you might like the Spark 28 day bootcamp challenge. You can find it by clicking "Community" then "Challenge Central". With this challenge, you will have a different 10 minute ST video to do every day. That should get you started with strength training.

I also have to stress that using 3 pound weights is probably not going to help you get stronger. I bet you carry much heavier stuff than that during every day life - laundry basket, grocery bags, pets, kids -- all weigh 10+ pounds at least. I think you need to do body weight exercises or invest in some more equipment like more weights or resistance bands.

LEC358 SparkPoints: (9,659)
Fitness Minutes: (6,555)
Posts: 2,250
7/31/13 9:08 A

Talk to your doctor and ask for a referral to a PT so they can help you to protect and strengthen your back as you exercise. That being said, check out body weight exercises: no equipment involved other than your skin suit and super effective. The book, "body by you" is a great place to start.

BREWMASTERBILL SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
7/31/13 8:06 A

To build muscle, you need to INCREASE your load. Doing the same weight over and over again isn't going to get you far. You may want to read up on progressive overload.

en.wikipedia.org/wiki/Progressive_overload


I recently drew up a very simple beginner strength program that incorporates progressive overload.

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=5425006


Of course, it's going to require access to some free weights which doesn't fit your requirement of using 3 pounds, but I would warn you that your 3 pound weights will likely get you little or no results.

I would also recommend you talk to your doctor before starting any strength program.

MEGAPEEJ Posts: 732
7/30/13 5:10 P

I would actually start right here on Spark! There are lots of good videos for different strength exercises, and especially if you're new to strength training you can learn some easier exercises with proper form.

And honestly, unless your doctor specified limiting yourself because of your injury, ditch the 3 lb weights and go for body weight exercises or resistance bands instead. 3 lb weights will do absolutely nothing for you - we lift 8 lb gallons of milk and 15 lb grocery bags all the time and we're not all ripped. To build strength muscles need to be challenged and pushed, and you could lift a 3 lb weight forever and never fatigue your muscles.

KATHY433 Posts: 389
7/30/13 4:56 P

First, a little background: I am 22, normal weight and have been running regularly for about 9 months. Last month, I was at about 17km a run (Im a long distance kind of girl), but had to take a break due to a back problem. My doc says that it is impossible to tell what caused my specific problem, but it could be problematic that while I was upping my long distance runs, I was doing next to nothing for my strength. So I have decided that while I ease back into running, I am going to make sure to complement it with strength training.

Now, to my question.. I would like to do my strength training at home, and have 3lb weights. I would prefer not to purchase anything else. I was thinking of starting my training with workout videos and just wanted to hear your advice - which are fun and interesting? Should I try to consistently do 1-2 videos or switch it up at random?

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