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How do I start with strength training?

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Author: Message: Sort First Post on Top

SparkPoints: (62,459)
Fitness Minutes: (32,427)
Posts: 2,148
3/23/13 3:24 P

I have started with body weight exercises that can be done at home, such as lunges, planks, side planks, body weight squats, squats with a stability ball etc.

But you outgrow them quickly if you keep your schedule. I got a gym membership for the power rack, because I don't have space at home for one. Now I have been doing squats, deadlifts, overhead presses, bench presses and rows, all with barbell, for nearly a year. The weights have climbed to incredible values (by my own standards of course).

Learning heavy lifting is definitely worth it.

Edited by: MPLANE37 at: 3/23/2013 (15:26)

SparkPoints: (131,327)
Fitness Minutes: (198,465)
Posts: 19,568
3/23/13 6:36 A


If you're not sure where to start with strength training, check out the fitness section. Coach Nicole has a bunch of short 10-15 minute ST routines you can try at home.

At some point, you're going to need heavier weights because what the videos don't tell you is that some muscles are stronger than others. 5 pounds might be challenging for a shoulder press, but it won't be enough for a chest press or rows. Don't be afraid to use weights between 8-15 pounds. Women are stronger than they realize. Also, you will NOT get bulky if you start using a 10+ pound weight. that's a misconception. Women don't pack on muscle the same way men do. But, we do both benefit from regular strength training.

Buying hand weights can be expensive. You might consider buying a set of resistance bands. resistance bands are a great way to strength train if you don't have access to heavier weights.

You might want to also find these books at your local library. they are excellent beginner strength training books that will teach you the basics.

Bill Phllips "Body for Life"
Cosgrove "New Rules of Lifting for Women".

SparkPoints: (54,986)
Fitness Minutes: (14,173)
Posts: 9,523
3/22/13 6:35 P

30DS is not good, quality strength, so yes, you'll need to start your own routine.

A good place to start is to check out the workout generator here on Sparkpeople. You'll find it under the fitness section. It will generate a workout for you, and provide demos and instructions. :) I'd go with a full body routine, and use weights that challenge you in 8-12 reps or fewer.

Posts: 162
3/22/13 6:34 P

I'm currently halfway through the 30 day shred dvd. It combines strength and cardio moves. But I've heard from others that you need additional strength training on top of it. Do I need more? I use 5 lb weights when doing the shred. I also try to walk a mile most days. I'm a petite woman, 4'10 and 102. A couple months ago, I was really out of shape and very sedentary, so this is pretty new for me still.

Thanks for any feedback.

Edited by: DESCHROMA at: 3/22/2013 (18:34)

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