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BREWMASTERBILL SparkPoints: (31,080)
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Posts: 4,110
2/15/13 9:45 A

You need an effective program. Of all the things I've seen posted, New Rules of Lifting for Women is a fine choice. Also Starting Strength is a great choice. 5/3/1 as well.

ZORBS13 SparkPoints: (103,531)
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Posts: 13,211
2/15/13 5:20 A

YOU_CALIBAN SparkPoints: (7,482)
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Posts: 488
2/15/13 12:05 A

www.exrx.net

TACDGB Posts: 6,132
2/14/13 8:39 P

check out bodybuilding.com as they can help you........

SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 2:59 P

Excellent advice - thanks so much!

Sumayyah

SERGEANTMAJOR Posts: 6,418
2/14/13 2:44 P

You can also look for a copy of "Body for Life: or "Anatomy for women for strength and fitness." Do not allow yourself to get caught up in doing isolation exercises with small muscle groups (i.e. triceps extensions, biceps curls) they are a waste of time.Concentrate on full body and compound movement exercises to maximize your training progress and minimize your training time.

Check out the Spark team F.I.T. Females in training for suggestions and a support group.

DRAGONCHILDE SparkPoints: (57,056)
Fitness Minutes: (14,252)
Posts: 9,646
2/14/13 2:22 P

You don't have to worry about bulking up. :) As a woman, in order to do that, you'd have to have the genetic predisposition, and actually train like a body builder: Lift extremely heavy for hours a day, eat at a calorie surplus, etc. You can't accidentally do it.

SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 1:48 P

Yeah - I know - it's just comforting when you can find something that actually has pictures of women - and doesn't stress striving for bulk. I want to be strong - and hopefully someday - toned - but want to take it slow to achieve best results.

Thanks so much - you are an inspiration!

Sumayyah

DRAGONCHILDE SparkPoints: (57,056)
Fitness Minutes: (14,252)
Posts: 9,646
2/14/13 1:43 P

Do realize that men and women do not need to strength train differently, though; While men do have greater capacity for bullk, the principles are the same for both.


www.sparkpeople.com/resource/fitness_artic
les.asp?id=1662

www.sparkpeople.com/resource/fitness_artic
les.asp?id=354


Edited by: DRAGONCHILDE at: 2/14/2013 (13:44)
SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 1:37 P

Awesome - I was hoping to find something. If you have any other suggestions - please share. I'd love to have more than one method to change up my routine.

Thanks again, Sumayyah

DRAGONCHILDE SparkPoints: (57,056)
Fitness Minutes: (14,252)
Posts: 9,646
2/14/13 1:34 P

The book you want to pick up is the "New Rules of Lifting for Women". All of the strength training experts floating around here recommend it.


Edited by: DRAGONCHILDE at: 2/14/2013 (13:43)
SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 1:30 P

I was hoping to find something all in one site - that doesn't require a lot of time "researching" it. I know they used to have some books like "the anatomy" of exercise or weight lifting or something like that. Even a book would require a bit of "research" and I was hoping to skip that (at least for now so that I can get started).

I'm hoping for a good place to find the different exercises you can do for your triceps (for example) and the rest of the different upper body muscles - and make a routine from that. Then, when I have made accomplishments - go to the same site (book) and choose a different exercise to replace the old one. Does that make sense?

Thanks, Sumayyah

DIDS70 Posts: 5,070
2/14/13 1:26 P

start with youtube. just type in strength training. Should have lots of choices.

SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 1:23 P

When I used to go to the gym - I used most of the weights in there. I went to a women's gym - so the equipment was tailored for women. I loved doing my routines - and loved being stronger. Now that I am working out a home - I miss it. Can anyone recommend a good resource (book - website - app. for android - etc.) for finding out what specific exercises I can do at home that would replicate what I was doing at the gym - or at least a place that shows a good upper body workout and lower body workout (for a woman) with weights that you can do at home? It's been a while since I've been to the gym - so I would be considered a beginner, but hope to build it up from there.

I don't really remember the names of the machines I used - but I do remember the motions and what the machines all look like.

I'd really appreciate it.

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