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AERO_NERDETTE SparkPoints: (19,355)
Fitness Minutes: (12,848)
Posts: 2,484
2/9/15 1:18 P

JSANDERS,
If you use the fitness tracker on the site, select strength training, and you should be able to add reps, sets, and weight used for any exercise you do. It's pretty straightforward.

DEANN1013 Posts: 623
2/7/15 1:25 P

There are some really good fitness apps that can help you design your own workout plan. I use fitocracy and I like it.

JSANDERS420 SparkPoints: (2,635)
Fitness Minutes: (2,155)
Posts: 55
2/7/15 8:23 A

How can I track sets, reps and weight here on SP? I want to see a report showing increases in these things. Not how many exercises I did!

JSANDERS420 SparkPoints: (2,635)
Fitness Minutes: (2,155)
Posts: 55
2/7/15 8:17 A

I do 15 minutes cardio to warm up then weight training, then 15 minutes cardio and a yoga cool down and stretch. I'm working an upper body, lower body split right now, 5 days a week with weekends off. So I work each part 5 times over a 2 week period. I try to keep the weight reasonable and do extra reps.

AGERHAUSER Posts: 63
2/6/15 10:05 A

i dont know where id be without strength training!

AERO_NERDETTE SparkPoints: (19,355)
Fitness Minutes: (12,848)
Posts: 2,484
2/5/15 10:10 A

I lift free weights according to the StrongLifts 5x5 program. I've noticed amazing strength gains in a couple of months. It's easy, fast, and you can add things in if you want. It starts with a base of two workouts, "A" and "B". You alternate them 3x/week every other day. My schedule started like this:
Week 1: Monday (A), Wednesday (B), Friday (A)
Week 2: Monday (B), Wednesday (A), Friday (B)

Workout A is squats, bench press, and rows. 5 sets of 5 reps for each.
Workout B is squats, overhead press, and deadlifts. 5 sets of 5 reps for squats/overheads, 1 set of 5 reps for deadlifts. Sometimes I add in some ab work or kettlebell stuff, but this program is a good starting place. There's a great app for it on Android and iPhone ("StrongLifts 5x5") that keeps track of your weights and progress over time.

For those asking about an active weightlifting/strength training group here on Spark, I'm on the "We Are Iron Workers" team. Everyone is supportive, and you can feel free to ask questions. Most of us check in daily with workout routines, so you can see if someone else's program might be something you want to try. Not all of us use StrongLifts, but several of us do. Most of the members are currently women, but we will welcome anyone who wants to join in the fun of picking up heavy stuff and putting it back down.

SMILINSWEETPEA SparkPoints: (11,646)
Fitness Minutes: (10,051)
Posts: 36
2/5/15 1:53 A

I do a 1 hour Body Pump class once a week. I love it!

SHOTOKIDO SparkPoints: (96,163)
Fitness Minutes: (20,550)
Posts: 3,626
2/4/15 11:19 P

Bodyweight exercises for me.

Various kinds of push ups, pull ups, dips, squats.

SUZZQ4LIFE Posts: 1,232
2/4/15 10:17 P

I do my strength training Tues. & Thurs. I do the Leslie Sansone Walk It Off in 30 Days. I use the Firm 30 segment.

ARAZA30 Posts: 4,429
2/4/15 7:26 P

Yes, various strength training (machines & dumbells)

JSANDERS420 SparkPoints: (2,635)
Fitness Minutes: (2,155)
Posts: 55
2/4/15 7:07 P

is there an active strength training group here? The one I found hadn't been used in 45 days.

CATHYZ1107 Posts: 103
8/8/14 2:34 P

I lift 3 days a week.

MOTHERBOARDER SparkPoints: (204,047)
Fitness Minutes: (121,999)
Posts: 10,744
8/8/14 9:36 A

yes

TACDGB Posts: 6,136
8/7/14 10:33 A

does your gym have weight lifting classes such a body pump or group power...? that would be a good place to start. I do take group power and it has helped me a lot. It teaches you good form....and I get a good workout as well. I also believe that resistance bands are a place to start as well. Sparks has good videos on this.

SHOTOKIDO SparkPoints: (96,163)
Fitness Minutes: (20,550)
Posts: 3,626
8/6/14 11:46 P

Check out "Convict Conditioning".

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
8/6/14 5:53 P

Oy at the trainer. Definitely go read "New Rules of Lifting for Women." Good book with very solid advice. The abs are also a muscle group so they need rest days too.

You should be letting your muscles rest 48-72 hours between ST sessions (this is how they get stronger). I do a full body workout in about 40 minutes 2x a week that consists of: squats, deadlifts, assisted pullups, bench press, overhead press, and rows. Since I use free weights for these, my core is engaged to keep me stable so there is no need for a separate ab exercise.

DYANNE4293 SparkPoints: (120,366)
Fitness Minutes: (35,074)
Posts: 3,876
8/6/14 5:31 P

I asked for a session with a trainer. All she did was show me how to use the machines. Ugh. She did not provide me with any routine. She did tell me to "work one muscle group each day and work abs every day."

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
8/6/14 5:25 P

Most gyms offer 1 free personal training session when you join. If you haven't taken advantage of that yet, I'd suggest using it so the trainer can show you proper form for a full body strength workout. Free weights are a great way to strength train, but using them without good form can leave you open to injury.

Definitely look at videos of all the exercises to understand what good form looks like, and practice exercises first without weight to make sure you can do them correctly. Also, at first, be cautious about how much weight you add. You can always add more, but using too much too soon is a bad idea.

DYANNE4293 SparkPoints: (120,366)
Fitness Minutes: (35,074)
Posts: 3,876
8/6/14 4:53 P

I have joined a gym. I have been working out on Nautilus equipment for the past 2 months. I'm trying to venture over to the free weights, barbells and dumbbells. I've also tried a kettlebell workout. Which is harder than it looks!!

NANCYANNE55 SparkPoints: (110,547)
Fitness Minutes: (109,411)
Posts: 5,321
8/6/14 4:08 P

New Rules of Weightlifting, as suggested below is a good on. So is "Sculpt her body perfect" by Brad Schoenfeld. He shows progressions, and, last I knew, the books also came with a DVD to demo most of the moves.

IVYLASS SparkPoints: (185,467)
Fitness Minutes: (61,209)
Posts: 7,062
8/6/14 4:01 P

I love my Body Pump classes at the gym. I have one tonight!

DMJAKES Posts: 1,634
8/6/14 1:50 P

You're going to get a wide range of answers on this one. If you're new to strength training, Spark has some videos to try, and you can use Spark's workout generator to create a routine for you. You can customize it to length, equipment available, etc.

You'll probably get more specific answers if you tell us what kind of equipment you have availalble, do you belong to a gym, any restrictions or injuries, etc.

My personal suggestions would be to get the book The New Rules of Lifting for Women by Lou Schuler. It's got progressive routines already spelled out for you, plus pictures and descriptions of all the moves. The whole series of books is great!

LIFENPROGRESS SparkPoints: (113,082)
Fitness Minutes: (17,781)
Posts: 4,271
8/6/14 1:48 P

I use the Spark Videos as my best guide. emoticon

DYANNE4293 SparkPoints: (120,366)
Fitness Minutes: (35,074)
Posts: 3,876
8/6/14 12:13 P

I am currently incorporating strength training into my workout routine. I downloaded an app, JEFit, to generate a strength training routine.

I haven't settled on a single workout yet.

Any recommendations?

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