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Strength Training for an Absolute Beginner



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MEGAPEEJ
MEGAPEEJ's Photo Posts: 732
7/30/13 2:43 P

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Thank you so much for the advice, SOCAL_LEE - the reviews online are usually from people that have only read the ONE book they're reviewing, so it's great seeing a comparison and the pros and cons of each. Your post really helps me a lot!

Do something everyday that your future self will thank you for.


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BREWMASTERBILL
BREWMASTERBILL's Photo SparkPoints: (31,080)
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7/30/13 1:54 P

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Wrote about this recently.

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


Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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KYLAR_STERN
KYLAR_STERN's Photo SparkPoints: (22,101)
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7/30/13 12:58 P

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Glad to see the women here recommending the new rules of lifting book. It's a good one, and glad to see women are no longer afraid of "accidentally" bulking up. Haha, female's hormones aren't right for that and even for guys it takes a lot of time and dedication.

Another place to look is to google starting strength. It's the best program out there for beginners of either gender. 3 days a week of full body compound lifts, and taking advantage of newbie gains to make some very good progression even if you are eating at a caloric deficit.



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FATASHNOMORE
FATASHNOMORE's Photo SparkPoints: (9,545)
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7/29/13 7:01 P

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I was surprised by the input for new female lifters, anxious to research some of these suggestions. Soon I won't have an excuse to steer clear of the other half of the gym, lol.

Ash :)


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ZORBS13
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7/29/13 6:52 P

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+1 to stumptuous

Also check out Girls Gone Strong.

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher/17x half marathon finisher
Mom (b. March 12, 2010)


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SOCAL_LEE
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7/29/13 5:43 P

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I've done four of the New Rules of Lifting books. I think NROL for Women is great for women who have little to no experience with strength training. The writers actually start it out by saying that after they did the original New Rules of Lifting, women kept asking them to write a book for women, and "we didn't think we needed to, since New Rules of Lifting is for men AND women." But their publisher, sensing more sales in the offing, offered them a contract for another book -- at least, that's my guess.

I did get bored with some of the programs in NROL for Women but I also got great results.

Anyway, I've also done New Rules of Lifting for Abs (loved it!), New Rules of Lifting for Life (meh) and am in the middle of New Rules of Lifting Supercharged (love it!).

My advice: women who haven't done much or any lifting will do well with NROL for Women. More experienced lifters, even if it's been a while, will enjoy NROL for Abs, which is actually a total-body workout --this is the program that got me strong enough to do unassisted pull-ups --, or NROL Supercharged.

Edited to add: I totally agree that stumptuous.com is a fantastic site. I find it and the associated facebook page very inspirational!

Edited by: SOCAL_LEE at: 7/29/2013 (17:45)


R383CC48
Posts: 1,022
7/29/13 2:17 P

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I have looked at New Rules of Lifting for Women and wasn't all that impressed. With the original New Rules of Lifting the advice is work your large muscles, don't isolate, squats, deads, pushups, etc, if you can do 15 reps you should move up weight, keep it simple. But I felt like the women's book went seemed to go back on that advice to me and added back more fiddly exercises. That's just my opinion though. I know people who really like the women's book.

Oh andwww.stumptuous.com/ is a really good resource too I think.

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DMJAKES
DMJAKES's Photo Posts: 1,573
7/29/13 1:31 P

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Writergirl - I assume you're tracking your diet here on spark? If not, that's where I'd start first. No amount of exercise--cardio or strength--is going to make up for a poor diet.

I would check out the strength videos here on Spark first. Many are very quick and basic and can be done with either your own body weight or any household object(s), such as milk jugs, soup cans, books, etc. Watch their form carefully and practice, practice, practice! These will get you off to a good start. A routine as simple as squats, lunges, push ups and planks will take you a long way.

Once you get comfortable with the basics, get yourself some equipment such as resistance bands and maybe some dumbbells. You can find things pretty cheap at garage sales, discount stores (I find a lot of stuff at Marshall's), and even Craigslist--you just have to be patient.

At some point, you'll want to expand your knowledge, so some books might help. The New Rules of Lifting for Women or The New Rules of Lifting for Life are both really good. The "For Life" version is great because it gives different exercises for each level of fitness from beginner to long-time athlete. Both have pictures and descriptions of the moves and give you routines to follow.

Congrats on the loss so far....keep it up, you'll get there!



REALBLONDE474
REALBLONDE474's Photo Posts: 215
7/29/13 1:25 P

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If you love DVD's then order LES MILLS PUMP from Beach Body...it's comes with a number of DVD's, and some light weights that you can do at home!

There are great workouts for all levels!

Good luck!
Donna



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MEGAPEEJ
MEGAPEEJ's Photo Posts: 732
7/29/13 1:01 P

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I see New Rules of Lifting recommended quite a bit, and I plan on picking it up soon, but I also see there's one specifically for women. Has anyone compared/gone with the one for women and felt that was a better choice (specifically because so many people say with ST, men and women really DON'T have different rules).

Do something everyday that your future self will thank you for.


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R383CC48
Posts: 1,022
7/29/13 12:55 P

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This is a great book for beginning your strength training journey:www.amazon.com/books/dp/158333338X You can probably find it at your local library.

Edited by: R383CC48 at: 7/29/2013 (12:55)
4ft.11
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WRITERGIRLDEB
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7/26/13 3:23 P

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Oh, thank you! Those links are exactly what I need right now. Thank you so, so much! :)



FIELDWORKING
FIELDWORKING's Photo SparkPoints: (22,508)
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7/23/13 2:17 P

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Have you tried the workout generator (see link below)? Play around with it and see what you come up with. You could always try doing just bodyweight exercises and invest in a couple of dumbbells (look around at yard sales, thrift shops, craigs list, freecycle, etc. - if you're concerned about cost). You could also start out with some resistance bands that aren't too terribly expensive.

Link to workout generator:
www.sparkpeople.com/resource/fitness_plan_
generator.asp


Exercise Demo's:
www.sparkpeople.com/resource/exercise_demo
s.asp?exercise_type=core




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WRITERGIRLDEB
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7/23/13 2:02 P

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Hi all,

I started my weight loss journey needing to lose roughly 78 pounds. I've already lost 25 (yay!) but I'm hitting a plateau. No matter how much or how little I do cardio, I just can't seem to get my body moving forward on the weight loss track.

I'd like to throw in strength training and see if that helps jar my body back into a 'losing' place. I use DVDs for most of my cardio needs and I'd like to use DVDs for the strength training stuff, too.

Does anyone know which programs are the best for an absolute beginner? I don't even own dumbbells so any advice is appreciated. :)

I did look on Amazon but some of the reviews were confusing to me. I'd just like to know what you guys have had success with.

Thank you!



 
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