I do all my exercising at home. I use free weights and started with a low weight like 5 lbs then uped it to 10 and now 15. I work my upper body first doing my biceps and then tricep extesnions. I do lunges that also include the biceps. It might help you to watch yourself in a mirror to make sure you have good form. I do shoulder presses combined with squats, lateral shoulder lifts with squats and something that looks like I am boxing. I start with a squat and bring the weights up to my chest in front. These are all in the SP videos. I do 20-30 min. of upper body which includes 12 sets of 20 reps biceps and tricep extensions. I have a large variety of exercises that work both the upper body and the lower at the same time. I use a heavy duty resistance band for my legs and a stability ball. These are also in the SP videos.
I end up with 60 min of ST and it's really working. Yesterday I went rock climbing and my family was very impressed to see this 58 year old climb what they call a 5-9 cliff at 80 feet in just a few minutes. A young female was watching and commented that I made it look easy.
Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.
Pounds lost: 22.0
Fitness Minutes: (47,234)
1,751 8/19/13 1:08 P
The problem with strength training is proper form. If you don't belong to a gym where you can get instruction, there may be a personal trainer in your town who can teach you what to do in a session or two. The trainer can spot mistakes you don't know you're making. You might also look locally for strength training classes as part of a community outreach program.
I think strength training is a bore too. I try to do partial workouts on the days I'm doing my cardio workout. So I end up doing 90 minutes of exercise, only 30 of which is weights. Be sure to learn to properly cool down and stretch out at the end also.
I actually HATE to do weights at home but don't mind it as much at the gym where I can socialize before and after the workout.
Be sure to start out with weights you can manage with proper form. That means they may be lighter than you would like, but this isn't about ego. With persistence, the weights will need to get heavier.
You will love the results, by the way. Weights shape the body!
"The only way to hurt your body is to not use it." Jack LaLanne
I'm the same as you. I have no issue with cardio but I hate strength training. I started slow. First I knew I could get in 4 min of anything without dreading it that much so I started there. After a while I branched out to include more and more. Now 2 xs a week I get in 2 - 40 min sessions
You make yourself do it the same way you make yourself cook dinner, or brush your teeth - You know it needs to be done so you do it. Once you're in the routine you won't even think about it.
Do you have access to a gym? If so I'd make an appointment or 2 with a trainer so they can show you some basic ST moves to get you started. You can book in to see them every 6 weeks for a new routine, or you may get more confident and try adding things yourself.
There are no shortcuts. No magic bullets. No secret spells. What works is hard work, dedication, and a daily dose of chocolate.
current weight: 145.0
Fitness Minutes: (85,985)
8/17/13 11:08 P
I see we're about the same age, so I'll encourage you to DO IT!! Strength training is fun, and the results will be visible quickly if you go all out with it.
You don't mention if you have access to a full gym---if you do, ask if there is an introductory session or two to help you learn the machines. If you work out at home, what equipment do you have? There's a lot you can do with just body weight (see the workout a previous poster outlined above). Check out some of the routines here on spark, or do a search of the boards for some of the web sites that outline routines. There are teams for female strength training too.
Personally, I started out with the book The New Rules of Lifting for Women by Lou Schuler, and I learned a LOT from it. I progressed to the New Rules of Lifting for Life and liked it a bit better---it's geared toward functional fitness for the middle-aged among us (me, me, me!!).
a very simple but effective routine that works most of the major muscles in the body would be:
* squats * deadlifts * planks * pushups (modified, wall or incline pushups if necessary) * pull-ups/lat pull downs/bent over dumbbell rows
Aim to genuinely challenge your muscles at close to their maximum capacity - aim at 2-3 sets of 6-12 reps. Once you can do 12 reps, move up to a heavier weight/more challenging exercise. Rest at least 48 hours between ST sessions, which implies 2-3 sessions per week. That's about all there is to ST.
As to making yourself do it, I think it helps to remember the advantages of strength training: * without ST, up to 25% of your weight loss can come from lost muscle, rather than fat. Including ST helps maintain your existing muscle, and allows more of your weight loss to come from fat alone, rather than a combination of fat and muscle * ST boosts your metabolism, helping you burn more calories throughout the day, not just when you are working out. * ST helps you perform your cardio better. * ST strengthens not just the muscles, but the bones and tendons they are attached to. This significantly reduces your risk of injury.
With all these advantages, why wouldn't you strength train.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (13,450)
1,061 8/16/13 9:05 A
There are definitely tons of great resources on here! I started my ST at home rather than in the gym, and while I haven't done anything at the gym, I would feel much more comfortable and confident to now that I have worked out doing the exercises here.
current weight: -3.6 under
Fitness Minutes: (12,713)
4,110 8/16/13 8:53 A
I am doing well with cardio and don't seem to have a problem meeting those goals. When it comes to strength training I fail. I don't know how to make myself do it. I don't know of a good routine or what I should do. I want to tone everything but not sure how to go about it.
Janine upstate NY April goals: 1.5 freggies a day 2. exercise 10 min 6x a week 3. do 1 strength training aweek 4. organize something 5x a week 5 Bible time everyday 6.eat nothing after 8pm
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