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LOVE4KITTIES Posts: 4,690
8/7/14 4:25 P

When I started strength training, I joined the Spark People 28 day bootcamp (link above). There are 7 videos and they are mostly strength training. The videos are a great way to get started with strength training, IMO. I really did see results from doing them.

BACOOKSTER SparkPoints: (1,221)
Fitness Minutes: (167)
Posts: 7
8/7/14 3:54 P

How many exercises should I do to start for each muscle group since I'm doing the full body ST 3x per week? If I work my quads too hard I can't walk for three days.

BACOOKSTER SparkPoints: (1,221)
Fitness Minutes: (167)
Posts: 7
8/7/14 3:33 P

Oh KASTRA thank you! I greatly appreciate your time to share that with me (and anyone else reading)!

KASTRA Posts: 369
8/7/14 3:15 P

I only do body-weight ST, and each one can be found in Spark's library if you need examples to see how to do them. I do all of the below 2 to 3 times a week (cardio days between for muscle recovery). These are the groups I have set.

Back Extension - hold as long as able
Crunches - 2 sets of 12-15 reps
Crunches with Twist - 2 sets of 12-15 reps
Reverse Crunch - 2 sets of 12-15 reps
Modified Side Plank - hold as long as able
Superman - hold as long as able
Swimming - 2 sets of 12-15 reps
Pendulum - 1 set of 12-15

Lower Body:
Seated Leg Extensions - 2 sets of 12-15
Seated Knee Lifts with Chair - 2 sets of 12-15
Lying Abduction - 2 sets of 12-15
Lying Adduction - 2 sets of 12-15
Bridges - hold as long as able
Calf Raises with Chair - 2 sets of 12-15
Forward Lunches - 2 sets of 12-15
Squats - 2 sets of 12-15

Upper Body:
Lying Tricep Lifts - 2 sets of 12-15
Modified Pushups - 1 set of 12-15 (still working on that second set!)
Tricep Dips with Bent Knees - 1 set of 10 (still working on the first set, lol)
Wall Pushups - 2 sets of 12-15

Don't forget stretching! Stretches:
Cat Stretch
Child's Pose
Lying Ab Stretch
Side Mermaid Stretch
Seated Forward Bend
Lying Hip & Glute Stretch
Lying Hip & Glute Hug
Standing Modified Hamstring Stretch
Torso Twist Stretch
Standing Shoulder Stretch
Standing Triceps Stretch
Standing IT Band Stretch with Wall

8/7/14 2:59 P

No problem! Glad I could help.

I haven't changed the program too much. Like I mentioned, I usually take 1 day to do lower body and 1 day to do upper body, so I usually incorporate these sort of fundamental exercises with different variations to keep things interesting. For instance, I'll do prisoner squats or plie squats or sumo squats with a kick (you could find all these if you google them I bet). Then I just sort of browse different sites or google exercises to add in so that I get a good variety.

One thing that has worked really well for me is getting a little notebook that I write different exercises in. I have it divided into three parts: lower body, upper body, and full body/cardio. Each time I find a new one, I write the name and a brief description into my notebook. I have a separate section that I will puzzle together different routines, so that I have a list of them ready to go to make up a certain length of time or focus area. It's much like the SP workout generator, but I can easily take it to the gym or wherever.

TACDGB Posts: 6,136
8/7/14 10:26 A

I believe that starting with resistance bands is a good place to start. Sparks has videos to help with that. I have 2 sets and I do believe that can give you a good workout. I also take weight lifting classes at my local gym. Those have been a big help to know what to do or where to start.......and using good form. good luck in this.....

BACOOKSTER SparkPoints: (1,221)
Fitness Minutes: (167)
Posts: 7
8/7/14 9:51 A

Thank you Coach Jen! I'll get reading!

BACOOKSTER SparkPoints: (1,221)
Fitness Minutes: (167)
Posts: 7
8/7/14 9:50 A

Thank you so much LAURENNOELLE. This is exactly the guidance I was looking for to start out. For some reason I just need it spelled out for me. How often do you change the routine? Weekly?

I grew up with the mindset that cardio is the major exercise and strength training is what you do after you start losing weight and get lighter. It's hard to do a mind flip but I'm ready to do more and re-lose the weight. Walk Away the Pounds 3x week worked for me before but I didn't do strength training with it and was afraid to gain back the weight I originally lost (84 lbs).

Thank you again!

Edited by: BACOOKSTER at: 8/7/2014 (09:51)
8/7/14 8:59 A

If you are just getting into exercising, in my opinion, body weight exercises would be a great way to start. You don't need much, you can use modifications until you gain strength, and it's a great way to measure non-scale victories. There are tons of articles/blogs on SP that give the benefits of using body weight exercises. They force your entire body to stay engaged, and you need only your body and maybe a mat.

My routine is that I do lower body on one day, and core/upper body the next, but if you're committing to three days a week, you could do them all on one day, resting a day in between. To start, you could do:

10 lunges (each leg)
20 second plank
10 squats
10 push ups
10 supermans
10 side lunges (each leg)
30 second mountain climbers
10 second side plank or T-stabilization (each side)

Do this circuit 3 times. You might to start with fewer reps, or maybe add more if your muscles aren't exhausted when each exercise is done.

You can easily find the description of these, and modifications for all online. I know that when I began, I could not do a push up on my toes, my supermans were more like 'dying bugs', and I was shaking by the time I got to the last of my lunges!

Good luck!

8/7/14 7:12 A

For me I just started using the machines at the gym. They work for me, so I stick with them.

SPARK_COACH_JEN Posts: 65,897
8/7/14 6:37 A


Here are a few resources that you might find helpful:

Reference Guide for Strength Training

SparkPeople Workout Generator

Hope that helps,

Coach Jen

BACOOKSTER SparkPoints: (1,221)
Fitness Minutes: (167)
Posts: 7
8/7/14 6:28 A

I'm a beginner at creating a strength training program for myself. There's so many books about strength training and so many choices to start with no matter where I look, even here on SparkPeople, it's overwhelming! I'm willing to be patient to get results but I want to make sure my time is invested on the right workouts. I know that I'd rather workout at home. I have Walk Away the Pounds DVDs, weights, band, my own body resistance and about 30 minutes 3x per week to start. I just don't know which full-body workout to start with and how long before I switch it to something else...AND what that would be!

Someone please guide me. I need something structured or an example to learn.

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