Strength Training for Dumbies....

sillysally

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#1
I need to start doing some strength training, but am very intimidated by trying it at the gym and would like to start something at home. I'm willing to buy weights, etc. Does anyone have any good advice/resources for an out of shape person just getting into strength training?
 

Fran27

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#2
You can find some videos on youtube, or google 'dumbbell workouts' and you'll find a ton of hits. The main thing really is how much you are willing to spend. A good set of adjustable dumbbells up to 45 lbs can cost $300, but if you're serious about it, it's what you will need eventually (and go for some that you can adjust by 2.5 lbs, I didn't and regret it).

I do something like this for the exercises, just with 2-3 sets of 10/12 usually (I lift heavy though so I often reach failure before that), and I just do several of each type every other day, alternating exercises in between sets because I don't like standing there doing nothing for a minute.

http://www.bodybuilding.com/fun/wotw3.htm

Of course a cheaper way is just to use the machines at the gym and do 3 sets of 12 with each of them (well, at least the main ones) :p But I love doing it at home too, even if I'm pretty lazy overall.

Either way, start with low weights, and you'll see you'll be able to lift heavier in no time... When it gets too easy to do 12 reps with one weight, I go up 5 lbs.

ETA: if you don't want to spend that much, you can look into resistance bands, they work pretty well too, it's just slower because you can only use one at a time, and you'll have to google the exercises to see exactly how to use them.
 

Beanie

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#3
Copied from the fitness thread:

See Stronglifts 5x5 if you want a plan to follow to get started, it's free to sign up and get the plan and then you can unsubscribe from his e-mails after that if you want to (and you probably will because they are very sales-y and frequent.) The workouts consist of squats, deadlifts, bench press, overhead press, and barbell rows. That's it. It really is dead simple and I recommend it to anybody in search of programming ideas because it is so simple, not overwhelming, you don't have to think about it a lot.

For other programs, here's a lovely book (in fact you should probably get this one anyway):
http://www.amazon.com/Starting-Stre...R5ZA/ref=sr_1_1?ie=UTF8&qid=1395325522&sr=8-1

and this one:
http://www.amazon.com/Strong-Curves...I0QM/ref=sr_1_1?ie=UTF8&qid=1395325567&sr=8-1

and yet another:
http://www.amazon.com/New-Rules-Lif...9RGC/ref=sr_1_3?ie=UTF8&qid=1395325588&sr=8-3

Here's this one, too, BTW, on the subject of bodyweight workouts:
http://www.amazon.com/Bodyweight-St...GD6_1_2?s=books&ie=UTF8&qid=1395326221&sr=1-2
All but the last are about lifting weights. You can buy a bar and some weights at Wal-Mart, I show the one I have in the couple of videos I've done.
Bar:
http://www.walmart.com/ip/Gold-s-Gym-Standard-3-Piece-5-Weightlifting-Bar/21672520

The plates are from 2.5lb up to 25lb. I think they are kind of annoying because they screw on rather than just sliding on and locking with a clip... takes longer to change weights. They also have one with clips:
http://www.walmart.com/ip/Gold-s-Gym-50-lb-Olympic-Plate-Set/21672528


The last book linked is body weight training. For more on body weight training you might be interested in this blog:
http://strengthunbound.com/
Body weight means you don't have to buy anything. At all. If I were working out just at home, I would probably go body weight. Honestly I don't even use my barbell that much anymore at home because there are so many body weight exercises out there to try and do, I'm actually considering selling it or giving it to my sister or something. (Also I don't trust the bar enough to load it up with my actual squat weight, so it's kind of useless.)


All that said I would highly highly highly recommend NOT being scared to go into the weight room at the gym. Because it's awesome! You can start working just with the bar, or just with dumbbells if the bar is even too much. I know I've linked this probably a hundred times on here, but:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
When Staci started, she couldn't even manage the bar. So she started with dumbbells. We all have our own starting place.

Just my .02. I think any of those books could be a great resource for you.
 

Fran27

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#4
I've looked into all those, but you pretty much need to use the barbell at the gym - you won't go far with 45 lbs dumbbells if you're supposed to increase your weights by 60 lbs a month (which I find kinda nuts I guess, considering I've managed to increase my weights by maybe 10 lbs in 6 months, lol).

But yeah... I should really give it a shot. I'm too nervous to go to the weight section at the gym too, especially as I've NEVER seen anyone lift heavy there.
 

Beanie

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#5
But yeah... I should really give it a shot. I'm too nervous to go to the weight section at the gym too, especially as I've NEVER seen anyone lift heavy there.
Really?? OMG. You pretty much have to go then. Light it up and be the first. BAMF.

But yes, those are written to be used at a gym or in a very serious "home gym" setup, not with home bars where the max you can load is 50lbs before they start to bend (if you even get that lucky...) That is why IMO if I were working out solely at home without access to heavy weights, I would be looking at body weight workouts. You can get super strong with body weight workouts - and it's pretty much 100% free. Nothing wrong with that at all! I just love the feeling of a heavy bar on my back too.

The thing is you won't be increasing 60lbs every month forever. But when you first start, you CAN add weight pretty quickly, especially if you are eating smart to fuel your lifts. Then it starts to slow down after that. You have stalls where you have to deload before you can increase again. Also with 5x5 a lot of people switch from 5x5 to 3x5, then 5/3/1.

Also a free read from Bret Contreras on programming:
http://www.theptdc.com/2014/04/results-based-program-design/#sthash.BVgrBrqj.dpuf

BUT all of that is really complicated and IMO more than needs to be worried about when you're just starting.
 

Fran27

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#6
The more I read about it, the scarier it gets, lol. Unless your gym has a cage and nobody else who wants to get in it I guess. I think I'd be too worried of dropping the bar :(

The set up of the 5x5 guy must have cost two thousand dollars or something, lol.
 

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