Strength Training for Newbies

[MrsWeasley]

I haven't done any strength training since I was in high school. Three kids later, I want to ease back into it. I can't fit a gym membership in the budget. I'm more than a little intimidated. Couch25K got me into running, and I would love an easy to follow program like that. Help?

[Slache]

What equipment do you have?

[Guest]

Joan Pagano's Strength Training for Women. If you have or can buy a few sets of dumbells and maybe a set of exercise bands, you can follow this program.

[kiana]

I really like the exercise progression for startbodyweight (free). It's a bodyweight training exercise program and the beginning moves are attainable even for untrained. 

[Anacharsis]

Most important is finding something that can become an easy part of your weekly routine. Doing a light routine reliably every week for a year leads to better results and less injuries than jumping into an extreme routine and then burning out after a few months.

 

Maybe a little dated, but I like ExRx; they provide a good outline of what exercises where, and provide visual cues. Also, they aren't obviously in bed with a supplement company (a big problem with a lot of the free stuff online).

 

 

[Gisel_le]

10 pound slimdown extreme by Chris Freytag. It's on YouTube. It's strength and cardio together. This is what got me into strength training. I didn't realize that strength training didn't have to look like bodybuilding, and so I was never interested.

 

 

Also, lots pf people use resistance bands successfully but if you have a bad back I would suggest skipping them. I have an old back injury that flared up while trying to use the bands. I have a strong core and I'm pretty sure I was using them right. Just FYI.

 

Good luck!

[hornblower]

if you're just starting out, how about something like the 7 minute workout? http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

Requires no equipment beyond floor, a chair and a wall. I find you can go a long way to toning just doing planks, dips, squats. lunges and push ups. You can repeat reps or just repeat the whole 7 min as your strength improves. 

 

Edited July 13, 2016 by hornblower

[ashfern]

Do bodyweight exercises (push-ups, planks) to start. I started with 3 lb hand weights in Dec. I'm now up to 12 lb hand weights but need to increase my weights again.