Weight lifting (where to start)
Hello. Many people don't know what the heck to do when they walk into a gym so i thought I'd share these workouts I found on a really good website and put into skimble a while ago. I've been doing them regularly and am very happy with my progress.
First, some basics:
1. After you take a look at the workout, go to the website where i found the workouts and read the descriptions and theory behind them, which explains why beginners gain a lot from keeping their workouts simple. You can find everything on aworkoutroutine.com
2.Women should lift weight too. the whole idea that you will 'bulk up' is a myth, and 'light weight many reps' is not necessarily bad but you are missing out on a world of benefits, both health AND appearance, from lifting weight that actually feels heavy. Do the workouts as they are meant to be done. Lift heavy, if an exercise calls for 3 sets of 8-10 reps, choose a weight that you can't do three sets of ten first off. When you finally progress to the point you can do 3 sets of 10, increase weight and go back down to trying for 3 sets of 8. I promise you won't regret the results.
3. Log your workouts.(weight, sets, reps) I use Simple Workout Log but there are many ways to keep track. But you must keep track. This is crucial.
Do these three times a week
alternating ABA BAB ABA BAB
This is really schedule friendly. Lots of days to do whatever else your busy life requires, or to try core work or cardio, or some complexes. (see below)
I did this basic workout regularly for over 6 months. They're simple, and I could fit them inside of an hour, counting getting into the gym, workout, shower, and out. I did not do a whole lot of warmup with these, just five minutes on an elliptical, so my progress was perhaps affected, but I did see progress.
Warmup time is included but that is movement specific, before all of these workouts I do at least five minutes on the elliptical and my own little routine of some dynamic & static stretches. (been incorporating 'dislocators' recently, look em up)
You should read the websites page about warmup to get the most out of this. The workout gets a little longer but it's just as basic.
Now I've been doing this for almost a year, just had schedule time freed up, & wanted to switch things up again. So I decided to go ahead and put "the muscle building workout" from aworkoutroutine.com into skimble just this week. Tomorrow will be my first time using it in the gym so there may be some changes or corrections, but most of you shouldn't be worried about that anyway as you should probably be doing the beginners workouts.
NOTE : you really should read what the website says about why you should not start with a more complex workout like this.
This is four days a week, AABB.
Exercise specific warmup is included. Again, do your overall warmup first.
A lot of the exercises, especially the specific ab sections, are substitutable with comparable exercises, just check the website for some ideas.
On your off days, for a fresh alternative to cardio, look into complexes. I've only put one into skimble but there are many others. Check out the site where i got it
Link doesn't work so just google "t nation screw cardio"
Be careful with this one. Look the exercises up and study/practice the form. If you are unfamiliar with power clean especially use a light weight to prevent wrist injury until your form is reliably safe. This complex is good enough with a naked bar anyway, it kicks my butt with just 10 kg on the bar.
So, here are some ideas of where to begin in a gym. I hope this helps.