Beginner strength training - am I doing it right?

San2

San2

Mod
Alright, I sat down and read the stickies, threads, read through websites and all of that jazz, and have managed to come up with an exercise plan. I tried to take everything into account that I have read, but there is some conflicting information, which left me a little confuzzled, hence this post.

By the way, I took all the exercises from Sparkpeople, so the names were their idea.

So, this is what I have come up with:

Every day: Cardio (bike), 45 minutes

Monday:
10 minutes warm-up on my bike
- Crunches with twist, 2 x 12 reps
- Wall pushups, 2 x 12 reps
- Reverse cruch, 2 x 12 reps
- Squats for Dummies (that's my own idea of squats - standing straight up, arms stretched in front of me, legs slightly apart, then slowly lower my fat backside down on a chair, and up again) - 2 x 5 reps
Stretching to cool down

Wednesday:
10 minutes warm-up on my bike
- Lying adduction, 2 x 12 reps
- Lying abduction, 2 x 12 reps
- Back extension, 2 x 12 reps
- Squats for Dummies, 2 x 5 reps
Stretching to cool down

Friday:
10 minutes warm-up on my bike
- Lying triceps lifts, 2 x 12 reps
- Modified pushups, 2 x 12 reps
- Isometric biceps hold with towel x 2
- Squats for Dummies, 2 x 5 reps
Stretching to cool down

So, that's it. If I understood correctly, 3 times a week should be enough for starters, right? That was one of the things I saw several different opinions about. I am not sure about the amount of reps, but that is about what I can do before it starts hurting, and if it hurts, I shouldn't push it, right? I mean, once I do this for a while I will probably up things anyway. This is really just for starters.
Bear in mind I'm still close to 330 lbs, so most of these things, which look rather easy, are actually posing a challenge for me. Like the squat thingies...can't do more than 5 at a time without feeling some serious pain.

Anyway, there are a couple of things I am not entirely sure about. One, how long should I wait in between the sets of reps? I waited for about 30 secs to 1 minute in between the sets, is that alright? And how long between the individual exercises? I waited for about 2 minutes, same question...longer, shorter, about right?

I'd be grateful if anybody could have a quick look and double check, and maybe lead me into the right direction if I'm doing it wrong.

Thanks in advance!
 
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Crunches for Dummies (that's my own idea of crunches - standing straight up, arms stretched in front of me, legs slightly apart, then slowly lower my fat backside down on a chair, and up again
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This sounds more like Squats for Dummies :D

You're almost sitting in a chair then standing up again? that's squatting not crunching :)

I'll totally defer to the expert here, but I don't see a lot of full body work... I'd probably do more of the squats... and add in some modified planks
 
Eeeek....:eek: Squats, of course, not crunches....:doh: Guess I'll have to change that!

I actually had trouble finding stuff that isn't concentrating on certain body areas as opposed to the full body...but I'll check again and see if I can find anything. Thanks for the answer! :)
 
you get a lot of bang for your exercise buck - with planks - even modified planks...

and increasing the time you hold them for - working towards 1 minute... (not as easy as it sounds :D Spark does have demos of those
 
I just went and had a look at the modified plank exercise. It looks easy, but I have the sneaking suspicion that I won't be able to do it for even 30 seconds on the first try. Probably more like 5 until I collapse...*lol*...but I'm willing to try, gotta start somewhere. 5 today, 10 next time...few weeks, and I'll be at a minute or even more. I like to set myself little challenges and mini-goals, so that would be one of them.
 
First time I saw a plank done I was watching some cooking show on pbs and as part of the show, the host has exercise tips as well - I was all kinds of cocky - yeah - I can do that - I think i died after about 5 seconds... on a good day I can get to 45 seconds -- but I haven't been as consistent with them as I should be. . the 45 seconds is a serious challenge.. 10 x 30 seconds is what I will usually aim for.
 
Yeah, dying after 5 seconds, that would be me as well...*lol*

I used to set myself really big goals, and of course failed miserably 99% of the time. Which is really discouraging, as I guess pretty much everybody knows.
So I stopped doing it, and instead looked for smaller goals that I could actually reach, and that works good. :) Always gives me a little boost if I make it to one of my goals, and you know what? Over time, all those little goals got me to one of the big ones already, without even really realising it...*lol*

It's all in the head, the body just follows....
 
Hey, San. I'm no expert, but I'll chime in. I like your exercise plan as a starting point. Lots of body weight exercises (squats for dummies, crunches and the like.) I think that you should do these till you can't do any more. If you can't do 12, you do what you can. If you can do more, why stop?

Also, to start with, if you are having trouble doing certain exercises, 90 sec rest should be plenty, but when you are getting into it and want to increase your workout, 45 sec is not a lot of rest but you'll get a good second set. I also think that trying to get a third set from each will really benefit you. You might only get 2 or three on that last set but that is where a lot of strength comes from.

Let me know how it goes. :auto:
 
My strength exercises look kinda like yours and they've been going really well for me. I've really got no advice for you, however, I LOVE the squats for dummies =D
 
speaking from experience, planks are killer but you improve quickly. Just like push-ups (atleast it was for me and iw as starting from 0 exercise).

Its a very good no-equipment exercise.
 
Thanks for all the responses!! :)

I tried the plank thingie today, and boy.....it took me three attempts to get my belly of the floor for crying out loud! *lol* And once I managed it, it lasted for about 2 seconds before I was in a heap on the floor! So....maybe it will take more than 'a few weeks' to get to 30 seconds...just slightly longer....*lol*

Other than that, it's not working too bad. Some stuff I thought I wouldn't be able to do, but surprisingly enough, managed it. And I felt muscles today that I didn't even know I had....:ack2:
 
San said:
Thanks for all the responses!! :)

Other than that, it's not working too bad. Some stuff I thought I wouldn't be able to do, but surprisingly enough, managed it. And I felt muscles today that I didn't even know I had....:ack2:
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Feeling muscles you never knew you had is the best part about starting a new program:)

You look like you have a solid base for a beginner and I'm sure you'll be progressing with those planks faster than you think
 
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