kat93
New member
i'm just looking for some feedback on the WT 'routine' i'm making for myself.
i'm a 40 yr old female, 5'11.5" tall, weight 224lbs. (i don't know my body composition yet)
my goal is to lose fat, preserve muscle, increase muscle endurance, and learn proper form.
btw, just for background info: i had a personal trainer session a few months ago to learn the proper form for lifting free weights, i've WT once before in my mid-twenties to increase my strength for karate, and i'll be going over proper form again with the personal trainer when i have my body composition evaluation done, hopefully soon.
i'll be doing this 3 times per week (MWF), trying to incorporate a majority of compound exercises, in a circuit training style, which i've learned is low weight, low rest, and high volume of work (i think that 'volume of work' means the reps at this time for me, but i think work can also mean increasing weight)
i've been mostly sedentary for a couple of years, but i've been doing a middle eastern (belly) dance class once per week for about 6 mths, and i've been doing 30-45 mins of cardio per day for almost 4 weeks, which i'll keep doing and add in these ST exercises. oh, and the weight i'll be using is 2lbs *blush*
ST: 3 sets of 20 reps, 30 sec rest between sets
Standing chest flys
Standing shoulder flys
bent over rows
squats
deadlifts
military press
step ups
bicep curls
overhead tricep extensions
hamstring curls with a fitness ball
Core-Abs: 3 sets of 10 reps, 15 sec rest between sets
Fitness ball crunches (upper rectus abdominis muscle group)
seated side bends with dumbbells (lateral obliques m.g.)
reverse ball crunches (lower rectus abdominis m.g.)
Ball twists (transverse abdominis)
ball tuck crunches (upper/lower rectus abdominis)
my questions:
am i covering all the major muscle groups?
what's a good rule of thumb for modifying the sets and reps if i find i can't do 3 sets of 20 /3 sets of 10?
what's a good way to know how long to rest between sets if i'm after a 'low rest'?
will i know just by feeling it in my body when i need to increase the weight?
(i guess the next dumbbell weight after 2lbs is 5lbs, right?)
thanks in advance for any feedback ppl are able to give...
i'm a 40 yr old female, 5'11.5" tall, weight 224lbs. (i don't know my body composition yet)
my goal is to lose fat, preserve muscle, increase muscle endurance, and learn proper form.
btw, just for background info: i had a personal trainer session a few months ago to learn the proper form for lifting free weights, i've WT once before in my mid-twenties to increase my strength for karate, and i'll be going over proper form again with the personal trainer when i have my body composition evaluation done, hopefully soon.
i'll be doing this 3 times per week (MWF), trying to incorporate a majority of compound exercises, in a circuit training style, which i've learned is low weight, low rest, and high volume of work (i think that 'volume of work' means the reps at this time for me, but i think work can also mean increasing weight)
i've been mostly sedentary for a couple of years, but i've been doing a middle eastern (belly) dance class once per week for about 6 mths, and i've been doing 30-45 mins of cardio per day for almost 4 weeks, which i'll keep doing and add in these ST exercises. oh, and the weight i'll be using is 2lbs *blush*
ST: 3 sets of 20 reps, 30 sec rest between sets
Standing chest flys
Standing shoulder flys
bent over rows
squats
deadlifts
military press
step ups
bicep curls
overhead tricep extensions
hamstring curls with a fitness ball
Core-Abs: 3 sets of 10 reps, 15 sec rest between sets
Fitness ball crunches (upper rectus abdominis muscle group)
seated side bends with dumbbells (lateral obliques m.g.)
reverse ball crunches (lower rectus abdominis m.g.)
Ball twists (transverse abdominis)
ball tuck crunches (upper/lower rectus abdominis)
my questions:
am i covering all the major muscle groups?
what's a good rule of thumb for modifying the sets and reps if i find i can't do 3 sets of 20 /3 sets of 10?
what's a good way to know how long to rest between sets if i'm after a 'low rest'?
will i know just by feeling it in my body when i need to increase the weight?
(i guess the next dumbbell weight after 2lbs is 5lbs, right?)
thanks in advance for any feedback ppl are able to give...