I really want to get more toned, I do cardio and pilates; but I feel like I need more. How do I start with strength training? How much weight do I start with and how much reps? Also, how often should I be doing it? I have many exercises from different places, but I don't know which one to start with. I am a girl!! and I dont want to hurt myself!! Help!
strength training
- Thread starter Candy881
- Start date
Weight Training
If you can afford it, I would get a few sessions with a personal trainer to get you started. They can teach you the basics and get you started with a routine.
Otherwise, do you have a gym membership? A lot of gyms now have body sculpting classes that can teach you proper form and give you full body workouts.
And finally, if you can't do either of those, I would recommend getting a weight training book or looking at www.exrx.net. That is a really good resource for beginners to advanced weight lifters.
Hope that helps!
~Teresa
If you can afford it, I would get a few sessions with a personal trainer to get you started. They can teach you the basics and get you started with a routine.
Otherwise, do you have a gym membership? A lot of gyms now have body sculpting classes that can teach you proper form and give you full body workouts.
And finally, if you can't do either of those, I would recommend getting a weight training book or looking at www.exrx.net. That is a really good resource for beginners to advanced weight lifters.
Hope that helps!
~Teresa
exrx.net is good, but it doesn't link together nicely for beginners. I am biased but I recommend my site for situations like this (. It will answer every single one of the questions you have above.
You should definitely start strength training as it will help lean you out and it will NOT bulk you up like a guy. That's a big 'ol myth. You should start with a basic routine. Try 3 sets of 8 repetitions for each muscle group.
Pick one exercise for each muscle. Then do that exercise 8 times, rest for a minute, then do it another 8 times, then rest for a minute, then do it another 8 times. That gives you 3 sets of 8 reps. Then move on to the next exercise for the next muscle.
Lift a weight that you can safely lift 8 times with perfect form. If you can only lift the weight 4 times before you get tired... switch to a lighter weight. If you can lift a weight more than 8 times with perfect form... switch to a higher weight. Heavy weights will NOT bulk you up.
That should get you started. The exercises and everything else can be found on my site if you want more info. Good luck. Im glad you are going to start strength training!
You should definitely start strength training as it will help lean you out and it will NOT bulk you up like a guy. That's a big 'ol myth. You should start with a basic routine. Try 3 sets of 8 repetitions for each muscle group.
Pick one exercise for each muscle. Then do that exercise 8 times, rest for a minute, then do it another 8 times, then rest for a minute, then do it another 8 times. That gives you 3 sets of 8 reps. Then move on to the next exercise for the next muscle.
Lift a weight that you can safely lift 8 times with perfect form. If you can only lift the weight 4 times before you get tired... switch to a lighter weight. If you can lift a weight more than 8 times with perfect form... switch to a higher weight. Heavy weights will NOT bulk you up.
That should get you started. The exercises and everything else can be found on my site if you want more info. Good luck. Im glad you are going to start strength training!
Last edited:
Trainer Lynn....I am kind of in the same boat, however I have been strength training for a while now. However, above you stated you should do 3 sets of 8 reps, and I heard for toning you should do 3 sets of 12 reps....
Just so I am clear.....Did you say this to Candy because she is just beginning strength training or because that is what everyone should do (even more advanced people)?
Please advise
Just so I am clear.....Did you say this to Candy because she is just beginning strength training or because that is what everyone should do (even more advanced people)?
Please advise
Sorry I included a an extra parenthesis. It should work for you now.
SR1220... 3 sets of 12 reps is fine. But you shouldn't do more than 12 reps. That is sort of the cut off for having an efficient strength training routine. (unless you are training as an endurance athlete).
If you do 3 sets of 15 reps.. you are not adding lean muscle. You are simply working what you have and that defeats the purpose of strenght training. I like doing 3 sets of 8 because...
A) It saves time
B) It produces results quicker
C) It allows me to work with a weight util I can do it for 12 reps with perfect form. At that point I know it is time to increase my dumbbell size.
It should work for you now.SR1220... 3 sets of 12 reps is fine. But you shouldn't do more than 12 reps. That is sort of the cut off for having an efficient strength training routine. (unless you are training as an endurance athlete).
If you do 3 sets of 15 reps.. you are not adding lean muscle. You are simply working what you have and that defeats the purpose of strenght training. I like doing 3 sets of 8 because...
A) It saves time
B) It produces results quicker
C) It allows me to work with a weight util I can do it for 12 reps with perfect form. At that point I know it is time to increase my dumbbell size.