One of my major goals for this year is to get stronger. I know I can run long distances through hard work and training, but to get faster and feel better I know I need to get stronger.
The idea of weight-lifting has never been something I've really understood. I understand the basics of sets, reps, and muscle groups, but how to coordinate all of these things into a cohesive plan to build actual strength is beyond me. Not to mention there is very little helpful guides that balance a full-time running schedule with lifting built into it . . . or at least one that made any sense to me.
This past week we have frequented the gym quite a bit more, and I instinctively head right to the treadmill as soon as I get there. I do my half hour of running before the machine tells me I am done (stupid half hour limit is stupid) and then I feel accomplished and ready to go home. While I am running, I watch the people lifting weights, going from one exercise to the next with little hesitation. How do they choose what they are going to do? How do they choose what weight, how many reps, how many sets, how long to wait in between? It all is way more complicated then just jumping on the treadmill and going for a run. But they also can all do chin-ups and all sorts of things I want to be able to do.
I think I've made it way too complicated in my head. I should just settle on a couple of workouts, and once I get those down add on another couple of exercises to my routine.
Really, I just need to work up the courage and pick up some weights.
Talk to a trainer at your gym!!
I would check with your gym and see if one of the trainers can give you a free tour of the equipment. They usually will try and sell you some personal training, but they might offer the equipment orientation for free.
As far as sets/reps/etc. we will usually alternate days. One day is lower body, the next is upper body and switch off. You should lift the same muscle group every day. You’ll have to experiment a bit, but ideally you should be able to do 3 sets of about 12-15 reps per set. If you can’t do 12 on your first set, your weight is too heavy. If you can do 15 and aren’t struggling on your last set, your weight is too light. Your last set should feel really hard (but you should still be able to hit 12 reps). Hope that helps a little bit!
I agree with Amy, check with you gym. They offer free intro sessions many times and orient you to their equipment and might do a mini training session with you. I know many times I have used workouts from Women’s Health Magazine which have been great. I know Men’s Health also has workouts in every issue. That might get you started 🙂 I also find classes in my gym that involve strength training to be very helpful because you are pushed to keep going in a group type situation which can be very motivating for some people.
I know my gym has a free group class that is part weight training and part cardio, I’ve never done it but it looks like a nice way to introduce yourself to weight training. Or do what I do, watch a guy do something and then do it. Just keep your distance so you don’t look like a strange meat head stalker.
While it’s been a while since I’ve done any weights, the weight/reps you choose depend on what you’re trying to do. Are you looking to tone or build strength? If strength, lower reps greater weight. If tone, higher reps greater weight. If I recall correctly, a strength set was whatever you could just barely do 8 reps of. I’m sure this helps in that Amy just said less than 12 is too few. I’m also sure Google has an answer.
Long story short, talk with someone at the gym, don’t get sold on a personal trainer. Just call me when you’re lifting and I’ll yell at you the entire time free of charge.
Once you are familiar with the equipment at the gym, you could also get in touch with your cousin, the personal trainer to devise a program tailored to what you want to achieve.
[…] couple of weeks ago I wrote a post talking about my general lack of knowledge, and courage for that matter, of the world of weight […]