strength training begninner...training plan help!

[sniffysnifferson]

started back at the gym 2 months ago, I've ben doing mainly cardio but want to incorporate some strength training into the mix to build some lean muscle and add some definition while the fat is vanishing!

can anybody help me do a training plan (sets /reps/rest) or point me in the direction of website etc.
i would prefer to use the gym weight machines and/or dumbells.

I seem to be able to do around 4 sets of 12 reps on the chest press machine at 18kg if that helps to indicate current strength? ?

Bodybuilding.com has tons of great plans. I get loads of ideas on there!

thanks afro, will take a look!

Is there a reason you prefer to use the machines?

If I had my time again then I would have started using free weights from the beginning as they're so much better for you. You'll always be able to lift more on a machine but this is mainly due to your movement being limited by the machine itself. If you use a bar you have to use additional muscles to stabilise the weight so will lift slightly less. The same then applies to dumbbells.

Perhaps start with dumbbells on an bench and some low weights, say 5kg each, and see where you are with your bench press. Personally I'd start all of your exercises with low weights and make sure your form/technique is right before increasing it.

As you're back in the gym, can you not arrange a free PT session to get you going as ideally you need someone in the early stages to make sure you're lifting correctly.

As for exercises my preference for a beginner would be:

Squat
Deadlift
Bench press
Military press
Barbell row
Pull up or lat pull down
Dips

I would start with 3 sets of 12 low weight reps with 30-60 seconds rest for the first few weeks so that your body has time to get accustomed to lifting. You can then start increasing the weight gradually and eventually change the rep number etc.

That's my opinion but there will be many different one's I'm sure so please don't take the above to be the 'right' way.

I'm currently doing strong lift 5x5 and it also looks a great way of building strength so is worth a google.

Hope this helps

The New Rules of lifting for Women book has six months of programmes in it. It's a really good intro to strength training and has lots of information in it, plus diet ideas etc. It's out of print but you can get it second hand via amazon, think mine was about £10 or so inc postage.

You will get much better results using free weights (dumbells/barbells) than machines as more muscles are activated as you have to stabilise etc. The book shows you the form and a trainer at the gym should be able to help you further.

Look into Stronglifts 5x5 or New Rules of Lifting. Both are great.

I second using free weights, I used machines until my form was good then switched to free weights and wish I had sooner. Dumbells would be fine, DH prefers them as there's more movement so it's a little harder.

If you would like to get long lean muscles, you could try the technique called Essentrics- it is a full-body workout that dynamically stretches and strengthens your whole body to tone your muscles and increase flexibility. The powerful Essentrics technique of strengthening the muscles in a lengthened position quickly transforms the body into a long, lean and toned shape.

Here is the website: www.essentrics.com
Youtube link:

And you are welcome to come to my class. It is free to try the class.
I run classes on Wednesdays, at 12pm in Frances Lundy Ballet School, W41QZ.

I'm attaching photos and the leaflet for more information.