Strength training newbie

[Angels1111]

Hello !

I want to start strength training but wondering where to start. I do cardio already ...long walks and generally running around after my kiddos

I used to do "seven minutes workouts" on an app, but it got too hard after about 21 days. In retrospect I should have gone back to the easier ones rather than not doing them at all 🙈

I've heard kettleball work outs are really short and really effective so wondering whether to give them a go.

I have also tried HIIT and stuff like Les Mills and enjoy it but don't have the time to regularly do a 20-60 minute work outs.

I haven't done anything regularly in a while so I'd consider myself a newbie

Any tips? Type of workout, YouTube videos etc?

Following!

Hi! I joined a gym in Oct last year and asked for a consultation. It was life changing. The trainer showed me the science behind resistance training and how to do sets and reps - and now to use the machines. I'm now an absolute convert. I had never lifted a weight in my life. Nearly 6 months on and my body snd my mind are completely different.

Get a consultation with a good PT. Learn about sets / reps and look into the science. Measure your body (we have a machine at the gym) which shows your body composition. Learn how to do a few weight machines. I wish you luck! Once tiny get into it it is quite addictive!

I've been doing a class at the gym - Les Mills strength development. Do you have a gym near you that offers classes?

I started going to a coaches strength training class nearly 2 years ago. The coaching is excellent, gets the most out of everyone without injury. Every class I do something I didn't think I'd be able to do!

I started out with this book recommended on here to understand the principles

https://www.worldofbooks.com/en-gb/products/new-rules-of-lifting-for-women-book-alwyn-cosgrove-9781583333396?sku=GOR005738757&gadsource=1&gbraid=0AAAAADZzAIAXCMeMt1eIVJTR3PgxfmSJI&gclid=EAIaIQobChMI14-0rbf9iwMVmZpQBh2wFxKvEAQYASABEgLTWfDD_BwE

Really a PT would be a much more effective route. But it was enough to get me started and fall in love with being strong

You'll struggle if you can't do more than 20 minutes tbh. It's important to warm up and cool down properly and that alone would take at least 10 minutes.

Thank you! Unfortunately I don't have time/energy to go to the gym regularly at the moment (young DC and I'll DH) so I was hoping for something I could do at home. But it sounds like something I should take caution with so perhaps I'll do something less onerous/ more familiar first until circumstances change.

I disagree. There’s plenty of 15/20 min sessions on YouTube OP. I found Mrs Muscle good when I started and she includes a warm up. Doing a bit and getting a taste for it is better than nothing IMO.

Even if you can’t go regularly, could you realistically just join for a month & do a couple of sessions with a PT to get you started?

Buy some resistance bands and get on YouTube for workouts with them. It will help massively!

Caroline Girvan is amazing - she has loads of free content on YouTube. Iron is a good one to start with particularly if you're already doing cardio.

I agree with pp - you need a bit longer for strength building. You can use light weights high reps for cardio conditioning, but that won't build muscle and strength.

Strength training needs gradual progressive overload done systematically, and that takes time and structure.

If you are short of time etc right now, I would try to do one good Pilates class a week. Pilates is strength training using your bodyweight and you should gradually notice the difference, and it will be safer.

@Angels1111 I hope you are not too discouraged. You have a lot on your plate and it is important that you stay well and don't injure yourself. My reason for getting fit is similar to yours, but I'm at the other end as I am live in carer for my aged parent. It has really helped me cope with not just the physical demands, but also the mental side too.

Can I suggest maybe a one off with a Pilates instructor and then you can set yourself up at home. Regular Pilates practice will improve your strength and resilience. When you get more time, you will be well placed to start on some weights as you will already have good core strength.

I’ve just finished caroline Grivans ultimate beginner on her app from zero exercise. Definitely had days when my legs were shaking but it’s been amazing, you can do exercises bodyweight only if you need to but by the end I was able to do lunges full range with knee almost hitting the floor etc, weights have gone up slightly. I highly recommend it. I’m going to start iron next.

It takes about 40 minutes and you start off doing three days a week and then progress to 4.

This was recommended on an earlier, similar thread and I'm part way through: https://nick-e.com/primer/

It's a 14 day primer to doing bodyweight strength exercises. He's really great as he focuses on form - doing the exercises correctly - and explaining why you need to do them, or do them a certain way.

I highly recommend it!

I use the WithU app. There are some free workouts if you want to try it or can pay for full access. They range from 5-60 mins so you can always find one that fits your schedule. I do the dumbbell or bodyweight workouts for 15-20 mins twice a week and I feel the difference.