Weight training?

[goodygumdrops]

So, I've been weight training for about a month now. I think it's time to change my routine. Should I switch machines entirely or continue with the same machines and just increase weight. I am looking to build strength without becoming too bulky. I have definitely noticed a difference...I have increased my weights a little.

Oh, I am also doing about 40 minutes of cardio 4-5 days a week and yoga, too.

[lifeguard]

Up the weight - you will NOT bulk up as a woman. It is much harder to bulk up then most people realize.

If you're looking for a change you might look into a book called The New Rules of Lifting for Women. Very good program.

Good for you for lifting - one of the best things you'll ever do for your body!

[Girl In The Fire]

I am pretty new to weight training, years ago when I used to go to the gym regularly I used the various weight machines but never saw great results. I have been doing a lot of reading recently and I now realize I wasn't weight training in an effective manner. I wasn't working all the muscle groups and wasn't working them with different exercises. At the moment I am using the weight training plan in Body For Life http://bodyforlife.com/exercise/weighttraining.asp. I may change it up as time goes on and my goals change but for now I am happy with it.

As far as bulking up, like lifeguard said, women will not bulk up unless they have some "artificial help". If you look at the the women that compete in the various natural/drug fee bodybuilding organizations vs. the women that compete in the organizations that do not drug test there is a world of difference in their physiques. Maybe they don't use any artificial means but it definitely makes you wonder...

[bluedaaria]

I'm fairly new to weight training as well. From what I read, it is very important to change up your routine regularly, and use a variety of different ways to work the same muscle groups, or your muscles will get "lazy" and you will not progress. Like PP have said, women don't bulk up, we develop nice lean muscles So don't be afraid to increase your weights. You should feel like by the time you get to rep 10-12, you just can't do anymore. If you are not reaching that threshold, your weights are too light. I also read something on this board a while back about "functional" strength training vs. weight machines. I can't remember who it was, but if anyone knows what I am talking about, please chime in. Apparently, weight machines are not as effective as "functional" exercises that more realistically mimic human movement.

To help broaden your variety of strength training exercises, it might be worth a few sessions with a personal trainer, maybe once a month, to help you change up your routine. I can't afford a personal trainer, but a community center in my area has a group strength training class that I've joined. It's run by a personal trainer, and I'm getting 13 weeks of classes for what it usually cost to hire a private personal trainer for one or two hours!! It is awesome.

Good Luck!

[lifeguard]

The advantage to using free weights as opposed to machines is that you must engage other stabilizing muscles while you do them which mimics real life. I think this is what you mean by functional strength.

Machines get a lot of criticism because they usually are poorly adjustable to meet everyone's needs (especially those that are shorter or taller than average) which can actually put you at higher risk of injuries. They do not mimic real life motions. They can create imbalances that free weights would avoid because of the fact that free weights force you to engage other supporting muscles.

But a lot of people beginning weight training do feel safer or more comfortable on machines. Plus, the way most gyms are set up it can be just plain intimidating going into the free weight area - although definitely worth it.

[mandib50]

http://www.stumptuous.com/cms/displayarticle.php?aid=77

check this page out. it's not really necessary to change up your routine that much, particulary where you're just starting out.

[zoebird]

as others have said, you will not bulk up as a woman. you will gain muscle, but muscle takes up less space than fat and you'll get leaner overall (which may make you "look" bulky in your own eyes, but you'll likely be physicallt smaller).

to give an example, when i was tri-training and weight training, i weighed 118lbs of solid muscle really. i was a size 4. i could dead lift 135 lbs.

so, keep the same routine and increase weight and just keep doing so because that is the only way to increase strength.

i look forward to getting back to weights in a month. this month, i'm focusing on getting a general routine going with the baby--getting in 30 minutes of resistance band and yoga training each day. if i can get that, then i can get back to weights in Nov, training once a week.

i do deadlifts, benches and rows, overheads and pull downs, pulley crunches and side bends--all weighed to whatever the max i can lift is.

it's sweet.

[Girl In The Fire]

Originally Posted by mandib50

http://www.stumptuous.com/cms/displayarticle.php?aid=77

check this page out. it's not really necessary to change up your routine that much, particulary where you're just starting out.

I love that site, I was going to come back and post a link but you beat me too it.

[goodygumdrops]

Thanks for all the info. I will definitely increase my weights and maybe add a machine or two for variation.

I am going to try doing some "functional" exercises also...does anyone have a recommendation for a website that would have more info on this. This would be stuff like push-ups, running, etc right?

I am not really ready for free weights yet... and I can't really afford a personal trainer right now. We're moving across country and are broke. But my cousin is going to be getting her certification so maybe she can train me when we move.

I was wondering if anyone has checked out the website for the President's Challenge Adult Fitness Test? It says that goal of 33 push ups at one time for women. I'm so not there

[mandib50]

Originally Posted by APBTLuv

I love that site, I was going to come back and post a link but you beat me too it.

it's a great site, no nonsense and pretty inspirational. :

[mandib50]

Originally Posted by Gavin'smom

I am not really ready for free weights yet... and I can't really afford a personal trainer right now. We're moving across country and are broke. But my cousin is going to be getting her certification so maybe she can train me when we move.

check out the link i mentioned, plus this one. http://www.exrx.net/Exercise.html
get some really light dumbbells for home and practice in front of the mirror. that's what i did. someone who works at the gym might help you out for free.

[Panserbjorne]

for functional fitness you can google bodyweight exercises. I also posted a week of workouts that can be done at home that are totally functional in this forum. If you search for my posts in fitness and weight management you'll find it.

I dont' advocate the use of machines, but if that's where you are comfortable it is better than not doing anything at all!

You'd be suprised how fast you can get to 33 push ups. Honestly. All it takes is good training. I'd say within 3 to six months you could likely be there. Push ups are great exercises that engage most of your muscles. Once a month I do something called "greasing the groove" which can break any wall I've hit. Basically you pick a day and every hour you do as many push ups as you can. You'd be suprised at how effective it is!