Need advice: Am I getting enough strength training?

Need advice: Am I getting enough strength training?		tattooed_kitty
		Jul 23 2008 23:53
I posted this on the fitness forum and got only one reply. It was a good one, but I'd like more input so I'm trying here ... Last week I started using weight machines (nautilus) and a few free-weight shoulder routines for strength training. I've been doing a 30-minute (approx.) routine, twice per week. I also use an elliptical machine (sometimes recumbent bike) for 25-30 minutes on those same days, before I do my weight routine AND I trail run/hike/hills for 60-75 minutes 3-4 days per week (no weights those days, just trails). On Sundays, I rest completely. My questions are: Is 2 days per week of strength training worthwhile, or should I increase to 3 days per week? Or more? How much time in between those days should I allow for my muscles to recuperate? 1 day? 2? I'd love your opinions and advice on my fitness routine/schedule overall. There are so many knowledgeable people here on CC! Thanks in advance!

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#1	tattooed_kitty	Jul 24 2008 20:43
Helllloooo .... anyone out there??
#2	reynerbabee	Jul 25 2008 11:14
2 days is normaly plenty. The most important thing is getting enough rest between. I would give yourself a minimum of 2 days rest between weights to make sure your body has repaired properly. If you wanted to i would throw in an extra day once every two weeks but with everything else your doing i wouldn't push yourself. I would also probably extend the 30 minutes to about 45 and do the weights before cardio. The reason for this is when you do cardio it can take 6-10 minutes to get your body into fat burning/fitness mode but if you do the weights first you will have done enough to get your body to that point thus maximizing the potential of your workout. Hope this helps
#3	inkblue	Jul 25 2008 15:38
I was a cardio junkie, thinking that it would help me lose weight the fastest without adding strength training. After some research I decided that I definitely needed to add some weights to my workout because I have zero definition even though I am close to my goal weight. After a few weeks of weight training I look so much stronger, I have definition in my arms and my annoying abdominal fat is finally shrinking. Its the only way to look like the girls in the magazines. Be warned though, once I started weight training a few weeks ago, I haven't lose any more weight, but clothes fit me better and I definitely look better. My body fat is finally lowering. Whereas with only cardio I probably still kept the same body fat percentage. I think your work out is good. But please don't be one of those girls that's lifting those 5lb pound dumbbells over and over again. My goal is to be able to do a full pushup - right now I'm still doing the knee pushup. Also to be able to deadlift 100lbs and squat 100lbs. Use heavy weights, or else you won't get anywhere. Use weights where doing the 12 rep is almost impossible. Lift like a man. You won't get big, you'll just get really really lean. I'm incredibly sore of two days. I let the soreness go away before I do anymore weights. I weight train 3 days a week, and I do cardio the other days.
#4	cellophane_star	Jul 25 2008 15:42
It's good that you're incorporating weights into your routine but you should try to do some weight exercises that don't involve machines, like pushups, situps, squats, lunges, etc. 2-3 days of weights a week is good, with 1 day off in between.
#5	melkor	Jul 25 2008 16:32
Two days is less than ideal, 3xweekly is the optimal frequency for a beginner. Either a whole-body program or at most an A/B-split in the "starting strength" style. 2 days is better than not doing anything of course, but you're limiting your progress by undertraining. Ditch the machines entirely, all they do is interfere with you learning motor skills and balance, and force your body into unnatural motor patterns. Machines mean more pain and less gain. Your body is one unit, and outside of machine training you never use your muscles in isolation - for a beginner there's no point in training them that way if you aren't in a rehab program and under the supervision of a physical therapist. Bodyweight strength exercises are exellent tools to start with, for people where bodyweight isn't either too much or too little resistance - it's the lack of adjustability that makes bodyweight tricky. Oh, and "What Inkblue said!" ;)
#6	tattooed_kitty	Jul 25 2008 19:36
Thanks, all of you! Melkor, I've heard that from several people and am definitely going to take heed. I found a good routine of squats, lunges, free-weights, and exercise ball moves that I was hoping would work for me. I did the whole thing last night and got exactly what I wanted - sore muscles where they're supposed to be sore, so I know it'll do the trick. I'll probably still use machines for a few moves, but I'm moving to mainly using my own body weight and free weights, with no wimpy 5 pounders - I'm going for 10 lb dumbbells & working my way up. I'm also going to vary my schedule to Mon, Wed & Fri = trail running, ball crunches & push-ups; Tues, Thurs & Sats = light cardio (20-25 min) w/ the above-mentioned routine. This way, I'll get some kind of cardio every day, while varying the intensity, as well as 3 days of strength. Reyner, thanks for the tip! I'll start doing my strength first, then cardio. Inkblue, I hear ya! I started strength almost 2 weeks ago and the scale went up 2 lbs. I know it's mainly water being retained by my muscles as they break down & repair over & over, so I'm not at all worried. And I intend to "lift like a man" ... I've read all kinds of stuff lately saying that it's better for women to lift heavier with fewer reps & more weight increase, so off I go! Thanks again, all!
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