Hi Fit!
I love going to the gym for cardio and I usually do about 40 minutes of the elliptical and bike. However, I'm ashamed to say I've only twice visited the weight room . . . and both those times I was too nervous and too clueless to stay for very long. The truth is, all of these weights and machines look great, but I don't know where to start! How can I finally enjoy the weight room and see some strength-training results?
Looking to Lift
Great job on doing regular cardio. I think it's great that you are looking to get over your fear of the weight room and start strength training. To learn my advice, read more.
If you want to use weight machines, the best place to start is with a session with a trainer from your gym. Many gyms offer one free session with a personal trainer to help gym members learn how to safely use the weight machines. Ask at the front desk next time you're at the gym. If they are not free, check out the price for one session so someone knowledgeable can teach you how to use the machines. You can also skip the machines and start learning strength-training moves with free weights like dumbbells or ones that require no equipment at all. There are many moves you can do in the comfort of your own home to build your confidence and strength before heading to the weight room. But let's not get ahead of ourselves; first let's take a moment to go over the basic concepts.
It is recommended that healthy adults do eight to 10 strength-training exercises using the major muscle groups on two non-consecutive days a week. To maximize strength development, added weight should be used for eight to 12 repetitions of each exercise, resulting in muscular fatigue. Doing two to three sets of eight to 12 reps will work your muscles even more. Strength training three times a week will also enhance your efforts even more.
In terms of major muscle groups, think of them this way: lower body (butt, front of legs, back of legs, calves, hips, and thighs), upper body (biceps, shoulders, back, chest, and back of arms), and abs (sides, upper, and lower). And do know that over time you will need to increase the amount of weight you work with to keep challenging yourself. Plus, every month to two months you should change your strength-training routine to keep your muscles guessing.
Here are two full-body circuit workouts that you should try: the FitSugar Circuit Workout (no props required) and the FitSugar Full-Body Circuit Workout (with dumbbells). Read through these posts explaining how to use gym equipment and machines.
Good luck!
Maison Martin Margiela
McQ by Alexander McQueen
McQ by Alexander McQueen
My personal trainer helped me out sooo much! I used to be so confused and intimidated by the weight room, but now I frequent it 3x/week!
1A personal training session is so perfect for learning how to use the machines. You find out how to adjust them for your body and the correct form, and it usually only takes one session.
2I recommend taking a muscle conditioning class. I think these classes may be offered by local community colleges. These classes do take more time than a training session, but I think they're a good investment of one's time (and money). Also, one learns about the muscles, too, and how they respond to weight training. Really good knowledge, in my opinion.
3Glowing has a good suggestion. If a trainer costs too much, take a boot camp class or a strength training class and learn to do some moves sans machines. That will get you used to proper form and give you some experience using dumbbells, body bars, resistance bands, and just using your body weight as resistance.
Or, do you have a friend that knows the ropes? That's what I did, I had my hubby come with me to the gym and he just walked around with me and showed me how to use the machines. It was less intimidating because I was with someone I knew and trusted and we were just playing around.
4But can/should you do cardio on the same day as you weight train?
I've heard it's best to lift first, and do cardio second...but all my guy friends say you shouldn't do any cardio on days you lift.
5Yes, you can do both. And it really should just be more about your personal preference about the order.
6Nice comment.
7Terrence
weight training
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