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Hi FitSugar!
I have been reading some of your posts lately that say you should also lift weights but (out of total embarrassment) I don't have a clue how. The only time I have lifted weights was just arm weights - which is sadly the only body part I know how to work out. I just want to know which body parts are best, what weights, how many reps and how many times a week. Do you have a beginners plan that you can recommend me to so I can jump start?
- Weighty Wendy

You're absolutely right, starting a strength training routine can be daunting so I hope I can help. According to new exercise guidelines for healthy adults, it is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days by healthy adults. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue.

So in terms of major muscles groups, try and think of them in 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).

Unfortunately since I don't know your strength levels I can not give you exact pounds in weights, but start light at first. Ultimately you should be using a weight that will result in fatigue by 8-12 repetitions of each exercise.

For my basic plan, read more

One day a week: Bicep curls, push-ups, chest/bench press, lat pull-down (machine), dips (on bench), triceps kickback, front raises and superman.
Another day a week: Lunges with light weights, squats (using ball against the wall), leg press (using leg press machine), wall sits, lying hamstring curls (using ball), lying side leg raises, lying butt raises and toe/calf raises.
Another day a week: Leg raises, pulse crunches, lying side oblique crunches, crunches on the ball, plank and side plank.

Fit's Tip: I tried to use commonly known exercises for this basic plan, but if you don't know how to do one you can always ask a trainer at your gym to show you how.

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