Patty1
New member
I'm going to start strength training from scratch, and hope some of you will join me in it. I'm going to post just a few exercises, quick and easy to complete. Low weights to start, low reps, low # sets.
If we can manage it 2-3 times per week (1-2 days rest between), I think we'll all see results. The following exercises can be done in about 10 minutes or so.
Start with 1 set, 8-10 reps, 5 lbs. After a few sessions, you can increase 1 item in a week. Increase reps to 10-12, then 12-15, or increase to 2 sets. Increase weight when the 12th rep is no longer a challenge. If you do the reps slow, you will feel the weight much more.
Warm up:
jumping jacks - 1 minute, or about 60. This quickly warms up the muscles -and- gets the heart rate up.
Upper:
(start with 1 set of 8 repetitions for each exercise, use 5 lb weights to start)
lateral raise - shoulders
bicep curl - biceps
shoulder press - shoulders
tricep kickbacks - triceps
modified pushups - chest, triceps, shoulders
haven't settled on good ones for back
Core:
plank - abs (hold for 10 seconds)
crunches - abs (start with 25)
Lower:
(start with 1 set of 10 repetitions for each leg for each exercise)
standing abduction - outer thigh, hips, quads
standing adduction - inner thigh, quads
walking lunges - quads, glutes, hamstring, core
More explanation, with links to pics and additional description where available:
Upper:
(start with 1 set of 8 repetitions for first 4 exercises, use 5 lb weights to start, count 4 to raise and 2 to lower)
lateral raise - shoulders, standing, arms at sides, hold weights with palms facing in, elbows slightly bent, I find it's easier to alternate raising one arm at a time, exhale as you raise arm to shoulder height, inhale as you lower, repeat. slow, controlled movement, don't swing body or use momentum.
bicep curl - biceps, sitting or standing, arms at side, hold weights with palms facing out, bend one elbow, exhale as you curl up so that palm almost touches upper arm, don't move shoulders or upper arms, inhale as you lower, repeat. keep back straight and motionless.
shoulder press - shoulders, sitting or standing, hold weights with palms facing forward and elbows bent at 90 degrees (like goalposts), palms at shoulder level, exhale as you push up to straighten both arms, but do not lock elbows, inhale as you lower to starting position, repeat
tricep kickbacks - triceps, I've seen Denise Austin do this on her show, and I love these. She leans forward at the waist (45-90 degrees), back straight, legs about shoulder-width apart, knees soft. Your upper arm should run along your upper body, your foream pointing straight down, holding weight palm facing in. Extend your arm fully; it will be slightly above and behind your back. After your arm is fully extended, squeeze your tricep (that's the killer, gives you definition), then lower. repeat.
modified pushups - chest, triceps, shoulders, also known as girl pushups, geton hands and knees with hands just outside shoulders, exhale as you push up, inhale as you lower yourself, hold abs in tight. many people can only do 1-10 of these to start. do what you can, and try to increase it by one each time. ultimately we can work towards full pushups (straight body, no knees, full weight supported). great exercise that can be taken anywhere with you.
Core:
plank - abs (hold for 10 seconds) - lie on stomach on floor, press up onto your forearms. your fingertips should be touching or hands clasped (making sort of a triangle with your forearms), tuck your butt in, forming a straight line (like a gang plank), hold for as long as you can. work up to 1+ minute.
crunches - abs (start with 25), remember to pull abs in toward floor. one tip I've read is to try it to get the right feel with your arms by your side. as you curl up, your fingertips inch down on the floor 2 inches.
Lower:
(start with 1 set of 10 repetitions for each leg for each exercise)
standing abduction - outer thigh, hips, quads. stand with feet slightly apart, knees soft, lift one leg off the ground out to the side as high as you can (1-2 ft), hold for 2 counts, lower slowly. with control, until foot just taps the ground but does not come to complete rest, repeat all reps on one side, then switch.
standing adduction - inner thigh, quads. stand again with feet slightly apart, knees soft, hands on hips, slowly swing leg up and across center line of body, hold for 2 counts, lower slowly with control, don't let foot rest on ground, repeat all reps on one side, then switch.
walking lunges - quads, glutes, hamstring, core. stand, step forward and lower body to 90 degrees for both knees, don't knees extend over toes (that's too far), push up with rear leg, bringing it forward until you are standing straight again, now using opposite leg, continue "walking". these are a killer. try to do 10 on each side.
if you like, post if you do this. maybe even just "i did it today". i'll add exercises, weight, reps or sets as necessary in the coming weeks, but still want to keep the workout short and sweet.
There are additional exercises and also stretches at this website:
http://sparkpeople.com/myspark/ex/all_exercises.asp
If we can manage it 2-3 times per week (1-2 days rest between), I think we'll all see results. The following exercises can be done in about 10 minutes or so.
Start with 1 set, 8-10 reps, 5 lbs. After a few sessions, you can increase 1 item in a week. Increase reps to 10-12, then 12-15, or increase to 2 sets. Increase weight when the 12th rep is no longer a challenge. If you do the reps slow, you will feel the weight much more.
Warm up:
jumping jacks - 1 minute, or about 60. This quickly warms up the muscles -and- gets the heart rate up.
Upper:
(start with 1 set of 8 repetitions for each exercise, use 5 lb weights to start)
lateral raise - shoulders
bicep curl - biceps
shoulder press - shoulders
tricep kickbacks - triceps
modified pushups - chest, triceps, shoulders
haven't settled on good ones for back
Core:
plank - abs (hold for 10 seconds)
crunches - abs (start with 25)
Lower:
(start with 1 set of 10 repetitions for each leg for each exercise)
standing abduction - outer thigh, hips, quads
standing adduction - inner thigh, quads
walking lunges - quads, glutes, hamstring, core
More explanation, with links to pics and additional description where available:
Upper:
(start with 1 set of 8 repetitions for first 4 exercises, use 5 lb weights to start, count 4 to raise and 2 to lower)
lateral raise - shoulders, standing, arms at sides, hold weights with palms facing in, elbows slightly bent, I find it's easier to alternate raising one arm at a time, exhale as you raise arm to shoulder height, inhale as you lower, repeat. slow, controlled movement, don't swing body or use momentum.
bicep curl - biceps, sitting or standing, arms at side, hold weights with palms facing out, bend one elbow, exhale as you curl up so that palm almost touches upper arm, don't move shoulders or upper arms, inhale as you lower, repeat. keep back straight and motionless.
shoulder press - shoulders, sitting or standing, hold weights with palms facing forward and elbows bent at 90 degrees (like goalposts), palms at shoulder level, exhale as you push up to straighten both arms, but do not lock elbows, inhale as you lower to starting position, repeat
tricep kickbacks - triceps, I've seen Denise Austin do this on her show, and I love these. She leans forward at the waist (45-90 degrees), back straight, legs about shoulder-width apart, knees soft. Your upper arm should run along your upper body, your foream pointing straight down, holding weight palm facing in. Extend your arm fully; it will be slightly above and behind your back. After your arm is fully extended, squeeze your tricep (that's the killer, gives you definition), then lower. repeat.
modified pushups - chest, triceps, shoulders, also known as girl pushups, geton hands and knees with hands just outside shoulders, exhale as you push up, inhale as you lower yourself, hold abs in tight. many people can only do 1-10 of these to start. do what you can, and try to increase it by one each time. ultimately we can work towards full pushups (straight body, no knees, full weight supported). great exercise that can be taken anywhere with you.
Core:
plank - abs (hold for 10 seconds) - lie on stomach on floor, press up onto your forearms. your fingertips should be touching or hands clasped (making sort of a triangle with your forearms), tuck your butt in, forming a straight line (like a gang plank), hold for as long as you can. work up to 1+ minute.
crunches - abs (start with 25), remember to pull abs in toward floor. one tip I've read is to try it to get the right feel with your arms by your side. as you curl up, your fingertips inch down on the floor 2 inches.
Lower:
(start with 1 set of 10 repetitions for each leg for each exercise)
standing abduction - outer thigh, hips, quads. stand with feet slightly apart, knees soft, lift one leg off the ground out to the side as high as you can (1-2 ft), hold for 2 counts, lower slowly. with control, until foot just taps the ground but does not come to complete rest, repeat all reps on one side, then switch.
standing adduction - inner thigh, quads. stand again with feet slightly apart, knees soft, hands on hips, slowly swing leg up and across center line of body, hold for 2 counts, lower slowly with control, don't let foot rest on ground, repeat all reps on one side, then switch.
walking lunges - quads, glutes, hamstring, core. stand, step forward and lower body to 90 degrees for both knees, don't knees extend over toes (that's too far), push up with rear leg, bringing it forward until you are standing straight again, now using opposite leg, continue "walking". these are a killer. try to do 10 on each side.
if you like, post if you do this. maybe even just "i did it today". i'll add exercises, weight, reps or sets as necessary in the coming weeks, but still want to keep the workout short and sweet.
There are additional exercises and also stretches at this website:
http://sparkpeople.com/myspark/ex/all_exercises.asp
Last edited:
Although, I use 4 pound weights and do 2 sets of 12-15