I'm returning to weightlifting after a 12 week break. How should I adjust my routine?
My old routine:
Cardio (jogging or elliptical) 6-7 days per week. 10-30 minutes on weight days, 30-70 minutes on non-weight days, adjusted based on how I'm feeling.
Weights:
One set of 12 reps on each of 12 machines, as per a routine set up by my old personal trainer (who I can no longer afford), every other day. Part of my routine:
Back Extension - 160 lbs
Leg Extension - 80 lbs
Leg Curl - 95 lbs
Seated Row - 65lbs
Seated Chest Press - 60lbs
Bicep Curl - 50lbs
Tricep Extension - 60lbs
For now I'm just doing as much cardio as I can until I get my endurance back (is this right?), but what I'm worried about is the weights. I don't want to try to lift too much and injure myself, but I don't want to lift too little and waste my time.
Should I be adjusting the weights, and by how much?
Or should I be adjusting my reps & sets, and how?
Note: My goal is general, overall strength and toning - not to look like a bodybuilder (obviously).
Thanks!
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M$4 Answers
Best of luck.
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M$
I think it's great that you're getting back on track. :) I'm a personal trainer and fitness coach and think your goals are very solid.
First of all, the basic principles for lifting are the same for beginners as they are for pros: one of these principles is called progressive overload. In essence, you lift with 100 percent intensity and gradually progress with each workout. Whether it's with weight or reps, make an improvement of some kind each time you workout, in order to keep raising the bar and making progress in your physique and fitness goals.
Cardio is good, but only a part of the picture. I'd recommend increasing your workout times. Although you are lifting fairly heavy weights with your exercises, one set of those exercises isn't nearly enough. I have my beginners doing three sets of 8 to 15 reps, depending upon their goals. You mentioned your goals were strength (not fat loss). In this case, lift on the heavier side (aim for about 8 reps). If you can do 9 reps, increase the weight. Rest until your heart rate is somewhat calm (about a minute), and then go onto the next exercise. At least three sets! Anything less is not going to give you enough time to fatigue your muscles.
Your cardio routine looks good, but try to rest at least one day a week. For mental and physical recuperation, our bodies need a day of rest.
Oh, and you didn't mention diet, but if you're trying to gain strength, make sure you're eating at least 5% above your required caloric intake - or at least cycle your calories to ensure you're fueling your muscles properly. :)
Best of luck and remember to never give up! Strength training and fitness is a lifelong journey. Enjoy it.
Best,
Sunny
:)
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M$
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M$
Has this answered the question in any way?
We do try to add helpful answers to questions asked.
If you truly have nothing to add don't answer.
I lift weights, so I guess that would make me a weightlifter... but not in the sense that my goal is to compete or get huge muscles or become a bodybuilder. It's more about increasing my overall strength and fitness; I believe when I first applied to the gym and filled out my questionnaire, the exact words in the goals section were "To stop being such a weakling". Having trouble lifting a case of cola into your own fridge sucks.
(And thanks, @kty2777, protips are always helpful!)
You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$
