100 lb. Club - Strength Training

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03-12-2008, 07:15 PM
For those of you doing strength training, what do you do? How many different exercises, how many sets and reps? And how many days a week? Machines or free weights?

I ask because I heard on the radio that all you need to do is 15 minutes twice a week to see a "dramatic" difference. That doesn't seem like much time... what do you think? Is that realistic?

03-12-2008, 08:39 PM
Well, I do a lot more than 15 minutes 2 times a week & sorry to tell you the dramatic difference took awhile but has definitely levelled off some.

A good resource to look for is the New Rules of Lifting for Women. Very good book.

03-12-2008, 08:41 PM
I second the New Rules of Lifting for Women. It is an awesome program that I just started 2 weeks ago and quite a few others on 3FC are doing. It is pretty simple, straight forwards and best of all, effective!

03-12-2008, 09:10 PM
I like the Walk Away the Pounds shortcut videos, there is an upper and lower body video, I have found both to be both useful and effective...especially for beginners. I started on machines but have found more sucess and really like lifting free weights now.

03-12-2008, 09:45 PM
I'll third the New Rules of Lifting for Women. I think change is very important. If you do a routine for more than 8 - 12 weeks you stop seeing progress. With weights you need to lift heavy. Many women lift light dumbbells and don't understand why they don't see a difference. You need to challenge yourself every time you are lifting.

Shy Moment
03-12-2008, 09:58 PM
First I think you need to understand numbers mean very little. You don't have to do a certain amount. You do an exercise until you have made the muscle tired; until just one more is really all you can do, not all you think you can do. You will see with each set you do less and less because the muscle gets tired quicker. I only use 2lb dumbbells. WOW do i see the difference in the muscle tone in my arms. My " bat wings" are half gone and the tone and definition is going great. I love the Leslie Sansone videos, they are simple, easy and even she tells you it isn't about the numbers it is about make the muscle tired.

03-12-2008, 10:10 PM
I'll fourth the New Rules of Lifting for Women. I've just started this week, and I'm not the most limber person in the world, but I'm enjoying it. Well, not in the 30 minutes following the workouts, but on the whole I like the concepts behind the book.

03-12-2008, 10:13 PM
I do "pump" classes 3 times a week at the gym which is not quite as intense as working out by yourself in the weights area but certainly gets my poor little muscles to failure lol.

I started to see a difference within about 3 weeks and started to get comments after about 5 weeks.

It's based on lower weights with higher reps - all major muscle groups and ususally goes for around 50-60 minutes

03-12-2008, 10:14 PM
Okay, I looked up that book on Amazon. May I ask, how much time do you start with in the book?

I am really debating starting a strength training program because I want to be sure it's something I can stick with even with 5 kids and a gone DH.I might request this book from the local library to see what it's like.

03-12-2008, 10:22 PM
I have a bowflex and I use free weights. I really like the bowflex because each side moves independently - unlike other machines. And as a shortie, I can make it fit me better :)

03-12-2008, 11:36 PM
I use free weights every other day. So far just 5 lbs each but I also have 9 lb weights that I use occasionally and hope to use instead of. My arms have definitely developed a nice muscle to them, and my big goal of course is to lose the bat wings, but that won't happen unless I lose more weight. I'm also doing it to have more muscles to burn more calories and osteoperosis is a consideration now that I've missed two periods!

03-13-2008, 03:12 AM
Another "New Rules" vote here.

I bought the book a little over 4 weeks ago and read through it in almost a single sitting. I had to be out of town for 12 days in a row and knew I wouldn't have time or access to a gym to start the program, so I started it just this week. So far it's easy to follow and I"m enjoying it.

I plan to post my progress with the plan in the book over on the weight training board.


03-13-2008, 11:36 AM

The first few weeks of the program are pretty quick. Takes me 20 minutes, 3 times per week.

03-13-2008, 02:12 PM
Ok, you guys made me buy the book. I know I need to start strength training, but I have been holding back.

03-13-2008, 02:51 PM
One other question....to those of you who work out at home and use the New Rules book. What kind of an investment would I be looking at to get started? Money is a bit tight(like always!) Do I have to have a weight bench and several different poundage of weights?

03-13-2008, 03:13 PM
for New rules of lifting, I'd go with dumbbells (various sizes), a ball, a step, a bench (although you could probably use the ball for some of the bench exercises) and possibly a barbell.

I bought a barbell to do some of the barbell exercises and was a bit amazed how different they were with a barbell than a dumbbell. The step is useful for doing incline pushups and step ups although I've been using my stairs for the incline pushups. I don't know what is beyond my current level (level 1 of 7) but flipping through the exercises, that seems to be the general equipment.

03-14-2008, 03:33 AM
I have my first personal training appointment next week, and I would be happy to share any advice I get, if you are interested.