Does anyone know somewhere online I could get a beginning strength training plan for weight loss/someone at a high weight? I have tried sparkpeople but for some reason it keeps giving me a plan based around a swiss ball, even though I keep trying to tell it I don't have access to one.

What I do for now is focus on workouts that include strength or resistance training. I also wear wrist weights and would like to include ankle weights as well. I feel my muscles building, I mean I can flex my arms now and see and feel a difference. Since I got my wrist weights, which aren't that heavy just 1 pound per wrist, I have noticed a difference. I wear them when I walk or do workouts now.

I think if I were to personally pursue more strength workout I would get a DVD or something for that purpose and then get what I needed to make it work. I was actually looking into this the other day. I do like having a combination workout though with cardio/strength/tone and like that. I have some 3 pound weights that I use when I do that kind of a workout. However, now I think I need the 5 pounders.

Someone recommended to me self.com they have videos of different workouts that you can try at home.

When it comes to strength training, I would recommend getting one on one guidance, because there exists the risk of injury if you don't know how to do it properly. Having said that, I don't really know any websites that do a complete routine, but if you know what you want to accomplish, you might do a search that's more specific, like Googling "strengthen shoulder muscles" or "how to do squats".

If you have a Netflix account, they have The 10-Minute Solution: Target Toning for Beginners available on instant play.

I found a book that is very helpful is The New Rules of Lifting for Women. You can get it at the library, or buy one from Amazon, even used, for pretty cheap.

I love working with free weights. It's a more effective workout than machines, but if you're not doing it properly, then you risk injury and time out from the workouts. I had to lay off work on my arms for several months due to a shoulder injury and also had to modify exercises for bad knees.

Another great online resource is stumptuous.com

When I was off getting the link I thought this was a great article for an overweight beginner.

http://www.stumptuous.com/no-fat-chicks

If you look at the bottom of the page, Krista (the webmistress) gives people some options in comment #5 who aren't using a gym.

What I did was buy freeweights, 5, 10, 15 and 25#s, and Weight Training for Dummies. Then later, when I wanted more of a challenge, I bought The New Rules of Lifting for Women, which focuses more on whole-body weight training but it's not for beginners. These are books but are heavily illustrated and easy to follow.

If you take a look at Dragon Door, an RKC woman named Andrea DuCane developed a special personal trainer workshop which was made into a DVD to train both individuals and personal trainers in how to work out/work with "special populations." Her thinking is the Gold Standard in the strength training community for restoring lost function and safe strength training. The principles she favors have taken me from living in constant agony to feeling well and being pain-free. My strength training progress continues to amaze me. Let me know if I can be of further assistance.
RW