[Autumn Gold]

OK, maybe not a "program" as such, since I designed it myself. But I’ve started weight training for the first time in my life. A few weeks I knew so little about weight training and any sessions I did were not challenging and were one-offs. I really lacked continuity. The problem is I am not a member of the gym (plan to join some time after September) and I don’t have a specific program to follow. I’ve just got articles I’ve read on the internet and a few you tube video demonstrations. For now I have settled on the following program:

Three full-body workouts per week: approximately one hour each.

2 exercises per body part/muscle group - 8 repetitions, 4 sets/6 repetitions, 3 sets for smaller muscle groups. Lift 5-10lb (depending on the exercise.) Each session lasts an hour.

Upper body - shoulders

Seated shoulder presses
Lateral raises (use two 5lb weights for both)

Chest:

Flat chest presses
Flat chest flies

(using one 5lb weight for this)

Trapezius:

Upright rows
Shrugs

(using two dumbbells of 5lb each)

Biceps:

Bicep curls
Concentration curls

Triceps:

Overhead triceps extensions (using one dumbbell)
French presses (using 2 5lb dumbbells)


Middle body:

Back:

Dead lifts (one dumbbell weighing total of 12lb ish)

Abdomen:

Abdominal crunches x 20
Sit-ups x 15
Dumbbell side bends

Lower body:

Legs:

Squats (using 2 dumbbells)
Dumbbell lunges

Calf exercises:

Seated calf raises

I am fairly happy with the program I have devised, but I am a complete novice, so I have a few questions:

#1 How often do I need to switch/ change the program up in order to progress well and how often do I need to add more weight?
#2 Does this program sound good enough to make significant progress and should I do different exercises for muscle groups every session, or can I stick to the same ones constantly?
#3 How long will it take until I notice decent progress in the way my body looks? I’ve heard 6 weeks is a good guess.
#4 Does three hours a week sound reasonable for a beginner? When should I increase it?

[nelie]

I'd recommending reading over info on Stumptuous if you haven't already:
http://www.stumptuous.com/category/training
http://www.stumptuous.com/category/starting

and specifically the workout ideas area:
http://www.stumptuous.com/category/t.../workout_ideas

The New Rules of Lifting for Women is also a really good book with a 6 month progressive weight lifting program.

Personally, 6-8 reps is pretty low, I'm more of an 8-12 rep girl myself with 12 reaching failure. I'm also a fan of increasing the weight with your sets.

I'm also not a fan of exercises for the smaller muscles. I'd totally drop the shoulder shrug and upright row (which is a bad exercise - prone to injury). I've never done shoulder shrugs in my life and unless you are a body building competitor, I'm not sure I see a use for them.

I also don't see any lat exercises?

My ideal program would include:
Pushups
Pullups
Squats
Lunges
Deadlifts

And then maybe some supplementary exercises. Pullups are difficult to do at home unless you have a pullup bar and the strength to do them. You can simulate pullups pretty well though with resistance bands and a place to attach them above you.

Pushups can be done on the knees but I like to do them on an incline like a weight bench or stairs.

I highly recommend planks, you can do front planks and side planks.

Ok and I didn't answer any of your questions!

1) How often do you need to switch - if you are doing the same exercises each session, then I believe 6-8 weeks is the mark where you should change things up.

2) As I said above, I'd drop the upright rows and shrugs, I'd add in some lat exercises. Bent over rows and pullups with bands are a good option. I'd also add in pushups or a variation. Also, are you lifting to failure? Are your arms/legs trembling on your last rep and feel like you can't do any more?

3) It depends. If the workout is strenuous then I'd think you'd see something within a couple weeks. More like you feel like your muscles are becoming firmer. I notice it doesn't take long for me to feel something. It also depends on your eating plan as well.

4) 3 hours sounds like a good amount of time but you may want to look at just making it more efficient. Concentrating on bigger muscle groups, lifting to failure, etc.

[luciddepths]

One thing i'd suggest i dont know if you have an ipod but there is application on the ipiod called "iFitness" ITS AMAZING.. if you are looking for some exercises to add in, it has hundreds of them. You can go by muscle group..etc and it shows you pictures and a little video if you want to learn/see it being done.

It also gives you a list of work outs you can use for say "womens toning" or "muscle building" it shows you them and there is bouat 20 -30 exercises in each, shows you how many reps and how many sets of reps to use.

3-4 times a week is best bet.

[sacha]

I suspect you can lift far heavier weights than the ones you have listed. The #1 mistake women make in weight training is not using heavy enough weights. For example, a 12lb deadlift. A completely untrained woman at your weight should be able to lift about 7-8x more.
http://www.exrx.net/Testing/WeightLi...Standards.html

And x2 on nelie's post. I prefer 4-6 rep range myself, but I've been at it a while and had different goals than you.

[Denise24]

I agree with Nelie & Sacha in different areas. Well all of Sacha

I think that Nelie made a good point with adding push-ups! Push-ups should be your best friend because while working your arms you are also working your abs by holding your body in position (whether on your toes or knees!)

As far as reps and sets I would go with Sacha. I would push yourself to use heavier weights and less reps. Women think high reps is better - but heavier weights and lower reps will help you burn fat faster!

Without getting into detail because they have already. Your plan looks pretty decent but the weights you use for your leg exercises should be at least double what you use on your arms. The only exercise I see starting at 5 lb is the lateral raises - because they can be tough at first.

Just remember to push yourself for best results. Do you plan on doing cardio on any of your off days?

[nelie]

I've always heard that if you want mass, then you go for low reps, in the 2-4 range. Outside of body builder circles, I've never seen any recommendations lower than 8 reps which is where I tried to keep my minimum when I was in a traditional weight lifting program. Of course we should do what feels right for ourselves but to me, high reps is 15 or more. If I got to 15 reps myself because of the weight being too light, then I'd not be happy. Personally, I wouldn't consider 8-12 reps a 'high rep' workout. I think that is also the range in the New Rules of Lifting.

[Denise24]

For men it will build mass, but women don't have enough testosterone to build that kind of mass without supplements. Heavy weights with low reps will help build nice lean defined muscle - but not mass - It just works deeper in the muscle than higher reps with lower weights.

But do whatever you feel comfortable doing, any weight training is better than no weight training!

[jamsk8r]

I'd recommend getting the book, "The New Rules of Lifting for Women". It has full body workouts already written out for you, it's either six months or a year's worth, but it's well designed and will keep you busy, and you'll see your strength go up quickly on that program. It's a great one for beginners, if you can't afford a trainer.