New To Weight Lifting - Need Help
 

Hello everyone! I am really enjoying this site! There is so much information here, it is really great!

I have been doing a little bit of weight training at home with some dvds, but I would like to step it up a little and hit the gym. I have a gym at my apt. complex that is free, so I figure I should be taking advantage of it!

I have a couple of questions before I get started, hopefully you all can help me out.

1. How many reps should I do and at what weight? I have read some that say around 3 or so sets of 12-15 reps at 60%. Does this sound right?

2. Is there a particular order I should do the exercises in? Which muscles should I work first? I have read to do the large muscles groups first, but not exactly sure how to do this (which "large" ones first, etc.).

3. Should I begin with 2 or 3 days a week? Should I do all exercises each time, or alternate days?

More about me: I am interesting in building strength and endurance. I finished the Couch to 5K program and now run around 3 times a week and also do other cardio when I can. I am on ww and have lost almost 60 lbs. thus far.

Any help you all could give would be greatly appreciated!

Have you been here
http://www.stumptuous.com/cms/index.php
fabulous information!

Hi Charity! Sounds like you're got it all pretty much right. :)

1. A good place to start is 3 sets of 12 - 15 reps. Pick a weight that gets challenging (if not impossible) somewhere between 12 - 15 reps. If you can't make it to 12, you know to drop the weight next set. If you get to 15 and keep going, you know to go heavier next time.

2. Yes, start with your large muscles first. Your largest muscles are in your legs, so do legs, then back, chest, shoulders, bi's and tri's. Abs are good finishers.

3. If you're doing a full body workout (all the muscle groups listed above) each time, you need to be sure to skip a day between workouts for recovery. Three days a week works well, like M - W - F or T - Th - Sat. As you progress, you may want to split up your workouts to focus more on specific muscle groups. A good split when you're ready to move on from full body workouts is to alternate upper and lower body workouts.

There's tons of info in the 'sticky' threads here and on the site Susan posted, so read away and don't be afraid to ask questions. :)

And congratulations on your fabulous weight loss! :balloons: