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snowgirl · Joined: 31 Jul 2008 Posts: 2

I was looking at the suggestions for strength training for beginners and have a couple of questions:

1) How often do you change up the routine? I would like to do strength training 3 days a week and some cardio, walking and bike riding with my dog. I currently walk or ride with her a couple times a week. High impact is out of the question since I blew out my knee a little over two years ago.

2) I could also use some suggestions for strength training while I'm traveling. Hotels in foreign countries rarely have gyms. I go in spirts of travel, for example I will be home a total of 8 days during September, just long enough to recharge the tooth brush, mow the lawn and do laundry (basically home on the weekends). Usually just one week out of the month but I think it would be easier to keep going if I haven't stopped.

swanso5 · Posted: Fri Aug 01, 2008 2:45 am Post subject:

- i like to change up sessions every 6 goes you have on it
- for strength training search the waterbury method which also has some cardio recommendations in it
- simple bodyweight circuits done with no rest can maintain where you are at but don't expect to progress much in these weeks, just don't go backwards

cassiegose · Joined: 09 May 2008 Posts: 267 Location: Prineville Oregon

Hi there!

For tips while traveling... can you do lunges on that bad knee? What about squats? Have you ever used a resistance band? That might work for you while traveling! Maybe some thing like this.... http://www.bodylastics.com/?gclid=CPfh-pDj7ZQCFRpciAod3CeIpw

We have those at our gym and I've played with them a little. They work pretty well when you don't have access to weights. You could also do pushups (incline and decline), dips, and if you are really creative perhaps some inverted rows and pullups (you'll have to be resourceful for those though in order to find a pullup bar.) I'm assuming you run or do plyometric stuff on that knee? Darn knees! They can be such a pain when they don't work right!

Hope this helps!

snowgirl · Joined: 31 Jul 2008 Posts: 2

No, no running and I have no idea what plyometric means. I can do the bands stuff, thats how I was able to get it so I could walk on it. That and the clutch in my car. Thanks for the information.

swanso5 · Posted: Mon Aug 04, 2008 10:22 pm Post subject:

plyometrics are jumps

there is no reason why you can't run or eventually run, sure you'll need to build up and periodise it a little but saying uyou simply can't do something is just silly

i may never be able to get as strong as other people but it doesn't stop me trying

Nicaraguan · Joined: 05 Aug 2008 Posts: 9

In regards to strength training, if you are a newbie you really don't have to worry. You will make gains if you stick to it.

Later on when your body adapts (and believe me it will) you're going to have to really keep it guessing.

Currently, I do not do the same weightlifting more than once in a row. If you get three weak-long planned routines, you can just shuffle those 3 continously and it should keep you gaining strength (which was your mentioned goal) without plateuaing for quite a while. (My wording here is a little fuzzy. The routine is a week long/you need three different ones/not three week routines--Sorry about this)

Also, if your goal is strength, you will want to be doing HEAVY TOUGH sets. In the weight room your reps should not exceed 10.. and you should definitely be visiting the 4 rep... 2 rep ranges during your workouts.

I understand your choices are limited in regards to exercises, but if you really move around a lot you might be interested in just finding a local gym and getting a weeklong trial membership(some places have these) and abuse that when your hotel/inn doesn't accomodate your fitness requirements.