Workout Advice Needed

[JanetH1212]

Does anyone know much about weight lifting? I am a beginner and I don't want to injure myself. I know that I should start with the smallest weights. son is pretty buff, and he says that you have to experience pain to grow muscle. I just want to get toned up and am not interested in pain. What can I do to start getting toned up? Does anyone know much about getting started.

[Boss Man]

I'll reply to you queries in a moment, but In case your wondering what happened to your message, I believed the person you replied to was a spammer, so their message got deleted. So I slightly edited about 3-4 words and the title in your message, to avoid any confusion to other readers.

Hopefully you'll understand .

As for your queries, one basic way to get started is to go light and aim for 3 days a week every other day.

This is an example of how you might do things.

Squats, 2 sets, 8-10 reps

Lunges, 2 sets, 8-10 reps

Deadlifts, 2 sets, 8-10 reps

Bench Press, 2 sets, 8-10 reps

Bent over Rows, 2 sets, 8-10 reps

Shrugs, 2 sets, 8-10 reps

Planks 30 seconds

In general with the weights used, small muscle groups, smallest dumbell used, next highest for big muscles.

For machines 1 plate for small muscles, 2 for bigger ones.

This methodology would be sustained for 4-6 weeks to get your body used to the biomechanics of weightlifting.

You could also do some low level cardio like level 1-2 Interval training, which would be non-adaptive hopefully, as it's not like steady state so it's a monotonous form of cardio, so the body shouldn't adapt to it, reducing the efficacy.

Your weekly workout schedule could look something like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off

This means not training more than 3 days straight and not having 2 days off back to back, that might slightly eat into progress.

Someone in a Gym could advise further on such matters though, beause of any possily issues regarding your posture, existing muscle imbalances, pre-exisiting levels of strength etc.

Hopefully that answers your question well enough.

Anything else you need, don't hesitate to ask us .

[ultimatehlth]

I have to agree with Boss Man, less is more here. When I start out new clients I never want them to be in pain. Excessive and prolonged pain means you are stressing your body beyond its' recuperative ability, not only not beneficial, but counter productive. You want to work toward feeling the effort and sure a little muscle soreness is likely, but not more than that. As you get into better shape your body will recover quicker and you then can push yourself harder.

[khan.wahid10]

HI DURING WORKOUT I DONT GET PRESSURE ON BODY .I DO EXERCISE WELL BUT THEN ALSO I DONT GET RESULT BECOZ OF NO TENSION .SO PLEASE TELL ME WHAT MAY BE THE REASON

[webtech2]

I have to agree with Boss Man, less is more here. When I start out new clients I never want them to be in pain. Excessive and prolonged pain means you are stressing your body beyond its' recuperative ability, not only not beneficial, but counter productive. You want to work toward feeling the effort and sure a little muscle soreness is likely, but not more than that. As you get into better shape your body will recover quicker and you then can push yourself harder.
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