Ask MetaFilter questions tagged with strengthtraining

Help me incorporate weight lifting into my current fitness routine.

reticulatedspline — Thu, 03 Sep 2009 08:03:37 -0800

How can I successfully incorporate weight lifting into my current fitness routine? Backstory: was overweight for much of my adult life. Was around 220lbs at the start of '07, and dropped down to 160 since then. Mostly this was done through dieting but I have been doing yoga about 2 to 3 times a week for the past year, and about 6 months ago I upgraded to hot yoga (hot vinyasa flow, to be specific).

In terms of how I want to look, I'm pleased weight-wise, but I'd like to have a bit more muscle mass. Nothing insane, just a slight increase in bulk to help me more pleasantly fill out those size small tshirts I can now (finally) fit into.

That in mind, I wanted to start doing some weight lifting.

A few questions:

-I've been told I need 48 hours minimum to let the muscles repair in between sessions. Does this mean no yoga during this time, or just no weight lifting? I have tried to research this, but have heard a lot of mixed things. Some are saying yoga helps restore some of the lost flexibility, some say it actually hinders the muscles getting bigger. Does anyone have anything scientific that puts this issue to rest?

-Is hitting each muscle group once a week (i.e. like chest/shoulders/back on one day then arms/legs on another) enough to see results in any reasonable time period, or should I be doing 4 total days a week, hitting each group twice?

-Diet-wise, I'm still hoping to shed a bit more of my body fat. I'm currently at 10% (down from 24%, boo-yah) but I'd like to get that down another 1-2%. I've been on a diet of about 1300 calories a day (with weekends off) for a long while, but I understand that calorie restriction can hamper the repair process. What's a good amount of calories to aim for to continue to lose the fat but to still supply the muscles?

-Protein. I know I'm supposed to have a big dose of it in the 30 minutes or so after I work out, but do I need to also up my protein intake throughout the entire 48 hour recovery period? I've also heard one or two people mention extra protein leading up to a workout. Is this essential or just for the hardcore?

cheap gyms in Paris?

sureshot — Mon, 03 Aug 2009 13:32:55 -0800

How can I stay physically fit while traveling through Europe? Call me Mr. Vain.

I'm taking a three-week vacation to France, and as enthused as I am about the adventure, I'm really not looking forward to abandoning my weight-training regime. I know this sounds like a prissy American demand, but exercise--and especially strength training--has become a key foundation for my mental health. I'm not a muscle-head, and I'm far from a jock, but I do rely on exercise to maintain a sort of emotional calm. It's been the most effective form of therapy I've ever encountered, and for years, lifting weights has helped me keep stress and depression at bay. I fear that three weeks away from the routine might be enough to not only leave me flabby and soft, but also a little emotionally deflated.

So I'm wondering if there might be a way for me to affordably work out--even just one or two days a week--while I'm staying with friends in Paris.

A few years ago, I lived in a small city in the South of France for 8 months, and I managed to find a very bare-bones gym there that allowed me to pay month-to-month, in cash. It was perfect. Far from fancy, but my needs are very, very minimal.

Might there be something similar in Paris? A quick google search has yielded extremely expensive, posh gyms that offer outrageously fees for day-passes. Anyone know of any hole-in-the-wall weight rooms that might be cheaper?

Also, in lieu of finding a gym, can anyone recommend some effective bedroom exercises--beyond push-ups and sit-ups--that might get me through my trip? A similar question asked a year ago suggested resistance bands.

What do you think?

Dumbbells vs Barbells

Vorteks — Wed, 01 Jul 2009 13:18:05 -0800

Is there any reason that barbells would be indispensable from a serious stength-training program? Or are dumbbells just fine? I've been wanting to get serious about building strength for a while now, and after reading a question about workout routines yesterday, I've pretty much decided to try the StrongLifts 5x5 routine. One question though: it seems a lot of these programs pretty much assume that when you're doing squats/deadlifts/bench press/etc that you'll be using a barbell. I don't have barbells, but I *do* have dumbbells. I've always thought that dumbbells would be better. Especially since I'll be lifting while alone in my apartment, if I run out of strength while doing bench presses or something, it seems like I'd be less likely to kill myself using dumbbells than barbells. But at the same time, if barbells are necessary to get the full effect of the exercises, I don't want to be shooting myself in the foot. Does it make a big difference? Why would one use barbells over dumbbells, or vice versa?

Thanks Mefites.

Becoming stronger while dieting: is it possible?

dinkyday — Wed, 28 Jan 2009 12:25:22 -0800

Becoming stronger while dieting: is it possible? My main focus right now is losing weight. I want to lose about 8-10 kilos of tummy fat, have already lost two of them by dieting and doing cardio. I also want to gain strength in my upper body but after five strength training sessions I have a feeling I am doing something wrong or it just might not be possible on the amount of food I am taking in right now. I go to the gym four times a week (tue, thu, sat & sun) to do some cardio (mainly running on a treadmill, sometimes a spinning class) and on three of those days (tue, thu & sun) I do three strength training exercises before I move on to running or spinning: shoulder press, chest press and assisted chin. On each exercise I try to do 3x12 repetitions, with about 30 seconds of rest in between repetitions. So far, I am not noticing any improvement.
Am I doing something wrong or should I just wait until I have lost the excess fat?

Help a novice with weight training!

muxnaw — Wed, 20 Aug 2008 15:21:44 -0800

Beginning weight training advice: I have recently begun a cardiovascular exercise program, and want to add weights to my routine. My goals are as follows: 1.) Lose weight 2.) Improve endurance 3.) Increase strength. Any advice re: number of reps/sets... I have quite a bit of weight to lose, and am not starting from a place of high endurance. My primary goal is to drop weight (in a healthy way). I do aerobic exercise daily, but am a total novice when it comes to weights. Trolling around here, I've found some somewhat confusing info, so please tell me- lower weight/more reps, right? How many sets per machine? Cardio before or after weights? Remember- I'm in no position to become "ripped," just want to add weights to routine. Thanks!

Help me build some arm strength!

All.star — Tue, 17 Jun 2008 20:47:00 -0800

How can I build some upper body/arm strength without going to the gym to lift weights? I am only looking to build enough upper body strength to be able to hold myself up in some yoga poses that I currently have trouble with (back bend and headstand). What are some things I can do at home to help build the strength I need to do these? I am open to buying some hand weights/dumb bells, though I have no idea what to do with them to use them correctly. Any advice would be appreciated!

Bikemata workout work-around

EatTheWeak — Fri, 06 Jun 2008 16:08:26 -0800

Does anyone know any good upper-body exercises that don't require the use of my hands? So here's the situation: I took a bad spill off my bike last night that left my palms pretty shredded. I'm thinking it'll be a week at the least before they heal enough to make my hands useful again. Obviously, I can still type and function well enough, but heavier tasks are mighty painful at the moment.

Thing is, I've made strenuous upper body workouts a part of my regular schedule, and now I find myself unable to do most of my routine. With my palms out of commission, the dumbells/resistance band/push-ups & pull-ups stuff I do all hurts too much to keep doing for now. But I go pretty batshit if I don't get my workouts, and I don't want to lose any of my progress while I'm waiting for my hand skin to return.

So what I'm wondering what I ought to replace my usual routine with in the meantime. How can I work my arms, chest and upper body in general without having to grip or press my hands against anything? Is such a thing even possible? I've never heard of hands-free strength training, but then, I'm certainly no expert. Any and all advice shall be appreciated; specific exercises and routines shall be most celebrated.

Thank you!

Embiggen My Puny Arms!

turgid dahlia — Mon, 19 May 2008 18:59:10 -0800

What are, say, the 5 key dumbbell exercises for arm strongening? So I’m a fair-sized lad with pretty broad shoulders, strong legs and a some excess pudding around the abdomen. For overall health I am going to resume my daily walking and yoga routine, which I have been criminally neglecting these past few months, as well as cut back on booze (boo!) and carbohydrates in general. I’m also quitting smoking (just like the seven other times I’ve done it). But one thing I’d really like to focus on is my puny arms.

With this in mind, I am going to purchase a pair (or is “set” the correct nomenclature?) of dumbbells today, likely 10kg jobs. What are, say, the 5 key dumbbell exercises for arm strongening? I don’t want to go around looking like I’ve got a pair of condoms packed with walnuts attached to the sides of my torso, but I’d also like to not go around looking like those same condoms are filled with gravy and whipped cream.

Bonus question: Is there a pull-up “corollary” I can perform with these dumbbells? I read in another AskMe that pull-ups are one of the best exercises to perform for arm enhancements, but I have nothing to pull up on, which leaves me stymied.

Help a weakling achieve her first push-up!

geekgirl397 — Sun, 27 Apr 2008 08:25:15 -0800

I'm a 35 yr old female, 5'6", 120lbs, in good general shape (walk loads, work out) who has never been able to achieve a single-push up. It's a key move to many of the workouts I want to do, but most strength-building programs assume that even the weakest can do at least one. What should I do? I want to include yoga and pilates in my routine, but the yoga "chaturanga" pose escapes me, making it hard to do "sun salutations" which are the core of many routines. Part of my routine is the interactive game "Yourself Fitness" on the PS/2 - this features fitness tests every 10 workouts, which include pushups as a measure. I just sit them out and enter fake info, which is frustrating.

I am in good general health. I walk between 15 and 20 miles a week and do yoga/pilates/weight routines for 30 mins about 3 times a week (hoping to ramp up to more). In the past, I've devoted a lot of time to staying fit, and for several years worked out six days a week for at least 45 mins, once a week with a trainer for an hour. Even at my fittest, I was unable to do a single push-up. I could/can do chest presses, flys, etc. with lightish weights. I can hold the yoga "plank" position and "side plank" for a decent amount of time.

I am thinking of finding a yoga teacher and getting an individual lesson to see if that helps me finally get chaturanga, but I don't have a lot of time/money and I don't currently know of a teacher I trust. (Also, gym trainers and yoga/pilates class teachers in the past have not been able to teach me to do a push up or achieve chaturanga.)

Has anybody else out here had this problem? I feel like a freak. Has anyone been able to overcome it? How? Are there any "tricks" or tips that might help me to do my very first push up, and work up from there?

strength training for a newb?

aeighty — Mon, 03 Mar 2008 09:33:21 -0800

I'd like to learn how to do olympic style weight lifting, somewhere around Vancouver, BC. Any ideas? I know I can just go to a gym but I understand that proper form is the key. I'd like a professional to teach me how to do it.

Resitence training at home without weights.

I Foody — Sun, 24 Sep 2006 16:28:59 -0800

I am interested in using resitance bands for strength training. I'd like to be able to put on mass rather than just tone. Any advice or product recomendations? I've taken a job that has me working hours such that I can no longer make it to the gym on a regular basis. I'd like to be able to do some strength training at home, but I move around too much to want to invest in more traditional weights. My fitness priorities center more around putting on mass than toning existing muscle. When I had time to go to the gym I had great results focusing on exercises that targeted large muscle groups (squats, deadlifts, rows, and a little benching) Is it possible to replicate this sort of work out at home with resistence tubing or bands? If so, what would be the best way of doing that?