Help for a beginner

Barb Gill · Post by **Barb Gill** » Wed Aug 30, 2006 7:32 pm

Can someone assist with suggesting a good all-around strength training routine for a beginner. I am feeling a little over-whelmed with setting up a routine. Goal is to gain strength and trim down/firm up. I am a fifty year old female who use to train (many years ago) and am seeing a loss of muscle due to age/inactivity. Target start date is September 1. Thanks!

swanso5 · Post by **swanso5** » Thu Aug 31, 2006 3:09 am

i would suggest you start with body weight stuff 1st so you can condition your core and joints before ading external loading (wts)...circuit fashion will work well...list what equipment you have at your disposal and i'll set something up...actually go to this link and find an One and One Quarter Inverted Rows and tell me if there';s some way you could set this up with 2 chairs or tables and tell me if there's some way you could set this up with 2 tables and a thick pole or barbell

http://www.t-nation.com/readTopic.do?id=535872

Barb Gill · Post by **Barb Gill** » Thu Aug 31, 2006 8:37 am

Thanks swanso5. It's been about 15 years since any weight training although I have been walking three miles daily for the past month. I have joined a gym so have access to full range of equipment. Alot has changed over the years with split training, rest periods, diet, etc. so it is really like newly educating myself and that is where I am feeling over-whelmed. Personnel at the gym are not certified trainers and seem uncomfortable when you ask questions and can't back up what they tell you, so thought that reaching out elsewhere might be helpful to me. Appreciate your input.

BenPoss · Post by **BenPoss** » Thu Aug 31, 2006 5:53 pm

Hi Barb!

I would suggest a full body fitness program. If you have gotten yourself a membership at a gym and are ready to go, then I would start strength training 2-4 days per week and doing cardio such as cycling, rowing, walking or jogging the same number of days as well. I would also suggest that you start with basic, compound exercises such as squats, push-ups, bent over row, tricep dips and crunches.

Here's what I mean, have a look at some full body work-out routines:

http://www.trainwithmeonline.com/programs.asp?ecat=2

Try out one of the beginner programs and then select a few that you like that you can alternate between throughout the week. If you have any questions or concerns, feel free to e-mail me!

Good luck!

Ben