Solved: Beginner Strength Training at home- no equipment

GettingfitinSC · ‎04-20-2017

Hi All!

I need help coming up with a strength training plan. I've looked online, but I don't know how many reps/sets are best of which exercises in which order. When I try to do something on my own, I feel silly, like I don't know what I'm doing. (And I don't!) I've tried to start a few times before, but I don't stick with it. I need an official plan to get me started.

I have (had) 110 lbs to lose. I've lost 24, so I still have 86 lbs to go. I want to keep everything from being too flabby as I lose more; plus, I want to speed up the weight loss. I'm losing about 1.2 lbs per week and would like to be closer to 2 lbs per week; although I know 1.2 is good as well.

My current step goal is 13,500, just increased from 12,000. I'm looking to start at 1-2 short (10-15 min) strength training sessions per week and increase length and frequency after a few weeks. I have no equipment other than a set of tiny 2 lb weights. I don't want to spend any money to start with, other than I can get a resistance band or something small to help.

I know there are lunges, pushups, situps, squats, leg lifts.... Which ones, how many, how many sets, and in what order should I aim for to start with? I would really appreciate any advice. Thanks!

GershonSurge · ‎04-20-2017

Here is a suggestion for what amounts to a full body workout. The intensity is low enough that you can do it every day or every other day. More than one day off at a time doesn't work out well as you will lose what you gained, but in the beginning do what you can.

Rule number 1: If it hurts don't do it.

Everything except body exercises is six reps of two to four seconds each direction. Use a single two pound dumbbell. Do one arm at a time. Don't take rest breaks unless you need to. Given your time constraint, do one set of each exercise.

1. Push ups against a wall. Stand about arm's length from the wall.

2. Concentration Curl You can do this while sitting on any sturdy chair.

3. Arnold Press: You can do this standing or sitting. Go slower than the video.

4. Side Lateral Extension: Do this slowly and in control. Don't go above horizontal and don't swing your arms up.

5. One arm Tricep Extention: This may feel awkward until your flexibility improves. Be sure to get full range of motion.

6. Standing Upright Row: This is done using your shoulder muscles. Think of pulling a band attached to your feet.

7. Side Bend Exercise: Do this one slowly and deliberately. Be sure not to bounce and throw your back out. This strengthens the muscles on your sides which help stabilize your back.

8. Wrist Curls: These exercise the forearms. You can do them standing up with your arms at your sides. Vary the direction of your palms from day to day.

9. Leg Lifts: I recommend doing one leg at a time. They shouldn't be hard on the stomach muscles.

10. Glute raise: (The term is my own.) Stand leaning on a counter and extend your leg backwards as much as is comfortable. You can feel the muscle on the bottom of your butt tightening.

11. Heel Raise: You can do this any time of the day. Steady yourself on something if you need to. Stand and raise your heels off the floor. This will exercise your calves.

12. Crunches: Don't overdo them.

If you go right from one exercise to the next and do one arm at a time, this routine should take 12-15 minutes.

My Trendweight

View best answer in original post

GershonSurge · ‎04-20-2017

Congratulations on getting your step count up! You are doing a great job.

I'll try to keep this simple.

First of all, don't expect much weight loss to come from weight training. It's a low calorie activity. You can feel more mobile, and that's the important thing.

Body weight exercises are difficult to start with because a person has to start out strong to be able to do them. I suggest building resistance training around a single dumbbell. You might consider buying a five pound dumbbell.

The number of reps and sets is a constant debate based on a person's goals. I suggest focusing on body building, or as I like to call it body sculpting. All this means to me is building balanced muscles with a full range of motion. This can be done using light weights and six to twelve reps. Since your time is short, one set is fine. The reason I use one dumbbell is I don't take breaks. First, I do the exercise with my left hand, and then my right hand. I can finish a complete workout in fifteen minutes.

You can look here to find exercises. Just click on each muscle group in the picture and select a dumbbell exercise for the group that you can do without equipment. About twelve exercises should e enough. Watch the videos.

Start with six reps taking about two seconds in each direction. Gradually increase to twelve reps. It can take months to do so. After you get to twelve reps, you can increase the weight. Another way is to move more slowly.

If you like, I can post a routine later. I'm a bit short on time now.

My Trendweight

Mukluk4 · ‎04-20-2017

This is an excellent lower body workout and it only costs a jump rope (less than $5 at Wal-Mart)

http://www.basketballforcoaches.com/vertical-jump/

y2kcrash · ‎04-20-2017

good luck

y2kcrash · ‎04-20-2017

Cheapest way to get equipment ie: weights / dumbbells etc I have found is through garage sales or second hand store.

Always a deal to be had from those that get the urge to start but quickly the desire and motivation fades so the equipment they have gathers dust in corner for a while until the guilt become just to much and they decide it is best to dispose of the equipment quickly which translates into cheap for others.

As to the benefits of strength exercising using weight resistance there are more pros than just improvements if you tend to think in the way that weight training is only good for body image / appearance are

Increase muscle mass results in increase calorie burn.

Increased strength makes everyday activities that much easier.

Revised

"As everyday activities get easier you will in turn be able to do more'"

( longer or shorter duration with more intensity whichever you choose or best suits you ).

Can improve bone density.

etc.. etc..

I am a believer in setting up Continuous Circuit Training type workout .

Which should be comprised of number of exercisers ( 4 to 6 ) ( 6 to 10 reps of each type ) done one after the other .

Once you complete a full series of the exercises than repeat the series 4 to 5 times in a row none stop.

Start with a series of 4 to 5 complete repeats non stop start to finish which should take about 20 to 30 minutes at most.

Note

Be sure to take a every other day off in the beginning.

The day off is just as important as doing the strength routine itself.

CC

Dominique · ‎04-20-2017

I would agree with @GershonSurge that strength training will not necessarily speed up the weight loss, since it won’t burn that many calories, especially if you only have very limited time to dedicate to it. Its main purpose in a weight loss journey will be to help you retain as much lean tissue as possible. I checked your weight loss goal from the Valentine’s Day challenge and you’re aiming at almost halving your weight (235 -> 125), which makes retaining lean mass all the more important. It’s good you realized this early on.

I would suggest you keep a log of what you are doing: exercises, number of sets, number of reps per set, weight used. This will allow you to determine total volume (sets x reps x weight), which is one of the main factors for building muscle and strength. You want volume to go up over time (whether it’s achieved by changing the number of sets, the number of reps, weight, or any combination of these). This is known as progressive overload.

As to exercises: if you have a limited amount of time for this and want to use it in the most efficient way, you would want to focus on fewer exercises that work multiple muscle groups at the same time. These are known as compound movements (as opposed to isolation exercises that only work a single/smaller muscle at a time). Performing fewer exercises also make logging them and monitoring your progress easier.

Regarding dumbbells: one solution if you don’t want your home to be overflowed with dumbbells of various weight would be to buy adjustable dumbbells such as this one:

It comes with a number of individual plates that weigh 2 ½ lbs each (as well as two smaller plates of 1 ¼ lbs), which allow me to adjust the weight to almost anything I want. I wish they used metric units instead of imperial (since I’m a metric guy), but they do the job regardless. A bit of extra work to change the plates, but takes less real estate and is cheaper than buying many fixed-weight dumbbells.

Dominique | Finland

Ionic, Aria, Flyer, TrendWeight | Windows 7, OS X 10.13.5 | Motorola Moto G6 (Android 9), iPad Air (iOS 12.4.4)

Take a look at the Fitbit help site for further assistance and information.

Dominique · ‎04-20-2017

@y2kcrash wrote:
Increase muscle mass results in increase calorie burn.

This is true, but the impact is far less than most think. I made a small calculation a few weeks ago, using the Katch-McArdle equation on Arnold and an overweight guy of the same age and size.

Dominique | Finland

Ionic, Aria, Flyer, TrendWeight | Windows 7, OS X 10.13.5 | Motorola Moto G6 (Android 9), iPad Air (iOS 12.4.4)

Take a look at the Fitbit help site for further assistance and information.

GershonSurge · ‎04-20-2017