But don’t make it too complicated!

This is my weights workout (below)--I’m a beginner and it’s really basic. I put this together based on things I learned from personal trainers several years ago.

What I want to know is: Is it balanced, to avoid injury, and is it enough to make a difference? My goal is mostly to get stronger. I’d also like to get some muscle definition in my arms and back.

For the following, I do 2 sets of 8 at the most weight I can lift and keep my form, and I usually wait 2 days between workouts.

On machines:
Leg extensions
Leg curls
Lat pull-downs
Chest press
Seated fly
Shoulder press

Then:
Bicep curls (dumbbells)
Push-ups (2 sets of 8, the “easy” push-ups with knees bent)
Abs (on the mat, a variety of crunches and leg lifts, as long as I can do them--usually about 5-10 minutes total)

The push-ups are for my triceps--I haven’t found a dumbbell exercise that doesn’t hurt my elbow tendons.

Edited to add: I’m a 43 year old female.

totallyfit - 07 November 2007 09:44 AM

But don’t make it too complicated!

This is my weights workout (below)--I’m a beginner and it’s really basic. I put this together based on things I learned from personal trainers several years ago.

What I want to know is: Is it balanced, to avoid injury, and is it enough to make a difference? My goal is mostly to get stronger. I’d also like to get some muscle definition in my arms and back.

For the following, I do 2 sets of 8 at the most weight I can lift and keep my form, and I usually wait 2 days between workouts.

So far, so good!

On machines:
Leg extensions
Leg curls
Lat pull-downs
Chest press
Seated fly
Shoulder press

Then:
Bicep curls (dumbbells)
Push-ups (2 sets of 8, the “easy” push-ups with knees bent)
Abs (on the mat, a variety of crunches and leg lifts, as long as I can do them--usually about 5-10 minutes total)

The push-ups are for my triceps--I haven’t found a dumbbell exercise that doesn’t hurt my elbow tendons.

Edited to add: I’m a 43 year old female.

As a basic beginner workout, the stuff on the machines looks okay.  If you have a leg press machine, or are willing to learn how to do bodyweight squats, they are also a good leg exercise that works more than just lower quads and lower hamstrings (such as the leg ext. and leg curl do- bodyweight squats work on balance too, which is a common deficiency I’ve found in women age 35 and up).  Lat pull-downs are good, so long as you’re not going behind the neck, and pull only your elbows down (the other stuff will follow of course, but I’ve seen many people keep pushing “past” the elbows using the arm muscles).  Since you have three chest exercises (push-ups count as a chest exercise as well as an arms, core, and back exercise), I will recommend one more back exercise, such as back extensions or rows.  Push-ups are great for triceps and your entire upper body, and if you really want to challenge them, move your hands closer together for a close-grip push-up.  Dumbbell exercises for the triceps are really hard to do, so I don’t blame you on that one! 

Next, I would try to design a second workout you could do to compliment this first one (such as a lower-body focus), so you can switch between the two.  Your body adapts really fast, and by the fourth time you do this workout, your body says, “okay, I know what to do now, I’ll just tweak here and here and then I don’t have to adapt anymore- whew!” Which probably isn’t something you want your body to say!  Challenging yourself on the weight helps, especially if you’re willing to try and move it up every so often and see how it goes.

Congrats on getting going on a strength program again!

If you have a leg press machine, or are willing to learn how to do bodyweight squats, they are also a good leg exercise that works more than just lower quads and lower hamstrings (such as the leg ext. and leg curl do- bodyweight squats work on balance too, which is a common deficiency I’ve found in women age 35 and up).

Thanks Carrie.

I had forgotten about the leg press. Years ago I had stopped doing them when I was taking dance classes which are a lower body workout in themselves. But I’m not taking those classes right now so I will do the leg press.

Lat pull-downs are good, so long as you’re not going behind the neck, and pull only your elbows down (the other stuff will follow of course, but I’ve seen many people keep pushing “past” the elbows using the arm muscles). 

O.k., thanks I will watch for that. I am not going behind the neck.

Since you have three chest exercises (push-ups count as a chest exercise as well as an arms, core, and back exercise), I will recommend one more back exercise, such as back extensions or rows. 

Actually I am doing rows. I forgot to include them in my list yesterday.

Challenging yourself on the weight helps, especially if you’re willing to try and move it up every so often and see how it goes.

O.k. I will try to mix it up a bit.  I do increase the weight for each exercise, as soon as it gets easy I increase it. I’m not anywhere near a point where I would worry about bulking up.

I appreciate your input. Thanks!

Haha, I shouldn’t think you’d have to worry about bulking up, anyway (unless you’re going on the Fast Food Diet!) *grin*

It sounds like your workouts are awesome!

Looks like Carrie has a new friend. 

Good advice that should keep you busy for awhile right?  And don’t worry about that bulking up thing.  Frankly, I’ve found that just about the time a woman feels she’s getting bulky is when she’s actually looking really great and more attractive than ever.  Muscles are good for all kinds of reasons - mostly for feeling good about yourself and burning fat.  Oh… and there is another reason…

A couple of weeks ago Joi and I were working in the yard and that woman hauled more bags of stuff to the curb than I’ve ever seen in my life!  Frankly, it was kind of fun not to have to do all the heavy lifting for once in my life.  Best of all - her consistent workouts over the years allowed her to look great while she worked in the yard… and that’s good for both of us. 

Take you time, listen to Carrie and keep moving - in time you won’t believe how far you will travel.

A very belated thanks to both of you! (Between holiday busy-ness and computer issues, I haven’t been around here in a while!)

My yard full of trees decided to drop all the leaves at once over the Thanksgiving weekend, so I’ll be lifting & hauling plenty of bags myself this week.