Thanks for sharing your workouts but I don’t see how much you are lifting.  I’m not sure how much weight I’m supposed to be lifting. Can you help me?

First you’re welcome!!  Everyone is at different levels of fitness and therefore there is not a one size fits all weight for women or men.  Here are some guidelines I follow.

1. There are two ways to figure out how much weight to lift. You can find out your 1RM (1 rep maximum, i.e., the most weight you can lift once) and then lift 70-85% of that load for a set number of reps OR trial and error. I’ll go with trial and error.  Because I like to keep things simple and avoid math whenever possible. Plus if you use the 1RM method you have to keep testing your 1RM and figuring out that the % of weight is your going to lift. Who has the time to do that?  I’ve always used trial and error to find my weights.  It’s really quite simple.  By the last rep of my last set I want my muscles to be nearly fatigued.  In other words, if I’m doing 3 sets of 10 bicep squats by rep 10 of my 3rd set (rep 30) that barbell should feel like it weighs almost a million pounds.  If it feels more like a broomstick then you need a heavier weight.

2. If I’m training with high reps I will use lighter weights.  If I’m training with less reps it will be heavier weights.  Pretty simple.  The goal is the same: to lift what feels like a million pound weight while keeping good form when you reach your last reps.  This may be 5 pounds or it may be 500 pounds depending on your strength.

3. For the first set I always go lighter to warm up the muscles. The second set I go heavier.  I continue to add weight until I’m pretty darn sure that it’s going to be HARD to finish my last set.

4. I  lift until muscle fatigue.  Now this doesn’t mean failure although occasionally I do work until failure. Most of the time I lift enough weight that my last rep is hard not excruciating.

5. If you are just starting out I recommend going lighter until you figure out good form (see #6). So depending on your strength this number will be different.  For some people just starting out this may be 5 or 8 pounds. Who cares what your lifting as long as you are challenging yourself! For people who’ve been training a long time this number will be much higher.  Again, if you’ve complete all your reps and it feels equivalent to dusting the house, you need to go heavier.

6. This one is more for the guys!  Sorry that’s sexist (I’ll own it.) but I see waaaayy more guys at the gym with sloppy form then women!  Probably because most of the women are lifting 1 pound dumbbells because they are afraid of “getting bulky”. But not us…we know better!   Anyhoo use good form so you don’t hurt yourself and end up depressed in front of the TV eating Kentucky Fried Chicken because you can’t work out. It’s important to keep good form while lifting not only so you don’t hurt yourself but so you actually use the muscles your supposed to be using. Use some common sense. If you have to start throwing your body weight backwards to curl a barbell then your biceps have probably reached their max.  Some people’s opinion are different on mine than this but I’m very cautious when it comes to lifting.  I think most movement (excluding power movements like power lifts and ballistic drills like kettlebell swings) should be slow, not slow motion, (although some people swear by the super slow method) but CONTROLLED.  If you pay attention to your form keeping good posture by engaging your core muscles and using controlled movements it’s unlikely you will hurt yourself. I’m speaking of basic moves, the things you see in all the books, not power lifts.  If you are going to go out in your backyard to try to hang clean and press the extension ladder in your garage then consult a trainer to teach you how to do Olympic style lifting correctly.  You want to fatigue your muscles using good form.

7. Lastly, keep a journal. I think this has been the biggest key to my weight loss and muscle gain. I carry a journal to EVERY workout session so I don’t have to remember how much lifted last time.  Each workout I record the number of reps and how much weight I lifted.  Carrying a notebook around the gym may seem like a pain but if you’re anything like me it’s MUCH MORE of a pain trying to remember numbers from the previous week.  That’s what I used to do years ago and every time I worked out I’d get discouraged trying to remember what weight I used for what body part. I would think I could curl 70 pounds then nearly pull my back out trying to pick up the weight.  Not too mention it I kept thinking my memory was going and since I’m a hypochondriac I don’t need anything else to worry about.  So I save myself the time and frustration of trying to find the correct weight every time by jotting it down in my notebook.  Then the following week I try to lift a little more.  If the weights don’t go up in small enough increments I keep adding reps until I can move up to the next weight.  Or I move up the in weight but do less reps and work up.

I hope this clears up any confusion as to how much you need to lift. Sometimes I think “experts” overcomplicate working out (Bill Phillips does not. Which is one of the reasons I like the Body for Life book.) and people feel overwhelmed by all the info. So they put off starting an strength training program. For the average person, like me, it doesn’t have to be rocket science.  When I was training for my figure competition I kept it simple.  Life too dang complicated already to turn exercise into molecular science.  Cavemen moved boulders 1000’s of years ago, we can move iron without making it too difficult.  Just lift heavy using good posture (something cavemen didn’t do…at least not according to the movies) and controlled movements.  Don’t be the lady whose is all slouched over swinging 1 pound dumbbells for weeks on end wondering when she is going to see results!

You are all awesome.  I hope this helps clear up the “how much weight should I lift” question. Have a great weekend.

Hugs and High Fives,
Jenn

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So I’m ready to hit my workouts hard after slacking for a month and a half. It’s not that I haven’t been working out but I’ve sort of been putzing around the gym trying new things and daydreaming about having sculpted shoulders instead of actually working to create them.

Last night I spend a good amount of time working on new workout for myself and one for my friend. So today I thought I’d post them both. The first one is for a friend who hasn’t worked out in a while. The second one is the one I’m going to be doing for the next four weeks. I tend to like doing the same workout for a few weeks in a row because I can easily track my progress from week to week. I enjoy the challenge on trying to get higher numbers (reps and/or weight), it’s fun!  Obviously I have a really exciting life.  I’ve tried to link descriptions of the exercises.  Someday when I get the time I’m going to take my own photos for the exercises but for now most of them are linked to Ex.Rx which is a fantastic resource.

And btw if you subscribed with an email with “red” and “79” in it you may want to re-enter b/c they are getting returned.  I LOVE my subscribers!!!!  So much that I will NEVER EVER spam you or give your email away.

Happy New Year!!!!!!!

xoxo
j

BEGINNER WORKOUT or 5 DAY PLAN

Monday
1. Pull Ups – max reps  If you can’t do a pull-up you can use bands or use a pull up machine.  If you don’t have access to either.  Substitute bent-over rows.
2. Lunges with Dumbbells – 15 reps each leg
3. Bicep Curls – 15 reps

Repeat exercises 1-3 resting only as necessary.  Then rest 2-3 minutes and repeat exercises 1-3 again. Depending on your fitness level you may want to repeat one more times for a total of 3 tri-sets .  Listen to your body.  PUSH yourself but don’t hurt yourself.

1. Push Ups – 15 reps – Either on knees or toes. Add reps as needed.
2. Squats – 15 reps
3. Military Press – 15 reps

Repeat 1-3 resting only as necessary.  Then rest 2-3 minutes and repeat exercises 1-3 again.  Depending on your fitness level you may want to repeat one for a total of 3 tri-sets .  Listen to your body.  PUSH yourself but don’t hurt yourself.  Ya know check yo self before yo wreck yo self.

1. Crunches on Stability Ball – 20-25  reps
2. Plank – Hold for 60 seconds – Here is a good video on how to do it properly if you are unsure.  Advanced people may want to add the stability ball.

Repeat each exercise 2-3 times.

If you want to burn a few extra calories add a 10 minute walk/run on the treadmill.  Walk a minute.  Run a minute.  Then stretch and your done!  Don’t forget to bring your notebook so you can record your weights/reps and try to increase them the next time you do the same exercises.  If you are advanced add weight or reps or an extra set to increase intensity.  If you are a brand new beginner use lighter weights and two sets.

Tuesday
Cardio only.  I prefer to do a 20 minute of interval training on a machine or running.  I find it to be the most effective and enjoyable.  But do what you like, just get out and MOVE!

Wednesday
Rest!!!!

Thursday
Same as Tuesday.  Cardio of your choice.  Give interval training a try if you haven’t already! I’m pushy, I know.

Friday
1. Pull Ups – max reps  If you can’t do a pull-up you can use bands or use a pull up machine.  If you don’t have access to either.  Substitute bent-over rows.
2. Reverse Lunges with Dumbbells – 15 reps each leg
3. Triceps Extension – 15 reps – I like to do my standing.

Repeat exercises 1-3 resting only as necessary.  Then rest 2-3 minutes and repeat exercises 1-3 again. Depending on your fitness level you may want to repeat one more time for a total of 3 tri-sets .  Listen to your body.  PUSH yourself but don’t hurt yourself.

1. Push Ups – 15 reps – Either on knees or toes. Add reps as needed.
2. Stiff leg Deadlifts – 15 reps
3. Dumbbel Lateral Raises – 15 reps

Repeat 1-3 resting only as necessary.  Then rest 2-3 minutes and repeat exercises 1-3 again.  Depending on your fitness level you may want to repeat one more times for a total of 3 tri-sets .  Listen to your body.  PUSH yourself but don’t hurt yourself.

1. Reverse Crunches – 20-25  reps
2. Prone Cobra 60 seconds
3. Bicycle Crunches – 15-20 reps.  1 reps is tapping both knees with elbows.

Repeat each exercise 2-3 times.

Like on Monday, if you want to burn a few extra calories add a 10 minute walk/run on the treadmill.  Walk a minute.  Run a minute.  Then stretch and your done!  Don’t forget to bring your notebook so you can record your weights/reps and try to increase them the next time you do the same exercises.  If you are advanced add weight or reps to increase intensity.  If you are a brand new beginner use lighter weights.

Saturday
30- 40 minutes of steady pace cardio.  Unlike Tuesday and Thursday focus on endurance rather than intensity.

Sunday
Rest!!!

MY WORKOUT – 6 DAY PLAN

This is going to be my workout for the next 2-4 weeks.  My very favorite way to structure my workouts are two full body workouts a week, a day of intense core training, along with 2 intense interval cardios and 1 endurance cardio.  However, the next few weeks I will be doing more isolations and since I am trying to define my shoulders I’m throwing in some extra shoulder exercises on core day.  We’ll see how it goes.

Monday
1. Pulls Ups – Max Reps
2. Step Ups with Bicep Curls – 30 each leg – I curl when I step up and step down.  I don’t alternate legs.  When I switch legs I rotate my arms to hammer curls.
3. Donkey Kicks w/ Tricep Kickbacks – 30 each leg – Okay so I haven’t actually tried this yet except on my office floor.  I think it can be done but I may end up falling on my face in the gym.  I’ll let you know how it goes when I go to the gym this afternoon.

1. Split Squats – 25 each leg
2. Bicep Curls 21’s – 7 1st half, 7 2nd half, 7 full movement
3. Triceps Extensions – Drop Sets 12, 10, 6 reps

1. Concentration Curls on Stability Ball – Drop Sets 12, 10, 6 reps
2. Tricep Dips on Stability Ball – Max reps I put my feet on a ball and raise my hips and then dip with my triceps.
3. Stability Ball Hamstring Curl – Max reps

10 minutes walk/run.  Stretch.

Tuesday
20 minute intense interval cardio.

Wednesday
Plank – 60 seconds
Side Plank – 30 seconds each side
Stability  Ball Pass – 20
Frog Crunch – 20
Reverse Abs on Ball – 20
Opposite Arm/Leg Raise – 10 each side

Repeat as many times as possible in 10 minutes.

The following shoulder exercises are same body part supersets.  Two different exercises performed back to back with little rest.  Then I’ll rest 1-2 minutes and do the second superset. The second superset I will increase weight (hopefully) and decrease reps. And repeat with the third superset.

1. Front Raise –  Drop Sets 10, 8, 6 reps
2. Shoulder Press – Drop Sets 10, 8, 6 reps

1. Bent Over Rear Fly – Drop Sets 10, 8, 6 reps
2. Shoulder Press – Drop Sets 10, 8, 6 reps

1. Lateral Raise – Drop Sets 10, 8, 6 reps
2. Shoulder Press – Drop Sets 10, 8, 6 reps

10 minute walk/run.  Stretch.

Thursday
20 minutes intense interval training

Friday

This is my plyo day along with back and chest emphasis.

1. Pull Ups – Max Reps
2. Burpees – 15 reps

1. Bent Over Barbell Rows – Drop sets 10, 8, 6
2. Jump Lunges – 12 each leg
3. Bench Press – Drop sets 10, 8, 6

1. Push Ups on Stabillity Ball – Max Reps
2. Tired Froggy (I made that up) Jump Squats – 12 jumping, 12 slow, 12 jumping for total of 36 reps each set
3. 1 Arm Dumbell Rows – Drop Sets 10, 8, 6

I’ll do exercises 1-3 without resting.  Then rest 1.5-3 minutes before repeating.  A total of 3 sets for each exercise for each group.

Plyo sort of exhausts me.  Wah wah wah. If I have the energy I’ll add a 10 minute walk/run.

Saturday
Endurance day.  40 minutes of steady pace cardio.  I like to do or at least I used to like to do 4 mile runs (really jogs but “runs” sound cooler) and try to improve my time each week.  But lately I’ve been enjoying thinking about running instead of actually running.

Sunday
Rest!!!

P.S. I’m impressed if you made it to the end of this post.

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