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I've been doing strength training for the last few months with both bodyweight and dumbbells and am really loving it. It's amazing how fast you can go from feel

I've been doing strength training for the last few months with both bodyweight and dumbbells and am really loving it. It's amazing how fast you can go from feeling completely hopeless as a beginner to making significant improvements with almost every workout if you stick with it, are consistent, and don't get hurt. It has fixed my back pain, neck pain, wrist pain, hamstring tightness, and improved my posture. The desire to keep improving has also motivated me to eat a lot better. One thing that has made it more enjoyable for me and helped me avoid injuries (I initially had some nagging shoulder issues) is to stop caring about the number of reps. Obsessing about hitting a certain number causes form breakdown, injury, a stunted range of motion, and discouragement when you can't reach your goal. It's far better to just do as many as you can on each set with good form and not focus too much on what number you hit. As long as you're pushing yourself on the last few reps, your muscles won't know the difference, and if you're consistent in your workouts and diet, the numbers will take care of themselves over time.

thechao 7y ago
I’m about 3.5 years in. I just switched from a powerlifting routine to a bodybuilding one. I’m not going to say weightlifting makes me happy, but the notion of ‘zen’ sounds right; especially once I figured out my only competition was myself.
- number6 7y ago
  Same here!which routine are you on
  - thechao 7y ago
    Heavily modified Rippetoe (strong lifts). It’s a 5 day plan focused on form, ie, power/fast concentric, slow count eccentric. My current major goals are 400lbs deadlift & muscle-ups on the fat pull-up bar.
MisterOctober 7y ago
Total agree -- I was temporarily disabled by injury earlier this year and was recently given the all-clear to start lifting again -- was feeling hopelessly atrophied + weak at first and dubious that I'd ever get back to where I was [nothing to write home about, but OK] -- Within six weeks, I was back to most of my original routine, after almost a year not lifting -- and as you say, my overall pain level has been much reduced and my posture improved
- radicalbyte 7y ago
  Muscle memory is real. I had a break of about 2 months because of having a baby. It took two weeks to get back to my old weights and that includes taking it easy after the DOMS :) Sadly the extra kilos gained in that time will take longer to vanish.
  - enz 7y ago
    Even for longer periods it works! (Except for DOMS if too long) Besides, since force is a neurological stuff, you « memorize » lifted weight as you memorize playing guitar or riding a bike. It takes a short period of time to get started again, but the neural connections stay for sure.
radicalbyte 7y ago
The type of training you're doing affects the results. The how IS important. Do you want to get big? Then train heavy enough that you can do 10-15 reps with good form. Do you want explosive strength for sports? Then look for around 15-20 reps but do the pushing part explosively. Do you want to get strong? Lift heavy. Do 5 sets of a weight you can lift for 5-8 reps. Going for endurance? Then you're looking for weights that take you to 30-50 reps. Adjust the weights if you're not in your rep range, and don't cheat. Rest longer between sets if they start dropping off.
- Scarbutt 7y ago
  What is the difference between big, explosive strength for sports and strong?
  - sergiotapia 7y ago
    Look up fast twitch vs slow twitch muscles.
    - rc_hadoken 7y ago
      My understanding is you can't "get" one or the other. You either have them or you dont. Keep in mind I last read on this in 2012.
      - deleted 7y ago
        [deleted]
      - Grustaf 7y ago
        Everyone has both, though I'm not sure you can change the proportions.
        masonic 7y ago
        Humans don't experience hyperplasia. You can't gain fibers.
cabernal 7y ago
Any recommendations on how to get started?
- danburbridge 7y ago
  Stronglifts or starting strength
  - bernardom 7y ago
    I'll second stronglifts. I used the app too. Super simple- three times a week, 35-45 minutes each time, and super gradual.
  - jenkstom 7y ago
    Stronglifts 5x5 is great. You don't have to do any math, you just do what the app tells you to.
  - red2awn 7y ago
    Definitely stronglift for beginners. Not sure about starting strength though. It has power cleans in the program, which takes a long time to get proficient, time that people could have just spent on the big 3 lifts.
- toomuchtodo 7y ago
  https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_pr...
  - criddell 7y ago
    I'm looking at that link and am confused. What does 3x8-12 mean? I get the 3x8 is 3 sets of 8 reps, but what about the -12? I've been doing a bodyweight routine I got from Reddit for almost a year and I've seen very little progress. I want to try something different.
    - 7y ago
matwood 7y ago
There is a fun program from the book "Huge in a Hurry" where sets are to perfect rep failure. The gist of the program is, for example, pick a weight you can 10 reps of. Now do 40 total reps stopping every set when you no longer do a perfect rep. Take as many sets as needed to get to 40. This was a great program for me early on, as it taught me about the focus on perfect form above all else. But yeah, working out is life changing. I've been lifting in some form for over 20 years now, and try to exercise every single day.
- toomuchtodo 7y ago
  https://smile.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/1605299340 https://smile.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/... (2008) http://chadwaterbury.com/huge-in-a-hurry-clarified/ http://chadwaterbury.com/huge-in-a-hurry-clarified/ (Author's Update)
- criddell 7y ago
  Are you still trying to up your numbers or has your focus shifted? I'm going to be 50 next year and when I think about my goals it would probably be to get a bit stronger, improve my endurance, and to have a program that will work for a long time in a type of maintenance mode.
cryptozeus 7y ago
Great point, this is one of the reason I have not been to the gym in sometime. I do not want to figure out one more thing to track and see if I have improved at this and that. I understand logically that lifting weights is good for you so I would just like to go, lift some weights and get out. I like your idea of not really caring about number of reps of weight limits.
beamatronic 7y ago
You don’t find it mind-numbingly boring though?
- zaroth 7y ago
  It should absolutely not be boring. There are 100s of different ways to work your body, and if a trainer can’t make a workout entertaining and exhausting and help you achieve real progress towards your goals... get a different trainer.
- raz32dust 7y ago
  Just like some people find running very boring and others are obsessive runners, some people will find strength training boring. That's ok. Find some other physical activity that gets you in the zone and forget about the daily stresses of life - may be it is playing basketball, or tennis or whatever. I really started to love strength training once I got the hang of it. It gets less boring once you learn to be fully absorbed in it - focusing on correct form while lifting heavy weights and pushing yourself requires a lot of concentration and mind-body coordination, and I think that's what gets me into the "flow" state and generates the good feelings of accomplishment.
  - ken 7y ago
    With running, the scenery constantly changes.
    - n4r9 7y ago
      With weightlifting, the number of plates on the bar constantly changes.
- rc_hadoken 7y ago
  Personally -- when I work out I am focused on the moment and each muscle movement. If you want to get philosophical about it..there's no room to be bored because the "me" that experiences boredom is paying close attention to each movement. Not only does this avoid injury I find it as a point of growth, self-control and meditative. Same when running.
dirtyid 7y ago
>the numbers will take care of themselves over time Over time maybe a great overstatement depending on context. Context being sensible programming and genetics. Really mostly genetics. The extremely motivating newbie and even intermediate gains exhaust very rapidly. Lifting can become very monotonous and tedious grind after a few years. It helps to have adopt an analytical and zen attitude towards progress after that. Most advanced lifters will go through multi-year plateaus at some point, it takes an entirely different mind set to pursue the hobby then. Injury prevention also becomes significant considerations when you become sufficiently strong (and old), eventually it's about numbers and not health - training then is not a great health prescription for people. That said, a beginning strength regime is absolutely something everyone should pursue for longevity and quality of life improvements. Intermediate+ strength training will help most folks structure many parts of their life from routine to diet to work ethic. Anything more and like every hobby, it becomes a very time intensive pursuit that requires a lot of sacrifice. All that is to say, strength training for most people will inevitably turn into a job, and like most jobs, make sure it's something you enjoy. For some people the joy is intrinsic and the process is easier, for others it's work, and and the level of fulfillment is correlated to what one makes of it.

thechao 7y ago

I’m about 3.5 years in. I just switched from a powerlifting routine to a bodybuilding one. I’m not going to say weightlifting makes me happy, but the notion of ‘zen’ sounds right; especially once I figured out my only competition was myself.

number6 7y ago
Same here!which routine are you on
- thechao 7y ago
  Heavily modified Rippetoe (strong lifts). It’s a 5 day plan focused on form, ie, power/fast concentric, slow count eccentric. My current major goals are 400lbs deadlift & muscle-ups on the fat pull-up bar.

MisterOctober 7y ago

Total agree -- I was temporarily disabled by injury earlier this year and was recently given the all-clear to start lifting again -- was feeling hopelessly atrophied + weak at first and dubious that I'd ever get back to where I was [nothing to write home about, but OK] -- Within six weeks, I was back to most of my original routine, after almost a year not lifting -- and as you say, my overall pain level has been much reduced and my posture improved

radicalbyte 7y ago
Muscle memory is real. I had a break of about 2 months because of having a baby. It took two weeks to get back to my old weights and that includes taking it easy after the DOMS :) Sadly the extra kilos gained in that time will take longer to vanish.
- enz 7y ago
  Even for longer periods it works! (Except for DOMS if too long) Besides, since force is a neurological stuff, you « memorize » lifted weight as you memorize playing guitar or riding a bike. It takes a short period of time to get started again, but the neural connections stay for sure.

radicalbyte 7y ago

The type of training you're doing affects the results. The how IS important. Do you want to get big? Then train heavy enough that you can do 10-15 reps with good form. Do you want explosive strength for sports? Then look for around 15-20 reps but do the pushing part explosively. Do you want to get strong? Lift heavy. Do 5 sets of a weight you can lift for 5-8 reps. Going for endurance? Then you're looking for weights that take you to 30-50 reps. Adjust the weights if you're not in your rep range, and don't cheat. Rest longer between sets if they start dropping off.

Scarbutt 7y ago
What is the difference between big, explosive strength for sports and strong?
- sergiotapia 7y ago
  Look up fast twitch vs slow twitch muscles.
  - rc_hadoken 7y ago
    My understanding is you can't "get" one or the other. You either have them or you dont. Keep in mind I last read on this in 2012.
    - deleted 7y ago
      [deleted]
    - Grustaf 7y ago
      Everyone has both, though I'm not sure you can change the proportions.
      - masonic 7y ago
        Humans don't experience hyperplasia. You can't gain fibers.

cabernal 7y ago

Any recommendations on how to get started?

danburbridge 7y ago
Stronglifts or starting strength
- bernardom 7y ago
  I'll second stronglifts. I used the app too. Super simple- three times a week, 35-45 minutes each time, and super gradual.
- jenkstom 7y ago
  Stronglifts 5x5 is great. You don't have to do any math, you just do what the app tells you to.
- red2awn 7y ago
  Definitely stronglift for beginners. Not sure about starting strength though. It has power cleans in the program, which takes a long time to get proficient, time that people could have just spent on the big 3 lifts.
toomuchtodo 7y ago
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_pr...
- criddell 7y ago
  I'm looking at that link and am confused. What does 3x8-12 mean? I get the 3x8 is 3 sets of 8 reps, but what about the -12? I've been doing a bodyweight routine I got from Reddit for almost a year and I've seen very little progress. I want to try something different.
  - 7y ago

matwood 7y ago

There is a fun program from the book "Huge in a Hurry" where sets are to perfect rep failure. The gist of the program is, for example, pick a weight you can 10 reps of. Now do 40 total reps stopping every set when you no longer do a perfect rep. Take as many sets as needed to get to 40. This was a great program for me early on, as it taught me about the focus on perfect form above all else. But yeah, working out is life changing. I've been lifting in some form for over 20 years now, and try to exercise every single day.

toomuchtodo 7y ago
https://smile.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/1605299340 https://smile.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/... (2008) http://chadwaterbury.com/huge-in-a-hurry-clarified/ http://chadwaterbury.com/huge-in-a-hurry-clarified/ (Author's Update)
criddell 7y ago
Are you still trying to up your numbers or has your focus shifted? I'm going to be 50 next year and when I think about my goals it would probably be to get a bit stronger, improve my endurance, and to have a program that will work for a long time in a type of maintenance mode.

cryptozeus 7y ago

Great point, this is one of the reason I have not been to the gym in sometime. I do not want to figure out one more thing to track and see if I have improved at this and that. I understand logically that lifting weights is good for you so I would just like to go, lift some weights and get out. I like your idea of not really caring about number of reps of weight limits.

beamatronic 7y ago

You don’t find it mind-numbingly boring though?

zaroth 7y ago
It should absolutely not be boring. There are 100s of different ways to work your body, and if a trainer can’t make a workout entertaining and exhausting and help you achieve real progress towards your goals... get a different trainer.
raz32dust 7y ago
Just like some people find running very boring and others are obsessive runners, some people will find strength training boring. That's ok. Find some other physical activity that gets you in the zone and forget about the daily stresses of life - may be it is playing basketball, or tennis or whatever. I really started to love strength training once I got the hang of it. It gets less boring once you learn to be fully absorbed in it - focusing on correct form while lifting heavy weights and pushing yourself requires a lot of concentration and mind-body coordination, and I think that's what gets me into the "flow" state and generates the good feelings of accomplishment.
- ken 7y ago
  With running, the scenery constantly changes.
  - n4r9 7y ago
    With weightlifting, the number of plates on the bar constantly changes.
rc_hadoken 7y ago
Personally -- when I work out I am focused on the moment and each muscle movement. If you want to get philosophical about it..there's no room to be bored because the "me" that experiences boredom is paying close attention to each movement. Not only does this avoid injury I find it as a point of growth, self-control and meditative. Same when running.

dirtyid 7y ago

>the numbers will take care of themselves over time Over time maybe a great overstatement depending on context. Context being sensible programming and genetics. Really mostly genetics. The extremely motivating newbie and even intermediate gains exhaust very rapidly. Lifting can become very monotonous and tedious grind after a few years. It helps to have adopt an analytical and zen attitude towards progress after that. Most advanced lifters will go through multi-year plateaus at some point, it takes an entirely different mind set to pursue the hobby then. Injury prevention also becomes significant considerations when you become sufficiently strong (and old), eventually it's about numbers and not health - training then is not a great health prescription for people. That said, a beginning strength regime is absolutely something everyone should pursue for longevity and quality of life improvements. Intermediate+ strength training will help most folks structure many parts of their life from routine to diet to work ethic. Anything more and like every hobby, it becomes a very time intensive pursuit that requires a lot of sacrifice. All that is to say, strength training for most people will inevitably turn into a job, and like most jobs, make sure it's something you enjoy. For some people the joy is intrinsic and the process is easier, for others it's work, and and the level of fulfillment is correlated to what one makes of it.