Question About Starting Weight Resistance - Exercise & Fitness Message Board

cannoli31 · 05-13-2008, 02:48 PM

I have been sedentary for quite a while. My goal is to tone up and strength train. what I wanted to know is whether I can begin that right away or do I need to do cardio for a couple of weeks to ease my way into the more rigorous weight training, or can I start with weight resistance right away even though I have been sedentary for a while? I am 38.

thanks.

Naxis · 05-13-2008, 03:14 PM

You can absolutely start weight training right now. In fact, you should, but don't go too heavy or do too much. You do need to start with a "conditioning" phase before you work up to significant strength training or muscle building. If you start with maybe 2 or 3 days a week of full body circuits (working every muscle group each session) in addition to whatever cardio you prefer. For each exercise, aim for a weight that you can do 12-15 reps per set and aim for 3 sets per exercise. After 4-6 weeks, you can increase the weight if you want depending on your progress and your ultimate goal.

cannoli31 · 05-13-2008, 04:11 PM

Thanks for your quick reply. By conditioning you mean start slow? Would it be good to do 5-10 minutes of cardio before the weights so I am warmed up, and do regular cardio on the days I don't use weights?

thanks!

Naxis · 05-13-2008, 05:11 PM

Yeah, conditioning is the "slow start". Your muscles, tendons, bones and joints are not used to being put to serious use yet, so easing into the program helps prevent injury and/or burnout. So starting off fairly easy lays the foundation to work up to more intense workouts.
That sounds like a good plan. Reassess where you're at in 4-6 weeks and you can kind of change things up accordingly then. Good luck!

13103 · 05-14-2008, 04:15 AM

You really need to be careful with weights. I gave myself a nasty form of chronic pain because I did stupid stuff with weights. I'm 6 foot, 60 kilos and I was lifting doing bicep curls with 10kg weights, 20 reps with each arm for about 4-5 months. The result was not good. LOL.