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Weights for all muscles
Hey everyone!
So, I've been trying to get more and more into cross training to keep up with my aspirations, and part of that is getting into lifting weights. I'm fairly limited as to what I can do for weights (since I've only got up to 5 pound weights), and what I really am trying to focus on is keeping my muscles balanced. Pole is obviously awesome for strengthening, as is my new climbing hobby, but I notice that I tend to focus on only certain muscles while doing either! I've known myself to neglect muscles before (hence my knee problems), so I'm wanting to keep that from happening.
So, I'm wondering if anyone has a proper FULL body workout, even for those little neglected muscles, that they can recommend me? I've done searches on the internet…. but I don't know if I can trust them! Do they really work all the muscles, and not just the "major" muscle groups?
I did come up with my own workout for weights, but it's… rather dauting, due to the length of it! I'd rather work out more muscles at once, than one muscle at a time.
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4 Replies
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When I first started weight training, I bought the book "Strength Training for Women: Tone Up, Burn Calories, Stay Strong" by Joan Pagano. It was really helpful for me. It's divided into muscle groups, and it explains exercises for machines at the gym as well as dumbells and resistance bands that you can do at home. It helped me better understand the basics of weight lifting, and I planned workouts for each muscle group. If I'm not at the gym doing classes, I'll split up the muscle groups and do arms and chest one day, back and legs another day, and abs a third day, so it takes less time each day.
If you have a gym near you that teaches Body Pump classes, look into that. I'm in love with this class. In one hour, you work all muscle groups to fatigue, and it's a really great workout. When I do my weight training at home, I do the standard 3 sets of 10-12 reps, and it takes so much longer to get through a workout, just like you said.
Another way to get multiple muscle groups out with a single move is to look into kettlebells or TRX. Just be careful with kettlebells, if your form is not spot on, it's easy to hurt yourself.
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Hi Runemist! I know you had the lessons before, and if you still do, there's a full body workout in the lessons its the Pole Strength routine, no weights needed only a pole or door way. https://www.studioveena.com/lessons/view/4db64418-c354-4da5-aa23-464c0ac37250 The conditioning lessons target some of the smaller muscle groups and they are grouped together according to muscle groups.
You will not see improvement using 5 pound weights, as you know. I suggest going to a gym or investing in weights or resistance bands with different levels of resistance (much cheaper). There are so many things you can do with some resistance bands and a fit ball!
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Hey Veena~!
I had thought you'd put up a strength routine! I just couldn't find it! I have been using the conditioning ones, though, because those are muscles that I know are important.
I do actually have exercise bands and a smallish ball to use, but I rarely ever think of them, because I generally don't know what to do with them! I've been using one of the bands recently for the conditioning exercises, though.
There are a few places where I have needed the 5lb weights (one small shoulder muscle in general, a rotator, that I can't even use those with yet!), but I am finding that they are somewhat limited in their use. I've been considering getting some… weightier weights 😛
I'll check out that lesson for sure, though! Thank you <3
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As a therapist, I'd definitely recommend using the bands–you can work just about every muscle with them (as long as you have the option to anchor them to something for particular exercises).
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