A week or so ago I received the following tweet:
@shrinkinggretch This might be a dumb question, but do you strength train, and if so, what all do you do?
While I assured her it was absolutely not a dumb question, and gave her the 140-character-limit version of my gym routine, but it occurred to me that some of you might also be interested in hearing about what I’ve been doing during my sweat sessions lately. I knew ahead of time that after the relay, I would be putting running by the wayside (for now) and concentrating on other, more currently interesting means of fitness. In addition to videos and workouts at home, right now that means a big emphasis on strength training!
So when I joined my gym as part of my Lenten resolution to bring an end to my lackadaisical and sporadic attempts at exercising regularly, I also signed up for three personal training sessions to help me get an idea of what moves to do, and how to maintain good form with them. I really wish I had the budget right now to continue with personal training, because it was so immensely helpful! Fortunately, my trainer, Jordan, and I established a great rapport from the get-go, so he still stops by occasionally to see how I’m doing and give me pointers. I pretty much follow variations of all the moves that he had me do during those initial sessions.
I’m at the gym at least twice a week, either attending a cardio class (there’s this Dance Cardio-X class that is SO ridiculous and SO much fun) or doing strength training. I’m lucky enough to have found an awesome workout buddy, Kate. The stars aligned when I met her at a party (through Sean, actually) and she told me she was a fellow Falls Churcher and was thinking about signing up at the same gym as me. Having someone that I’m accountable to meet with, whether it’s a friend or a personal trainer, has been integral in helping me establish a regular routine.
Generally, my weight lifting routines consist of a combination made from some of the following free-weight moves: bicep curls, tricep curls, walking lunges, squats, crunches, leg lifts, shoulder lifts (I’m not sure of the official name, but it’s where you have a weight in each hand, fully extend your arms, and pull them up the side, in to the front, back out to the side, then down), barbell curls, the move where you put one leg up on a bench and use that side’s same arm to pull up a weight (targeting your back muscles), etc. I generally do 3 sets of 10 reps each, though I’m very bad at not losing count, haha. It’s nothing groundbreaking, for sure, and as of yet I don’t have specific workouts that I follow each time (though perhaps that will develop as I put more planning into my strength training, haha).
I usually start out with a couple of minutes on the elliptical or treadmill just to loosen up, and I also will generally throw just a couple of weight machines into the mix as well. My favorite is the leg press, but I also will do a couple of the arm and shoulder machines as well. The free weights I use are generally 10 or 15 lbs if they’re dumbbells, or 20 or 30 pounds if it’s a barbell. On the machines, for arms/shoulders/back the weight is usually somewhere within the 40 – 50 lb. range, and for legs it’s usually within the 75 – 115 lb. range.
Anyway, that’s about all there is to it! There’s still a lot I have yet to try out (I’d like to learn how to use kettlebells and resistance bands better) but for now I’m enjoying feeling like I’m getting just the slightest bit of definition in my still rather floppy appendages, hahaha. If any of you have questions about my gym routine, or if you have any tips to offer, I welcome both! I’m definitely still new to strength training in general, but I love how it makes me feel like I’ve worked hard without feeling like I want to die, the way straight-up cardio does. And for those of you who were utterly bored with this post, I have a delicious recipe coming your way tomorrow!
What’s your favorite strength training move?