Emily asked in HealthDiet & Fitness · 7 years ago

A female new to using the gym machines and strength training...needs help?

I plan to do a strength training routine three days a week (monday, wednesday and friday).

Preferably I want to use machines NOT free weights because I am a begineer.

I also would prefer to work the entire body, as opposed to having "leg days" or "arm days."

So what are some essential exercises I should do? And how many reps/sets in order to tone and improve my strength?

4 Answers

  • 7 years ago
    Favorite Answer

    Do NOT use Crossfit. They're a poorly managed affiliate program specializing in high intensity training and not for beginners. They have waaaay too many injuries and have paid out big money in law suits.

    There are NO essential exercises. What you need to do is create a list of realistic and achievable goals and put them in order of priority. Then build your fitness program around those goals. We cannot possibly help you with no sense of what you're trying to accomplish and if anyone thinks they can, then ask them how they know the road to the destination when the destination has not been defined.

    Study! Your body has no choice but to follow your brain. So, you should feed your brain a steady diet of good information if you want to be all you can be. It's YOUR body and it has to last a lifetime so it's worth the investment. Don't ask questions of random strangers with no credibility in this or other online forums. Use high quality resources for information instead. The basic principles of health, fitness, and nutrition are not that difficult or hard to understand. Avoid the internet unless you're using trusted sites in dot gov or dot edu domains. Use libraries. Books are much more reliable especially new edition text books. I recently bought a $35 text book on metabolism for 25 cents on E-bay (plus shipping).

    The internet is a bad place to get information about health and fitness because anyone can say anything without fear of repercussions...and they often do. Bodybuilding.com, for example, was fined $7 million for selling over 60 different supplements which may have contained dangerous and illegal drugs. They have a huge amount of information to attract people interested in bodybuilding so they can sell them supplements and much of that information is bad. Even WebMD.com and Livestrong.com had bad or misleading information among their webpages.

    Always follow the science. Use critical thinking. Be skeptical and do not believe anything without cross checking it with trusted sources. Grow your brain...your personal knowledge base and everything else will follow with relative ease.

    1. Watch all of Scooby's 200+ videos here --> http://www.youtube.com/user/scooby1961#g/u . (Scooby is too old school and has his share of bad information. However, he's the best internet trainer I've found and you can learn a lot about bodybuilding basics by "osmosis" from watching his videos. He also has a list of books here --> http://scoobysworkshop.com/book-recommendations/ which I can't endorse because I haven't read them. However, they just about have to be better than the usual junk information you find on the internet.)

    2. Next, read everything here so you can learn a little anatomy and kinesiology as well as how to perform exercise in good form --> http://www.exrx.net/ . Here's a link to the most useful page on the site for your purposes --> http://www.exrx.net/Lists/Directory.html

    3. Finally, get this book and study it (you can skip over the heavy science stuff) --> http://www.bodybyscience.net/home.html/?page_id=18

    Train like a man. Don't get sucked into any of the many "pink" bodybuilding programs for women only. They are almost all scams promising unrealistic big boobs and booties, toned bodies ("tone" is not a real word in fitness), etc. And, above all, avoid bodybuilders.

    Bodybuilders train today the same way they trained 50 years ago or more. They have no science to keep them on the same page so every bodybuilder has his/her own formula. They get by on great genes, bad information, and steroids.

    The reason you may have seen so many pictures of really muscular bodybuilders is not because they know how to train. It's because they have the genetic potential for substantial growth so even with poor training techniques they can develop substantial amounts of muscle. And, of course, strength enhancing drugs help too. You don't see pictures of skinny bodybuilders simply because no one is interested in them. Exercise physiologist, however, rely on science to guide them. The strongest competitive people on the planet are trained by exercise physiologists; Olympic weight lifters.

    Always follow the science.

    Good luck and good health!!

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  • 4 years ago


    Source(s): Fast Track Muscle Building : http://BuildMuscle.oruty.com/?RgVQ
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  • 7 years ago

    you should pull workouts off crossfit.com

    also, machines arent as good as free weights, especially for a beginner. beginners get the best gains anyways

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  • 4 years ago

    A banana machine.

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