Weight training at home?

[soveryexcited]

Right now there is really no way I can get to a gym to use their weight training equipment, so I'm trying to figure out a way to make this work at home. Every time I look at training plans and equipment my head blows up and I freak out. I am only running right now, with some yoga and dancing thrown in, but I really want to start weight training. If I was just going to do the most basic form of weight training, what would i need? Can you point me in the direction of some good beginner weight lifting work outs? Would it be easier to just buy a whole ''package'' like Body Pump? Thanks for any and all help!

[breezy8407]

What kind of equipment do you own? Are you willing to purchase anything? What style of lifting appeals to you? Bodypump type classes (since you mentioned it), Cross Fit, heavy weight/low rep?

[soveryexcited]

I own no equipment. Well wait, I might have two 5 lb hand weights somewhere buried under my bed. I am willing to purchase stuff; preferably keep it under $200-$300. I have no clue what style of lifting appeals to me. LOL. I've never been to a body pump class but everyone I know seems to like it? I seriously am totally clueless when it comes to all of this. Crossfit looks fun and interesting, but it's too expensive for me to join and the box's around here don't have childcare.

[finallykrisb]

Body Pump is going to be low weight, high rep. Or you can look into a program like New Rules of Lifting for Women, which is high weight, low rep.

You can check out craigslist for used weight sets and spend a fraction of what you would on new equipment.

[breezy8407]

I used to follow lifting programs like NROL4W and NROL at home. Heavy weight/low rep lifting is what appeals to me - more bang for your buck so to speak.

Here is what I had:

-bench with supports that adjusted to a height that I could also use it for squats
-two barbells with plates - I think I had ~150 pounds in plates
-adjustable dumbbells that went from 10-50# ea
-exercise/Swiss ball
-pull up bar

The bench, barbells and plates were on old set my parents had, so I didn't buy those. I did buy the adjustable weights and would recommend something like that. You can do a lot with dumbbells and body weight. I bought mine on ebay I think.

If you are unsure of what you want to do, there is a book called the Home Workout Bible or something like that...should be cheap on Amazon. It will have a ton of exercises to do at home and will help you put together some sort of program to follow.

[punkinbutter]

I have a pair of adjustable dumbbells (www.walmart.com/ip/21695182?wmlspartner=wlpa&adid=22222222227000000000&wl0=&wl1=g&wl2=&wl3=21486607510&wl4=&wl5=pla&veh=sem). They are  pretty good for the price. I've had a plate slip out a couple of times. It makes me nervous, but it was probably user error.

My want list would include

-squat rack
-32 lbs barbell (My trainer calls it a bellebar but google didn't recognize that term. The standard is 45 lbs.)
-10 lbs bumper plates
-Variety of weights
-20 lb kettlebell

Depending on where you live, you could get a good deal on craigslist. I also have a suspension trainer. I didn't get the results I hoped for with it.

Good luck!

[breezy8407]

Apr 9, 2013 10:46:26 GMT -5 punkinbutter said:

I have a pair of adjustable dumbbells (www.walmart.com/ip/21695182?wmlspartner=wlpa&adid=22222222227000000000&wl0=&wl1=g&wl2=&wl3=21486607510&wl4=&wl5=pla&veh=sem). They are  pretty good for the price. I've had a plate slip out a couple of times. It makes me nervous, but it was probably user error.

My want list would include

-squat rack
-32 lbs barbell (My trainer calls it a bellebar but google didn't recognize that term. The standard is 45 lbs.)
-10 lbs bumper plates
-Variety of weights
-20 lb kettlebell

Depending on where you live, you could get a good deal on craigslist. I also have a suspension trainer. I didn't get the results I hoped for with it.

Good luck!

I think I've heard it called a women's olympic bar. I believe there is a bar that is shorter and a little less than 45lbs out there. I think it's 5' long instead of 6'. Maybe that will help you find it. 

[cinco]

I use workouts I have found in magazines and strength DVD's.

We have adjustable weights to 50 lbs, Kettlebells (15, 30, 45), Medicine balls (8 & 12lbs) bands, pull up bar, exercise ball, and a high step. If I were building a home gym, I'd start with dumbbells and go from there.

[katinthehat]

Have you looked at a TRX system?

[amesmarie]

I highly recommend kettlebells. Its minimal equipment but its a great workout. I use the workouts on livefitrevolution.com. she has 20+ weeks of workouts so it doesn't get old like some Dvds. At this point I don't watch the videos just use the list of reps and different exercises. Plus the site is completely free.

[jamalynn]

Google crossfit workouts as well as shape.com and self.com have a lot of at home workouts, especially if you are looking for beginner workouts.

[katietornado]

Apr 9, 2013 11:06:26 GMT -5 breezy8407 said:

Apr 9, 2013 10:46:26 GMT -5 punkinbutter said:

I have a pair of adjustable dumbbells (www.walmart.com/ip/21695182?wmlspartner=wlpa&adid=22222222227000000000&wl0=&wl1=g&wl2=&wl3=21486607510&wl4=&wl5=pla&veh=sem). They are  pretty good for the price. I've had a plate slip out a couple of times. It makes me nervous, but it was probably user error.

My want list would include

-squat rack
-32 lbs barbell (My trainer calls it a bellebar but google didn't recognize that term. The standard is 45 lbs.)
-10 lbs bumper plates
-Variety of weights
-20 lb kettlebell

Depending on where you live, you could get a good deal on craigslist. I also have a suspension trainer. I didn't get the results I hoped for with it.

Good luck!

I think I've heard it called a women's olympic bar. I believe there is a bar that is shorter and a little less than 45lbs out there. I think it's 5' long instead of 6'. Maybe that will help you find it. 

Bella Bar is the Rogue Fitness brand name for their women's Olympic bar: www.roguefitness.com/rogue-bella-bar.php

Women's bars are 15KG (~33 pounds) and generally have a 25mm shaft diameter.  Men's bars are 20KG (~44 pounds) and generally have a 28.5mm shaft diameter.  Women's bars are 6' long; men's bars are 7'.

OP, there are a lot of bodyweight exercises you can do.  Kettlebells are great, but you really need to know how to use them or you can hurt yourself.  Med balls are also great for tons of different movements (lunges with a shouldered med ball, Russian twists, wall ball, ball slams, etc).

[dakotadangerdog]

The bella bar is a women's 33lb/15kg bar made by rogue. Rogue fitness.com

[breezy8407]

katietornado Thanks for the info! I knew the women's bar was shorter and therefore lighter. 

Just out of curiosity, do you know if CF uses different bars for men and women in the competitions or 13.x thing going on? 

Looking around the Rogue site makes me want to have a home gym again

[katietornado]

Apr 10, 2013 7:50:20 GMT -5 breezy8407 said:

katietornado Thanks for the info! I knew the women's bar was shorter and therefore lighter. 

Just out of curiosity, do you know if CF uses different bars for men and women in the competitions or 13.x thing going on? 

Looking around the Rogue site makes me want to have a home gym again

In competitions, men use men's bars and women use women's bars.  And in CrossFit-sanctioned competitions (i.e. regionals and The Games), those are sponsored by Rogue, so the women use Bella Bars and the men use Rogue Bars.  As for the Open, people can use whatever they want (i.e. my H's aunt uses a men's bar, but I think it's just what's available to her).

My garage thing is absolutely one of my favorite things in the entire world.  If you ever get the garage gym itch, and you've got $1000+ to spend, shoot an e-mail over to Rogue...we can hook you up with a custom quote and maybe save you some money!

[breezy8407]

Apr 10, 2013 8:32:11 GMT -5 katietornado said:

Apr 10, 2013 7:50:20 GMT -5 breezy8407 said:

katietornado Thanks for the info! I knew the women's bar was shorter and therefore lighter. 

Just out of curiosity, do you know if CF uses different bars for men and women in the competitions or 13.x thing going on? 

Looking around the Rogue site makes me want to have a home gym again

In competitions, men use men's bars and women use women's bars.  And in CrossFit-sanctioned competitions (i.e. regionals and The Games), those are sponsored by Rogue, so the women use Bella Bars and the men use Rogue Bars.  As for the Open, people can use whatever they want (i.e. my H's aunt uses a men's bar, but I think it's just what's available to her).

My garage thing is absolutely one of my favorite things in the entire world.  If you ever get the garage gym itch, and you've got $1000+ to spend, shoot an e-mail over to Rogue...we can hook you up with a custom quote and maybe save you some money!

That's awesome thank you! Not in my current house, but in our next house I would like to set some things up in a garage. At the very least a power rack and some Oly stuff. 

[punkinbutter]

Thanks, that is great to know for when I get around to putting in my own home gym