In need of a strength training starting point...

What sort of strength training should i be doing and for how long?

I usually try to do some squats and dead lifts, but have only been doing 3 sets of 10 in between my cardio. What other types of strength training can-should i be doing and for how long?

I am starting to loose weight again after being on a plateau for 3+ months and i want to give it a good push as well as tone and keep the muscle I have.

I do a lot of Cardio, jogging and stationary bike, and play on Wii Fit (yoga, hula hooping, aerobic steps, and Wii Sports Boxing), but would like to get more involved in weight training. I have adjustable dumbbells (but not a long bar yet).

 

Looking for someone who can give me better insight on Strength Training Please.

 

First off, you should have a designated time that you weight train, say monday, wednesday, friday and cardio tuesday, thursday, saturday, for example.

Well, here's a lift of exercises I compiled some time ago that may be useful

Just a list of some dumbell idea that I think are good

• Dumbell Bench
  • Lie on bench, with weight to your chest. Press up, and control the weight on the way down. (Incline bench is also good)
• One-Arm Dumbell Bench
  • Same as Dumbell Bench, but using just one arm at a time, do one set with your right arm, then switch to your left, etc.  (Incline bench is also good)
• Dumbell Flys
  • Grab the wieghts and lie on the bench with the weights to your chest (same as bench position)
  • Stick your arms straight out to your sides, with palms up
  • Keeping your arms straight, bring your palms together in front of your chest.
  • Go back to your starting position, and repeat
• Military Press
  • Can be done seated or standing
  • Bring the weight up to your chest
  • Press weight up, so weight is directly overhead
  • Return to starting position, repeat
• Dumbell Row
  • Place your left knee and left hand on the bench so that your torso is parallel to the bench and your left thigh and arm are perpendicular to it (the left side of your body is positioned like you are crawling on the bench)
  • Your right foot should be positioned on the ground under you.
  • Grab the weight with your right hand, and pull to your chest
  • Return to starting position and repeat. Switch sides after completing a set
• Skull Crushers
  •  Lie flat on your back with your arms extended in front of your chest and palms inward (same as final position of Flys)
  • Keeping your elbows pointing up, bring the weight down to your head (hence the name, though you don't actually have to touch your head with the weight)
  • Using your triceps, push your arms into a fully extended position
  • Your upper arms should be vertical the entire lift and not move much
• Curls
• Lat Raises
  • Standing, hold the weights at your side
  • Bring your arms up, so they end up pointing straight out to your sides
• Front Raises
  • Same as lat raises, only bring the weight in front of you instead of to your side.
• Lunges
• Squat/Deadlift
  • Pretty much the same when using dumbells
  • With weight to your sides, bend your knees and hips into a squat position
  • Make sure your back stays flat throughout the lift
  • Hold the weight overhead for an additional chalenge
• RDL
  • Set the weight in front of you
  • Grab the weight by bending your hips, and keeping only a slight bend in the knees
  • Stand straight up, and repeat
  • Try to not arch your back, keep it flat. Try looking up or squeeze your shoulders together during this lift.
  • You should feel it in your hamstrings and glutes more than your back
• Rotations
• • Sit down and hold the weight in both hands
  • Lift your legs off the ground, so that only your butt is touching the ground
  • Twist your body so that the weight touches the ground behind your hip
  • As soon as it touches, twist and touch the weight to the other side
  • Repeat for desired number of reps
  • This is a quick exercise

Think of working movements instead of muscle groups.  Your body is designed to move in ways that incorporate multiple muscle groups working together, so if you lift like that you'll get better results with less risk of injury.  There are 4 main movements your upper body is designed to do, I'd pick one exercise from each (and change the exercises every now and then) and do 3 sets of 8-12 reps for each.

1) horizontal push - bench press, incline bench press, decline bench press, etc.

2) vertical push - military press, dips, arnold press

3) horizontal pull - bent over rows, seated cabel rows

4) vertical pull - lat pulldowns, lat pullovers, pullups, chinups

For your lower body there are two main movements, quad dominant movements and hip dominant movements, pick one of each and forget the isolation exercises (leg extensions, leg curls, abductors) with the possible exception of calf raises

1) quad dominant - Squats, front squats, overhead squats, hack squats

2) hip dominant - deadlifts, sumo deadlifts, romanian deadlifts, good mornings

You can add lunges or step ups also if you like (there is a term for this type of exercise, but I can't remember it, could be unilateral movements, I don't know)

I think the list that smartjock gave was good, but here's another post that I like to quote (might be because it lines up with what I do).  Also, the book that everyone keeps recommending to learn about strength training is New Rules of Lifting for Women. I started reading the edition meant for guys (I got it for my boyfriend, then stole it), and so far like it, but I'm going to wait til I get the female's version before I start on the full plans.

edit - ok, i post sully's list, and then he posts right before i do with the same list.  damn him...

Thank you all... this is great.

I like that you gave me multiples so I can change it up. I read that your body gets use to regular exercise and your routine becomes less effective at 4-6 (?)weeks.

I will try to get my hand on a copy of that book amethystgirl.