I really want to know if anybody has a beginner workout plan for a gym. I like to swim, do cardio, and lift weights. I just don't know how often, what types of weights to do, etc. I would love to hire a trainer, but at this time the budget doesn't allow!!

I read magazines and books like Self and Women's Health, etc, and I think I'm on an information overload. I just need something simple and something that works.

Does anyone have any suggestions. What do you do? I need to establish a routine.

Thanks for your help!!!

what about something like curves? i am not speaking from experience, but friends of mine have really enjoyed it as a beginners activity. Alternatively, do you attend a gym where there might be a 30 minute circuit of strength activities that are easy to follow?

I do not currently have a strength training program either. I do cardio 5 times a week ( 4 days 30 minutes, 5th day a bonus fun workout like a long hike)

I also constantly walk up stairs. I have walked up at least 2 flights of stairs everyday for nearly 2 years. My lower body is a lot stronger and I saw dramatic physical results after a few months.

Im thinking about adding a few core strength training exercises and will probably seek professional help for just a few sessions to get the hang of it.

Good luck. Let me know what you decide on.

Do you already have a membership? If not, find a gym that has complimentary training sessions for 1 or more times. If you've never done any strength training before, it's really important to have someone show you how to do it so you don't hurt yourself. Form is so important to get the results you want.

If you already belong to a gym and they don't have trainers, ask around and see if you can get someone for just one or two sessions, maybe one upper body day and one lower body day. Maybe you could use your tax refund? Or save a few dollars each week until you have enough? I just think it really is worth having someone show you in person how to do the exercises. I was blessed to have a trainer for a couple of years. It's been 7 years since he's worked me out, and I can still hear his instructions in my head!

Hi Sara

The important things to think about are: cardio and strength. You have to do both. Cardio alone may build your heart but you need to build strength/muscle to change your metabolism. Cardio won't do that. And when you build muscle, cardio gets easier so you have to keep changing and running further, faster, etc.

Cardio is bike riding, aerobics, treadmill, etc. Strength or building muscle can be done with weights or your own body and very little or no weights at all. Building muscle can be broken down as well but that's getting into massive body building techniques and reps and weights. You want strength most likely to just build some muscle and change your metabolism.

Well they normally say if your over 40, you probably should work out no more than once or twice a week with weights in one particular area because our bodies need more time to recover. Younger ones can do it every other day or so. If you wait too long to workout with weights again (usually over a week), you can lose the benefit.

If you get injured or feel pain for days after working out, your doing something wrong. It's your body saying 'stop'. That's why I recommend a DVD if you can't afford a trainer. You will learn a lot if you get a good one. I just purchased Jillian's (from Biggest Loser) Body Shred. It's rough but she has the most excellent core body routine and smashed it into only 20 minutes. She explains each movement better than most I've seen over the last 20 years. I'd look into some of the other DVDs if this one sounds too rough but as Jillian says, 'she's had 400 lb people doing jumping jacks to let's do it'.

Some DVDs have cardio only while others are only toning or muscle strength and some (like Body Shred) are both. I decided to do stick to Jillian's Body Shred every other day and then run on the treadmill on off days. I also always give myself a day or two per week off, without workouts so my body can heal and catch up. It seems to help my weight loss rather than hurt it. If you can afford a treadmill, that's great or get yourself outside and just do it. Some communities have park districts with running tracks and it's usually very inexpensive.

There are so many options but start looking on the internet for sites that explain all this and if you want to get started now, find a DVD and go. Check them out at amazon.com for ratings and user comments. You can save yourself some there. Also, some libraries actually let you check out workouts. Ours does and I often try one out first and then purchase it if it's a good one.

Good luck!
candue