I would like to start a basic exercise routine including strength training but it’s kinda overwhelming. I have been reading alot of sites and they mention things such as rotator cuff exercises and upright rows being bad. Are rotator cuff exercises really necessary? And are over head presses with dumbbells a safe alternative to upright rows? I find it so overwhelming because I am sure there are other things such as rotator cuff exercises I should be doing but exercising is not my favorite activity and I don’t want to spend an hour a day just to make sure I get every muscle in.
Also, I find it confusing knowing that I am going to have to change exercises to progress. All these articles I read make it sound simple, like just weight train 3 days a week, but really there is a lot to change and to be sure you are getting all your muscles without overloading certain group-ahh! Thanks in advance
Leah
I know it can seem overwhelming, but take a step back. any strength training is good, so dont worry so much about being perfect. As long as you hit the major muscle groups, you will be fine. You dont need rotator cuff, or anything like that, unless you are training specifically for something you need it strengthened for (like softball or swimming). If you are just training to get the health benefits and tone up, you just have to hit the major muscle groups: quads, hamstrings, calves, glutes, abs and back (core), shoulders, chest, biceps, triceps. That might seem like a lot, but you can work most of those together: squats work the quads, hamstrings, calves and glutes, pushups work the chest and triceps, etc. You can combine things even more to cut down on the time: walking lunges with a bicep curl to shoulder press, or you can even add cardio components to full body exercises, like burpees (squats thrusts). Im all for quick workouts, so I combine as much as possible to cut down o nthe time.
You are going to read a lot about what is “good” and what is “bad.” The truth is, if you do it with proper form, you arent going to hurt yourself. Upright rows are fine if you do them properly. I suggest reading up as much as you can on proper form for strength training, or possibly working out with a friend that knows what they are doing if you cant afford a trainer.
Dont over think it. walking lunges, push ups and crunches are sufficient to hit every body part. Since you are just starting out, take it slow. Later on you will learn how to progress by realizing something isnt challenging anymore and figuring out how to make it so. Or maybe you’ll see someone else doing something and think, “I want to try that.” You can add weights, or do different exercises completely to change up your routine. Just do whats fun and find new moves you want to try. It should be enjoyable, not a headache.