Here’s my new strength training plan

More than two years ago, I was out of shape and overweight and I joined Planet Fitness. I did the timid elliptical thing for about 4 months before I signed up for a (free!) session with a trainer to create a custom strength training plan.

That was in September of 2009. I think my fitness goals have changed a little bit since then.:)

So it felt a little silly to be like, “Hey! Here’s the strength training program you wrote for me two years ago!” But I’m glad I finally sucked it up and talked to her, because I felt like I was bopping along and didn’t really know what I was doing.

We started talking about my overall goals — I want to increase my strength, and keep/maintain fat loss. I want to be in great shape for my first triathlon next year.

Amber, the trainer: “So how much time do you want to put into this?”
Me: “How about 30 minutes a day twice a week?”
She looks quizzically at me.
Me: “OK, it’s the off season. Three times a week for 30-45 minutes?”
Amber: “That’s better.”

At least she was honest with me.

I told her I was ready to graduate from machines and I finished my first marathon in October. “And you waited TWO YEARS to come back to me?!” She said.

We designed a plan for alternating upper and lower body. Here it goes:

Upper body, 3 sets of 12 reps

  • Dumbell chest press (15 lb each hand)
  • Around the worlds (8lb)
  • Triceps (skull crushers — 10 lbs)
  • Cable triceps under the bar 2 hands (50 lbs)
  • Cable triceps over the bad 2 hands (60 lbs)

Lower body, 3 sets of 12 reps

  • Barbell squats (20 lbs)
  • Lunges (both sides)
  • Calf raises – three ways – center, toes pointed in, and toes pointed out
  • Standard leg press (50 lb)
We did 2 sets of each so I could see how to do it all and I’m all weak and shaky. I can just imagine what this is going to feel like tomorrow. But I feel good — like I’ve graduated to big girl exercises.
My plan is to stick with this, maybe not always days a week, but twice a week, and then run three days a week, and then swim one day a week, at least until the end of December. There’s no core workout in there and I’ll revisit that then.

Nom nom nom

Pattie Reaves

About Pattie Reaves

I'm a new mom and renegade fitness blogger at After the Couch. I live in Brewer with my husband, Tony, our daughter Felicity, and our two pugs, Georgia and Scoop.