X-post. Strength Training?

  My PT says I need to "work [my] muscles to exhaustion every other day" with high weights doing 2 sets of 10-12 reps to keep my muscles strong. I have been taking circuit training classes at school but I've got 2 months before the next term so I'm gym hunting in the meantime. What kind of strength exercises do you all do post op?

I do a variety of strength training exercises. I work with a trainer twice/week, which I love, because she is always mixing things up, and the routine is never the same. I do a LOT of squats, lunges, leg presses, walking lunges, planks, push-ups, machine and free weights ,cables, chest presses, chest rows,  circuit training using free weights and pylometrics. I don't use a lot of machines, since the trainer likes using compound type exercises that include core work.
 
Recently, I've started taking a TRX class 1-2 times/week, in addition, to working with a trainer. All the different types of exercises work the muscles in different areas and ways. It is good idea to mix things up and don't do the same type of exercises in every workout. The body is great at adapting to routine and by mixing things up, your body has to work harder, whi*****reases the calorie burn.

Many gyms have body sculpting type classes, where they use free weights, barbells, balls, steps, and other assorted equipment. The classes also incorporate cardio work and or intervals, whi*****reases the caloric burn.

Strength training is great for toning and building muscle, which will help to keep your metabolism revved up. It is also great for staving off osteoporosis. There isn't one negative thing about it.

Good luck and have fun!!!

Gail

I also am seeing a personal trainer 2x a week. They are expensive, but as my frugal daughter says...well worth their weight in whatever you pay them. IF you get a good one. Make sure they are paying attention to you and not the rest of the world. You will be paying big bucks, may sure you are their focus. I am pushed to my limits with her and she knows exactly how far to push me. Good luck! Mixing up and doing cardio and weights is the best way, and you will feel stronger for it!
Linda B

I would focus on compound lifts: pull ups and chin ups (assisted of course), dips (also probably assisted to start), push ups and/or bench press, squats, lunges, dead lifts (if you can, rack pulls if not which is what I do), rows (seated or bent over), over head shoulder presses, and planks for your core.

Those lifts work several mucles at the same time and are the primary core lifts in most routines. But there are a ton of lifts and others you can incorporate - I just wouldn't waste my time doing nothing but isolation exercises (bicep curls, tricep kickbacks, etc).

Some others that I like/do: face pulls, skull crushers, lateral raises, rear delt raises, tricep rope pulldown, bench dips, wide grip front barbell lifts, weighted decline crunches, arnold press, high and wide leg press, leg extension, lying leg curl, seated leg curl, leg raises (for ab/core), close grip bench press, bicep curls (supinated), military press...and so many more.

You can look up each lift on youtube to learn proper form. I think beginners do well in the 8-12 rep range, but when I can do 3-4 sets of 12, I increase weight to where I can do at least 6 reps and build up from there.

One routine that I really like for beginners is called Baby Got Back on the wannabebig.com site. It's focus is on back, but IMO it's a very well-rounded routine that hits each muscle group twice a week and is relatively low volume (which you will want as a beginner).

Hi Mandy,

What do you think of TRX? I've grown to really like it.

Gail

Super awesome response! Thank you.