Get My 8 Week Beginner Friendly Gym Strength Training Program Here: michelleroots.com/8-week-strength-training-plans/. (3 day and 4 day split options + Dumbbell only options too!)
I just have to say thank you! I’ll admit, my husband is a kinesiology major certified trainer, and competitive weightlifter. 10 years later I’m finally understanding that I can’t just keep dieting to get weight off. Thank you so much for making things so easily understandable and I don’t have to keep asking my husband haha Looking forward to getting my strength on!
LOL that's awesome Jennifer! Sometimes it's easier hearing it from someone other than our significant others lol... I'm so glad you found this video helpful and YES no more dieting to keep weight off - build muscle and you will be forever grateful!!
I really appreciate your channel Michelle. It is helping me get my get on track to build lean muscle, in a way that is sustainable, consistent and hopefully without setbacks. Hello from Australia.
I have a video on my channel helping how to build your own strength training program OR check out my 8 week strength training plans at the link in the video description!
I just found ur channel today and OMG I feel like u are an answer to prayers. I recently started going to the gym. I have always struggled and been over weight. I had no clue where to start or what to do. My gym is very focused on weight training and a lot of ppl that go there r ripped power trainers. I felt so intimidated but I ordered ur 8 week program and I feel like I can actually do this!!!!
Hi Maggie! I'm so glad you found this video helpful and I LOVE that you are starting my 8 week program! You will love it and trust me walk in that gym do your thing and DO NOT BE INTIMIDATED! YOU GOT THIS!! Most times people are too worried about doing their own workouts that they are not worried about anyone else. I can't wait to hear how day 1 goes tomorrow! Let's gooooo!!!!
Yes please make a plan. I have to workout at home and would love to know what weights I need to do progressive overload. I've worked out for a while (everyday with weekends off) and want to increase my muscle to be leaner.
Hey Tom! I have an 8 week dumbbell only training plan available through my app if you want to check it out! michelleroots.com/8-week-strength-training-plans/
Yes, beginner strength training program pls. Or if it has been done, how do I access it. Thanks. LOVE your videos! Great info and very motivating. Just what I was looking for.
Can you please make a video talking about what the max weight is for certain exercises for natty women?? I’ve been working out for a year, but not sure if I’m getting to the max weight on some of the exercises. For example, on the barbell press, I’m at 75lbs (includes the bar). It feels so heavy every time and I’ve been stuck here for a while. But it’s always tough. I’m just wondering at what weight do most exercises max out. Thanks.
I am loving this video! It would be a dream to have a progressive overload workout at home for beginners. I feel like I don’t do a consistent workout, I switch it up. I need something simple to follow and then switch it up when it’s time. Thank you!
So glad you found the video helpful!! I have a few options to help you out! Have you check out my beginner friendly 8 week strength training program? I have a dumbbell only option that would be perfect for at home workouts. I also have a 4 week free workout calendar including all the bodyweight workouts on my channel here. Check them all out here and hope it's helpful! michelleroots.com/work-with-me/
Hey Juanita!!! Yes for sure - I have a video talking all about compound exercises! Check it out here: th-cam.com/video/pis0hSamfBc/w-d-xo.html and then I also have a form video to watch after that :) Hope this helps!
hello from a new subscriber in hong kong! have been binging on your vids, makes me wonder how these amazing educational tips get such a low view count, strange!
New subscriber! Love what I see so far! I've been working on progressive overload. I am enjoying the strength gains! Now, just need to shed the fluff, so I can see these muscles I've built!
Awesome thanks for the sub!!! Congrats on your journey so far!! Yes just keep challenging yourself, you will build more muscle and will start to see that fluff decrease over time!! Let’s gooooo!!!!
Thank you so much for the information! I really want to start gaining strength and muscle and so far I am learning so much on how to do so with not only this video but your other videos too!
Recent subscriber! Great video. Can weight machines at the gym be used for progression overload? It would be most convenient for me since space is an obstacle for me at home. Thanks!
Yes for sure!!! Weight machines make progress overload very easy a story just have to move up a plate and they are very safe to rest out a higher weight without the worry of injury :)
I am 61 years old and recently participated in Asian powerlifting tournament. I have slight bow legs , due to reason I am unable to lock the knees in SUMO STYLE and got disqualified. I am planning for convention DEADLIFT. Is it good for changing the style from sumo to convention at this age. Please guide
Hmmm this is a tough question without knowing more or seeing your form etc. My best advice is to seek out a coach local to you who might be able to help you with your form :)
Hello! Bread and rice are allowed just like any other food - in moderation :) It's hard to say exact amounts as this would differ based on your daily calorie and macro goals.
Michelle.... I'm assuming that "volume cycling" falls into progressive overload? I really like Mark Wildman's (TH-cam) theory of volume cycling for deconditioned or overweight people. He suggests using a set weight, increasing by 1 rep every day you do the exercise. (usually 3-5 sets).... and keep increasing until you hit 20 reps. Example: Bicep curl with 5lb dumbbells, 3 sets of 5 reps. Next day you workout... you would do 3 sets of 6 reps. You would continue until you reach 20 reps and then increase your weight and start back down at 3 sets of 5 reps. What is your opinion of this? I'm 70 lbs overweight with Fibromyalgia and Chronic Fatigue Syndrome... so "deconditioned".. lol! Thanks Michelle 💕 I am also following your recommendations to eat in calorie deficit, eat more protein, and track macros, as per your other videos. I currently walk 20 minutes 3 to 4 times a day at moderate speed (fitbit tells me it's at fat burning pace.)
Hello - I can't really comment on this technique as I have never used it - but it sounds like a form of progressive overload and as along as you are continuing to challenge yourself with the weights you are lifting you will gain muscle. The last rep of each set should be difficult - Great job for doing calorie deficit and hitting your protein and getting your steps - sounds like you are on the right track for sure!!
@@MichelleRoots Thanks again Michelle! My plan was to use the volume cycling to build up stamina, so that I could eventually have enough energy for the power of regular bodybuilding techniques. I used to bodybuild 30 years ago... and really miss it, but chronic illnesses threw me for a loop. I'm determined to get back to it in some form or another. I loved feeling powerful and empowered!🏋♀️💕
So are you only doing 1 set of 6/8/10/12 reps or should I be doing like 4 sets of 6 then when im used to it increase to 4 sets of 8 and so on? Because everyone mentions reps but never sets. I doubt anyone is only doing 1 set or 6 reps but I want to clarify before I start doing it wrong.
Hey McKenzie! Start with 3 sets and then gradually increase your weights once you can do 3 sets of 10-12 with a weight, increase weight go back to 3 sets of 6-8 until you can do 10-12 etc... Hope this helps!!
Hi! Dumb question, but wouldn’t a progressive weight mean eventuality you’d have to buy a 100lb dumbbell to lift since your biceps would keep getting stronger ? 😄
Lol well technically - but no lol there are definitely certain exercises (mainly isolation exercises) where you will reach your max weight, but that’s where you can increase reps, play around with tempo, different supersets etc…
I'm somwhere at the 2 minute mark where you talk about hitting a plateau for failing to progressively overload and I'm wondering, what if you've reached your fitness/body goals & don't mind a plateau...? Will failure to increase the load cause you to lose the gains you've made already? ☹
If you are happy with where you are at, just keep doing what you are doing and see what happens! If you don't get bored or are enjoying what you are doing this is what is most important!
@@MichelleRoots Okay, thank you. I just get super nervous with 'seeing what happens' in general. But there are many things outside our control I guess.
Hi! I have started going to the gym about two and a half weeks ago, and my main problem for me would be my form. I do not know exactly how to fix my form to insure that I am actually doing my excersizes correctly. If anyone has any ideas, I would love to know!
I would recommend maybe doing one session with a trainer to learn more about form to get the most out of your workouts, you could also look at my online coaching options as I help many clients with this.
Hi, is it effective working out every morning fasted? And is it ok if i eat rice after work out, like break fast, lunch and dinner? Tnx in advance.. new subs here..
Hi Purvi - it depends what type of workouts you are doing. I strength train in my socks or flat shoes at my studio, but if I am doing any type of cardio activity I wear comfortable cross training shoes (ie. nike free's)
Im bamboozled with progressive overload. I cant inceease every time i do push day or pull or legs. Sometimes I can only lift less.. What does this mean Can I simplofy this for myself by saying ill do the exercise at the same weight until it feels comfortable, then inceease a small but and again until I strat to feel comfortable. Also. Im chest pressing 10kg dbs, the next weight at my gym is 12.5 which IS too much for me.. How can I orogress? It feel like a jump that's far too big.. Would i be better off chest pressing a barbell?
Hey Annette! You Totally can - staying in a lower range and lifting heavier will help you build muscle and get stronger, but if you prefer 12 reps go for it! Still apply progressive overload in that rep range as well.
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Get My 8 Week Beginner Friendly Gym Strength Training Program Here: michelleroots.com/8-week-strength-training-plans/. (3 day and 4 day split options + Dumbbell only options too!)
Please make a video about creating your own program! That would be wonderful.
Yes please
Yes please
Yes please
I just have to say thank you! I’ll admit, my husband is a kinesiology major certified trainer, and competitive weightlifter.
10 years later I’m finally understanding that I can’t just keep dieting to get weight off. Thank you so much for making things so easily understandable and I don’t have to keep asking my husband haha
Looking forward to getting my strength on!
LOL that's awesome Jennifer! Sometimes it's easier hearing it from someone other than our significant others lol... I'm so glad you found this video helpful and YES no more dieting to keep weight off - build muscle and you will be forever grateful!!
I really appreciate your channel Michelle. It is helping me get my get on track to build lean muscle, in a way that is sustainable, consistent and hopefully without setbacks. Hello from Australia.
Yes a video on how to do a training program would be amazing !!
Yes, a workout plan is what I need please
I have a video on my channel helping how to build your own strength training program OR check out my 8 week strength training plans at the link in the video description!
Yes please make a beginner strength training program! Thank you for this video, it’s been very helpful
Great!!! Stay tuned it’s coming soon :) so glad this video was helpful!!
Yes please! Especially a program that can be done at home with minimal equipment.... like dumbbells and resistant bands. Thx Michelle.
Thanks Michelle! Yes. Please for a progressive over load program.
I have an beginner friendly 8 week strength training program available here: michelleroots.com/work-with-me/
You are such a gift, Michelle. Cannot thank you enough for your incredible information and INSPIRATION!! Very thankful for you. ❤
Thank you and so glad you are finding my videos helpful!!
I just found ur channel today and OMG I feel like u are an answer to prayers. I recently started going to the gym. I have always struggled and been over weight. I had no clue where to start or what to do. My gym is very focused on weight training and a lot of ppl that go there r ripped power trainers. I felt so intimidated but I ordered ur 8 week program and I feel like I can actually do this!!!!
Hi Maggie! I'm so glad you found this video helpful and I LOVE that you are starting my 8 week program! You will love it and trust me walk in that gym do your thing and DO NOT BE INTIMIDATED! YOU GOT THIS!! Most times people are too worried about doing their own workouts that they are not worried about anyone else. I can't wait to hear how day 1 goes tomorrow! Let's gooooo!!!!
Yes I like help developing my own weight training plan .
Hey Caroline - I created a video breaking it all down for you! Check it out here :th-cam.com/video/Vg5HIaeoaSs/w-d-xo.html
I would love for a progressive beginner workout routine. New subscriber love your videos.
Sure you can check out my beginner friendly 8 week programs here: michelleroots.com/8-week-strength-training-plans/
I have been doing les mills body pump classes getting stronger... But, ready to progress. Thank you for this explanation.
You are very welcome!! Keep me posted on your journey!
Yes please make a plan. I have to workout at home and would love to know what weights I need to do progressive overload. I've worked out for a while (everyday with weekends off) and want to increase my muscle to be leaner.
Hey Tom! I have an 8 week dumbbell only training plan available through my app if you want to check it out! michelleroots.com/8-week-strength-training-plans/
Yes, beginner strength training program pls. Or if it has been done, how do I access it. Thanks. LOVE your videos! Great info and very motivating. Just what I was looking for.
Awesome!! You can find out more about my 8 week strength training program here: michelleroots.com/8-week-strength-training-plans/
Thanks for the motivation and the inspiration.
Best explained progressive overload video. Thank you, thank you, thank you🙂
Can you please make a video talking about what the max weight is for certain exercises for natty women?? I’ve been working out for a year, but not sure if I’m getting to the max weight on some of the exercises. For example, on the barbell press, I’m at 75lbs (includes the bar). It feels so heavy every time and I’ve been stuck here for a while. But it’s always tough. I’m just wondering at what weight do most exercises max out. Thanks.
Very good information ❤❤ thank you so much.
Glad it was helpful!
I am loving this video! It would be a dream to have a progressive overload workout at home for beginners. I feel like I don’t do a consistent workout, I switch it up. I need something simple to follow and then switch it up when it’s time. Thank you!
So glad you found the video helpful!! I have a few options to help you out! Have you check out my beginner friendly 8 week strength training program? I have a dumbbell only option that would be perfect for at home workouts. I also have a 4 week free workout calendar including all the bodyweight workouts on my channel here. Check them all out here and hope it's helpful! michelleroots.com/work-with-me/
I’m a beginner some what Covid has made me start over once again that be great to learn more compound exercises with progressive thanks
Hey Juanita!!! Yes for sure - I have a video talking all about compound exercises! Check it out here: th-cam.com/video/pis0hSamfBc/w-d-xo.html and then I also have a form video to watch after that :) Hope this helps!
hello from a new subscriber in hong kong! have been binging on your vids, makes me wonder how these amazing educational tips get such a low view count, strange!
Glad you like them! Thanks for the sub and happy you are finding value in my videos!
Yes it would be nice to post a beginners training plan
New subscriber! Love what I see so far! I've been working on progressive overload. I am enjoying the strength gains! Now, just need to shed the fluff, so I can see these muscles I've built!
Awesome thanks for the sub!!! Congrats on your journey so far!! Yes just keep challenging yourself, you will build more muscle and will start to see that fluff decrease over time!! Let’s gooooo!!!!
Thank you so much for the information! I really want to start gaining strength and muscle and so far I am learning so much on how to do so with not only this video but your other videos too!
You are very welcome Rachel! I'm so glad the video (and my other videos) are helpful! That's my goal with this channel!!
Another awesome video!!!
Thanks a lot!
Tbh I now click the LIKE icon before watching your videos 🙂
Thx!!!
Recent subscriber! Great video. Can weight machines at the gym be used for progression overload? It would be most convenient for me since space is an obstacle for me at home. Thanks!
Yes for sure!!! Weight machines make progress overload very easy a story just have to move up a plate and they are very safe to rest out a higher weight without the worry of injury :)
Hi I am new and am loving your videos! I would love to see a video that would describe how to make a weights workout schedule. Thanks again!
Thank you!! I'm happy the videos are helpful! Stay tuned for a video just like that coming in the next few weeks!
Please do a video on making a workout plan. I can't afford a trainer.
Hey McKenzie! I did! Check out this video on how to build your training program for the gym :) th-cam.com/video/Vg5HIaeoaSs/w-d-xo.html
Please make a beginner at home plan
Great idea!!! Maybe try watching my how to do body recomp at home video! th-cam.com/video/RAciucfxm2U/w-d-xo.html
When you say 6-8 reps and you are not dying do you increase the weight in the next set or the next time you do the exercise.
I am 61 years old and recently participated in Asian powerlifting tournament. I have slight bow legs , due to reason I am unable to lock the knees in SUMO STYLE and got disqualified. I am planning for convention DEADLIFT. Is it good for changing the style from sumo to convention at this age. Please guide
Hmmm this is a tough question without knowing more or seeing your form etc. My best advice is to seek out a coach local to you who might be able to help you with your form :)
Hi Michelle lplease let me know how much bread or rice i can have in my diet. Thanks for sharing.
Hello! Bread and rice are allowed just like any other food - in moderation :) It's hard to say exact amounts as this would differ based on your daily calorie and macro goals.
Michelle.... I'm assuming that "volume cycling" falls into progressive overload? I really like Mark Wildman's (TH-cam) theory of volume cycling for deconditioned or overweight people. He suggests using a set weight, increasing by 1 rep every day you do the exercise. (usually 3-5 sets).... and keep increasing until you hit 20 reps. Example: Bicep curl with 5lb dumbbells, 3 sets of 5 reps. Next day you workout... you would do 3 sets of 6 reps. You would continue until you reach 20 reps and then increase your weight and start back down at 3 sets of 5 reps. What is your opinion of this? I'm 70 lbs overweight with Fibromyalgia and Chronic Fatigue Syndrome... so "deconditioned".. lol! Thanks Michelle 💕
I am also following your recommendations to eat in calorie deficit, eat more protein, and track macros, as per your other videos. I currently walk 20 minutes 3 to 4 times a day at moderate speed (fitbit tells me it's at fat burning pace.)
Hello - I can't really comment on this technique as I have never used it - but it sounds like a form of progressive overload and as along as you are continuing to challenge yourself with the weights you are lifting you will gain muscle. The last rep of each set should be difficult - Great job for doing calorie deficit and hitting your protein and getting your steps - sounds like you are on the right track for sure!!
@@MichelleRoots Thanks again Michelle! My plan was to use the volume cycling to build up stamina, so that I could eventually have enough energy for the power of regular bodybuilding techniques. I used to bodybuild 30 years ago... and really miss it, but chronic illnesses threw me for a loop. I'm determined to get back to it in some form or another. I loved feeling powerful and empowered!🏋♀️💕
So are you only doing 1 set of 6/8/10/12 reps or should I be doing like 4 sets of 6 then when im used to it increase to 4 sets of 8 and so on? Because everyone mentions reps but never sets. I doubt anyone is only doing 1 set or 6 reps but I want to clarify before I start doing it wrong.
Hey McKenzie! Start with 3 sets and then gradually increase your weights once you can do 3 sets of 10-12 with a weight, increase weight go back to 3 sets of 6-8 until you can do 10-12 etc... Hope this helps!!
Hi! Dumb question, but wouldn’t a progressive weight mean eventuality you’d have to buy a 100lb dumbbell to lift since your biceps would keep getting stronger ? 😄
Lol well technically - but no lol there are definitely certain exercises (mainly isolation exercises) where you will reach your max weight, but that’s where you can increase reps, play around with tempo, different supersets etc…
@@MichelleRoots Gotcha!! Thank you🙏
I'm somwhere at the 2 minute mark where you talk about hitting a plateau for failing to progressively overload and I'm wondering, what if you've reached your fitness/body goals & don't mind a plateau...? Will failure to increase the load cause you to lose the gains you've made already? ☹
If you are happy with where you are at, just keep doing what you are doing and see what happens! If you don't get bored or are enjoying what you are doing this is what is most important!
@@MichelleRoots Okay, thank you. I just get super nervous with 'seeing what happens' in general. But there are many things outside our control I guess.
Ive had two C Sections. Tryingto get rid of belly fat
I have lot's of videos on my channel that can help you with that :)
Hi! I have started going to the gym about two and a half weeks ago, and my main problem for me would be my form. I do not know exactly how to fix my form to insure that I am actually doing my excersizes correctly. If anyone has any ideas, I would love to know!
I would recommend maybe doing one session with a trainer to learn more about form to get the most out of your workouts, you could also look at my online coaching options as I help many clients with this.
@@MichelleRoots okay will do! Thank you!
Can you show us how to create a program
Yes I have a video talking all about how to build a gym training program :) check it out here th-cam.com/video/Vg5HIaeoaSs/w-d-xo.html
Hi, is it effective working out every morning fasted? And is it ok if i eat rice after work out, like break fast, lunch and dinner? Tnx in advance.. new subs here..
Hey!! Answered this in the comment you left in my other video :)
Why type of shoes do you wear while strength training? I’ve been working out at home so I do it barefoot. Does it matter?
Hi Purvi - it depends what type of workouts you are doing. I strength train in my socks or flat shoes at my studio, but if I am doing any type of cardio activity I wear comfortable cross training shoes (ie. nike free's)
⭐️⭐️⭐️⭐️⭐️⭐️
👍👍
Im bamboozled with progressive overload. I cant inceease every time i do push day or pull or legs. Sometimes I can only lift less.. What does this mean
Can I simplofy this for myself by saying ill do the exercise at the same weight until it feels comfortable, then inceease a small but and again until I strat to feel comfortable.
Also. Im chest pressing 10kg dbs, the next weight at my gym is 12.5 which IS too much for me.. How can I orogress? It feel like a jump that's far too big.. Would i be better off chest pressing a barbell?
What about machines? I go to the gym and mostly use machines. Same concept?
Yes for sure!
How about intermediate weightlifter? I was off for a while now heading back to gym
You should still use progressive overload too
Do you ever train seniors?
Yes I do at my fitness studio
I'm a little confused why you can't do 12 reps instead of 6-8
Hey Annette! You Totally can - staying in a lower range and lifting heavier will help you build muscle and get stronger, but if you prefer 12 reps go for it! Still apply progressive overload in that rep range as well.
Thanks Michelle! I get it.