I've been doing strength training (the program is called Stronglifts 5x5[1]) with freeweights for about 9 months now. I just turned 44, and I've never felt better, and I'm stronger now than I have ever been. The program I use describes 3 simple exercises to do 3 times a week, and each workout takes me 30-45 minutes. Very little equipment is needed. It's hard to find good information about this on the net that covers both what exercises to do, how to do them, and how to eat. This program covers all of that, taking you from lifting an empty bar right on up. It's totally free, with an option to pay if you want personal consultation.
I used to have knee pain, and I don't anymore. I used to get a sore back from coding all the time, and I don't any more. I seriously recommend trying strength training.
The book "Starting Strength" by Mark Rippetoe (book and author pretty much universally lauded by the strength training community) is also a great starting point.
Beginners can often become overwhelmed by all the differing viewpoints and training methods presented to them when researching strength training but (besides avoiding injury by maintaining proper form and generally listening to your body to allow sufficient recovery time) the most important thing by far in anyone's fitness lifestyle is simply consistency in actually working out.
> Beginners can often become overwhelmed by all the differing viewpoints
Yeah, I'm in this position. I've been using the machines at my gym (more for variety than any other reason) and when I started looking into strength training, I was swamped with competing methods, many of which instantly sent up red flags in my brain reading "SCAM".
It's difficult for someone from outside the fitness world (me) to judge whether a method is legitimate or if it's simply the fitness equivalent of a get rich quick scheme.
The basic approach to getting strong hasn't changed over the past several hundred years, despite Nautilus' and personal trainers' best attempts.
Lift heavy shit over your head. Put it down. Repeat.
To this end, barbell training is pretty much the gold standard in gaining strength. Machines are suboptimal in that they stress muscles in isolation from one-another, and remove the need for compound, coordinated muscle contractions that occur in literally every situation where you would want actual strength. Proper barbell training with compound lifts (squats, deadlifts, overhead press) trains whole groups of muscles at once, including the crucially-important stabilizers which are often neglected in machine-based training.
Starting Strength and Stronglifts are two extremely similar barbell training programs with a very large number of success stories. I've been doing the Stronglifts routine for three months, and am transitioning into Starting Strength as I make my way through the extremely thorough book (which goes into extremely helpful detail about performing the lifts with correct technique). In three months, my squat is now 195lb, deadlifts are 235lb, overhead press at 90lb, bench at 125lb, and barbell rows (which I'm phasing out in favor of power cleans) at 125lb. And I continue to add weight almost every single time I go out.
The numbers aren't super impressive by themselves, but for only three months from having starting at the weight of the empty bar (45lb), I'm seriously thrilled.
He taught Rippetoe much of what he knows back in the day.
I think Starr articles are way more readable and useful than most of Rippetoe's stuff to be honest.
Like software development, fitness has many methods and plenty of adherents that will swear by each one. Unlike software, however, human physiology doesn't change very quickly. Generally, simpler is better.
In general, you should mix cardio work with lifting heavy things. The ratio will depend on your goals, as will the kinds of lifting you do. All things being equal, exercises that involve more muscle groups and larger ranges of motion will burn more calories than isolation lifting (which is what most machines are set up to do). If you have weak joints or other physical constraints, machines can be a good place to start, as they will provide you some degree of support and help with your form.
Part of the reason you hear about so many methods is that so many of them work. Most are greatly oversold, and in the long run you'll find out what works best for you and ignore the cookbook-style exercise plans, but anything that motivates you to create a fitness plan and stick to it in a disciplined fashion is a good place to start. In fitness, consistency creates more progress than efficiency, and premature optimization is still the root of all evils.
> If you have weak joints or other physical constraints, machines can be a good place to start, as they will provide you some degree of support and help with your form.
This is one of the main reasons I've stuck with the machines. I have a rotator cuff issue in my left arm that makes that arm very unstable. Lifting heavy things with that arm without any support makes me very nervous, even after doing PT exercises for 4 months.
I would just like to add that although machines have their place and are great at helping beginners learn certain movements and build up strength, I would advise against using them longterm.
The reason for this is because many machines have a set path and range of motion. Because not everyone's body is made the same, this can cause problems down the line since the movements are not natural. You are also recruiting less of the smaller muscles in your body that help with stability and balance, while only developing the larger/dominant muscles. I believe that to truly be strong you must train all your muscles to work effectively as one system.
Ironically, some of these types of issues can be exacerbated by machines. They often limit you to a fixed range of motion which doesn't line up with your anatomically natural range of motion.
Obviously limitations from injuries are extremely specific to the individual, so your issues may legitimately cause some barbell lifts (particularly bench presses) to be a bad idea. But I do also personally know of a lot of anecdotal evidence that points to freeweight exercise reducing the impact of people's injuries: e.g., knee pain from squats in a smith machine disappearing when performed in a power rack.
Understandable. Without knowing the details of your issue, all I can say is that even light lifting with free weights will help develop your secondary/stabilizer muscles. You may or may not be able to make it a mainstay of your exercise program, but light to medium free weight exercise will improve your joint condition over time as well. If you do anything that feels iffy, just be sure to get a spotter. Pretty much anything you do in a gym will make you stronger, except getting injured.
I second this -- if lifting heavy things makes you nervous, try lifting lighter things. There's a lot of small stabilizer muscles in your body that will be really weak if left unused, and lifting any free weight will help build them up.
I've been a meathead (and nerd) for over a decade, when people ask me for advice on where to start, I recommend group exercise. If your gym has classes called Body-sculpt/Body-pump/Body-something, try them. It'll be a good mix of strength and cardio... you can build and branch out from there.
I've noticed men avoid these classes because tend to be a majority female attendance (at least at my gym). I do feel like the classes are also geared towards women, but that could just be me or my gym (they call is body-design). I'm not intimidated by that, but I feel like many guys are.
I do these with my girlfriend usually, which helped get into it initially, but I'm often the only guy. Doesn't matter, it's a killer workout. Even though I lift, I still do classes like this each week for general fitness.
"Starting Strength" is a great book. You learn a lot about technique, how to properly execute each lift, and common mistakes to watch out for. 5/3/1 from Jim Wendler (http://www.flexcart.com/members/elitefts/default.asp?pid=297...) is also great. I made my best gains on 5/3/1.
Looking for recommendations to add to my home gym, which currently only consists of an elliptical, mat, pull up bar, push up grips, a couple of exercise balls, 3 and 5lb barbells.
What is safe to have at home? I want to avoid a resistance machine or similar, mostly because they look ghastly, and secondly seeing so many on CL leads to believe they are more hype than health.
Get what is called a "squat cage" (you can build one yourself if you don't like the options to purchase.) along with an Olympic bar (it is a bar weighted to 45 lbs. along with Olympic weights.
You can do squats safely without a spotter by using a squat cage. Also, when you place a bench inside of the cage, you can use catch bars to safely bench press without a spotter (the safety bars will catch the bar at chest level when you can't lift it due to exhaustion)
Along with pull ups, bench press, squat, and deadlift are the best exercises for strength. An olympic bar will let you do both deadlift and squat with just a rack.
Just to add that 'safely' in this context means that if you fail at a rep, the cage will catch the bar. Obviously it can't do anything to point out bad form as a spotter, or even a mirror, could.
I use the squat cage at the gym I go to and I wish they had more mirrors. A pair of angled ones so I can see a side-on view would be really helpful.
Don't use mirrors too much. In fact, you should do most of your exercises facing away from any mirrors.
A mirror only shows the front of you. If you stop looking into a mirror, you'll find that your ability to "feel" your form through proprioception becomes significantly stronger. And it will tell you things that you simply cannot view in a mirror. Try doing an entire session without using mirrors; if you find it difficult or impossible to maintain proper form, that should be an extremely compelling sign that the mirror has become a crutch, and not a very good one.
There's also the unfortunate fact that, by looking into a mirror, you're guaranteeing that your head is tilted farther back than it ought to be for exercises like squats. You never want to have your neck extended while carrying a significant load. It should be in a neutral position — for a squat position, this will equate to looking at the floor roughly five or six feet in front of you.
The gym I go to has a mirror running at a diagonal such that I can look front-right of me to see a view of myself half from the side. Not quite optimal for watching my form, but easier to look at without turning my head.
You can get a weight set, bench and power rack. If you can't fit a rack, a lot can be done with a weight set, but certain moves aren't perfectly safe.
With just a weight set you can learn to power clean, do front squats with decent weight, zercher squats http://www.youtube.com/watch?v=tq1maZuQTgI jefferson squats/deadlifts. Can also do floor press or put some planks and books under yourself to get full range of motion.
Kettlebells are compact, safe-ish, and pretty fun. I regularly work out with barbells now at the gym (roughly following Starting Strength), but before I started that, I spent a lot of time swinging a 35 lb kettlebell at home, which firmed up my back and shoulder muscles a lot. I recently added 20 lb and 60 lb kettlebells to the set, as 35 lb isn't a challenge to swing, but I can't yet consistently control it with one arm above my head.
+1 for kettlebells. They are particularly great since they are really economical (mostly since you do not need many). I've been using a 35lb one for my morning workouts. The coverage you can get with a kettlebell in a short amount of time just can't be beat.
Actually, the stronglifts 5x5 workout is pretty much the same as Mark Rippetoe's program in Starting Strength (squat, deadlift, press one day, squat, bench, clean, back extension the next)
I'm about halfway through the book and I would highly recommend it.
Who? In both powerlifting and strongman circles he is regarded pretty highly actually. I'm competed in both NAS (north american strongman) and IPF (international powerlifting federation) and the talk of people who actually compete is how much Ripp has done to bring real knowledge to the masses.
I've seen a few critiques of SS. One particular one was on how he recommends doing cleans, but in general I've found it to be well accepted. I do a variation of SS right now and I enjoy it.
I'm not sure why you're being voted down. I've also seen some criticism, especially with respect to older (+40) people causing serious injury to their vertebra with the loads from correctly performed lifting. Lifting weights is not for every body, no matter how well you follow directions.
Have you got links to those? I'd be interested to see them since I'm in that group. For me personally weight lifting seems to have prevented a lot of injuries that I used to get.
This. I had a very similar experience, although I did Starting Strength followed by 5/3/1. Squats and deadlifts have done wonders for my low back and knee pain. Over two years of lifting, I have gained about 30 pounds, but my waist size has not changed, suggesting that the weight gain is nearly all muscle.
There's no shortcut, all it takes is lots of barbell training and protein intake over time.
I've been on Starting Strength for 3 months, and although I initially gained some fat (due to not getting a lean enough source of protein) I've gained a lot of muscle. I feel much healthier, and like you my knee pain has dissappeared. Squats and deadlifts are awesome, and the overhead press is a highly underrated exercise. (I'm a big distance runner, and I think too much distance running over time atrophied all of my muscles, including my lower body muscles. The reduced strength at the expense of increased endurance made me more susceptible to knee injuries)
Edit: In response to those who claim squats are bad on the knees, let me clarify what a proper squat is: Depth. Believe it or not, if you only go to "shallow" depths in your squats, you put more stress on your knees than going "deep"(to a point where you're femur is slightly below parallel with the ground). This is simply physics at work. Stopping the squat at any point that is less than parallel is stressing the knees, rather than the much stronger hip flexors, which bear load in a deep squat.
Yeah, I used to only jog (2-6 miles at a time) for exercise, but I had lots of knee problems. Then I picked up Brazilian Jiu-Jitsu and that also kept me in good shape but gave me different knee problems, until I started lifting. Lifting is clearly good for the knees and back. The myths that squats will hurt your knees and deadlifts will hurt your back need to be dispelled.
Now just hold on a second there. As long as we're throwing out anecdotes, let me say that I've been lifting for a few years now and squats completely devastate my knees. I've tried over and over again and no matter what, my knees get a stabbing, debilitating pain when I squat, even at lighter weights. Physical therapy doesn't help. X-rays show no problems. Obsessing about correct posture doesn't help. Squats are just plain bad for my knees.
If it doesn't hurt when you do body weight squats with zero weight, then you can make it not hurt when you do heavier weights. The trick is to start with body weight squats, or an empty bar, and build slowly. At every step, keeping proper form. Adding only 5 lbs each workout. So many people make the exact claim you're making, without actually going through the painstaking process of starting from no weight on the bar and moving up over a period of a year. You may actually have a real problem in your knees, but if you can do body weight squats without pain, you can work up from there. If you can sit down in a chair without your hands, you can probably work up from there too.
I can do body squats fine (lots of popping, though). I've worked up in weight (though not quite from empty). One week I'll be able to do semi-heavy squats (not even my bodyweight) with no problems and then the next two weeks I can't even add much more than the bar before the knife-in-the-knee. Both knees have the issue, and not simultaneously. The physical therapist says I'm a bit pronated, so I try to account for that in my posture. I tried all the stretches and exercises I was given. It's not like I'm doing things that my legs aren't used to. I'd been doing leg exercises, including squats for a long time. It's just that when I get to about 85-90% of my bodyweight on squats, it'll only be a week or two of no problems and then for the next two weeks I won't be able to do anything.
I do deadlifts, and they usually go just fine except when I've messed up my knees with squats, in which case then my knees will die during deadlifts too. Every time I tell myself I can get back into squats gradually I come back demoralized, and it poisons my other workouts too.
Can you do lunges, band work, step ups/downs, etc... without pain? How are your DLs, core work and glutes? The problem with the knee is that all sorts of other imbalances can show up as knee pain. Also, see if you can find a PT that specializes in sports.
I had problems with my knees after I gained a heap of muscle and then levelled out on my weight and stopped squatting for a while. My knees were now sore all the time.
At some point I read an article called "Everything you know about fitness is a lie" (which has been posted to HN several times), which has a section entitled, "You're only as strong as your weakest muscle". It talks about strengthening stabiliser muscles and exercises to rehabilitate weakened muscles.
The section also illustrates some of the better exercises you can do to alleviate injuries. In particular, there is an exercise for strengthening the knees - I can only describe as a straight leg lift while lying on one's side - which I tried for a couple of weeks, despite the flak I copped from my weightlifting compatriots.
I believe it works the quadriceps, and from my research, the exercise alleviates the difference in strength between the hamstring and the quadricep (don't quote me on this though), which seems to be the cause of my particular joint problem.
However, I've found I can't just go up to a certain point and stop the exercise. I need to continue with it as long as I'm doing squats. It's annoying, because none of my weightlifting crew have this problem, so I think it's got to do with the particulars of my genetics, but whatever works.
I used to have patella tendinopathy in one of my knees from heavy squats. I was able to eliminate all pain in about a week or two using these "Voodoo Floss Band" things.[1] They don't seem like they would work that effectively, but calling them magical is as justified as it was for the iPad. I had tried other strategies such as decline boards and negatives for several months which are commonly prescribed by physical therapists but they didn't make much of a difference. After my knees were 100% from the bands, I began squatting heavy weights again and focused more on keeping my knees out and my butt further back. This seems to have resolved my issues and I no longer experience knee pain squatting (my 1RM is >350).
Yeah I had pain around the patellar tendon last year and doing this helped. But you don't need to buy that thing for $24, you can do it with a cut-open $5 bicycle tire tube and it works equally well.
I hurt my back rowing in 2009 in the L5-S1 area. Many physios diagnosed it as different things and many of them tried different treatments. None of them worked and it hurt for three years. I tried lots of different core exercises, some physios tried manual and manipulative therapy (which helped for a bit) but after a few months of sessions of dry needling my back hasn't bothered me with that injury in over a year.
I would much recommend dry needling, it's not the same thing as acupuncture.
I'm pretty keen on dry needling of trigger points, given how many things it's fixing for me. But I'm wary of seeming like a new convert -- I think people should consider it as one possible cause of pain, often undiagnosed because it's not a commonly taught concept.
In the absence of pre-existing knee issues I would wager that there's something wrong with your squat form. Do you squat below parallel? Do you sit back with your weight on your heels and spread your knees apart when squatting? Have you tried taking a video (from the side) of yourself barbell squatting and posting it to one of the major lifting forums for a "form check?" You can get a lot of good form/technique feedback that way.
I try to go down to parallel, and I do sit back on my heels and spread my knees apart. I have not done the video thing but I have researched it and had it critiqued by people at the gym and by physical therapists.
The amount of time I've spent trying to refine my form and then have it do nothing for me is demoralizing. I understand that's the only suggestion people can come up with, and I understand why. I mean, I'm just some random guy on the internet and from that perspective the likelihood that I'm just cluelessly doing it wrong is high. But there comes a point for me at which I can no longer be satisfied with that answer. I've got better form than hundreds of thousands of noobs who successfully do heavier squats than me every single week. I feel like I'm chasing a holy grail of form religiously, like if I could just find the right number of centimeters to separate my legs or the exact right angle of my knees or the exact right balance of weight on my heels then everything will work out.
Are you warming up properly? I get the same stabbing pain in my elbows when I try to bench press anything over 115 lb, and an experienced powerlifter friend suggested it might be because I'm not adequately warming up my joints before I start -- it can be tight muscles pulling on tendons, or a bunch of things. I haven't had a chance to experiment, unfortunately, as I injured my wrist (not while lifting) and am waiting for that to heal, but...
To warm up for squats, try some or all of the following:
- using a rowing machine
- running for a little bit
- "high knee" jogging -- on the spot, lifting your knees up to your chest
- doing lots of bodyweight squats, then lots of squats with just the bar
- kettlebell swings (making sure to bend your knees and throw your butt back at the bottom of the swing)
- cycling (taking care with knee position if you get knee pain there -- I get knee pain cycling if I throw my knees out sideways; trying to lift them vertically works much better)
- If you're squatting high bar, switch to low bar because it puts less stress on the knees.
- Practice the "asian squat" stretch. Squat all the way down while keeping your weight on your heels and sit there for a while. Do you have a tendency to want to tip forward onto the balls of your feet when you do that? If so, that's a problem and you need to practice this position more.
- Get a foam roller and foam roll all sides of your legs (especially your IT band) and your glutes before squatting. I have chronic IT band tightness on one side that pulls on something in my knee and gives me pain around the patellar tendon, but it goes away when I foam roll the side of my leg.
- Do lots of warmup reps with bodyweight and/or just the bar.
- Don't stop at parallel. Squat below parallel, until you get a "bounce" from the stretch reflex of your hamstrings. If you stop at parallel, there is shearing force on the patellar tendon as that's where the tension is at the time when you change directions. But if you go all the way down, there is almost no load on your patellar tendon at the bottom when you change directions--the load is transferred to your glutes and hamstrings.
Based on what you've told me, I really think it's likely you aren't squatting down low enough, and that's irritating your patellar tendons.
Yeah, it sounds like you have aggressively pursued using correct form. For most people, form is the issue, but I get the feeling that you might just have a physiological issue with doing squats. Have you tried leg presses as a substitute?
Another possible thing to TRY (if it hurts don't do it) are Goblet Squats. Look up a youtube video and you will quickly see what it is. It is a very effective way of increasing hip mobility so that if/when you do try to do squats again your hip flexors will take the weight instead of your knees.
Also, (this is extremely important), google "low bar squat form." Anyone with knee issues should be doing low bar squats (in fact they are all I do, because they are as good as high bars but easier on the knees). If the bar isn't resting BEHIND the traps and on top of the delts, then you are doing a high bar squat which puts far more stress on the knees.
Look up videos by Rippetoe. He is controversial for advanced lifters, but for beginners he is a good resource. He is also a huge advocate of the low bar squat, and he has a video on Vimeo where he talks for several minutes in detail about positioning the bar for the low bar squat. Get the bar position correct, and the squat will take care of itself.
There is very high chance that you were not performing squats properly. Tiny deviations in squat form can mean the difference between a PR and knee pain for me.
The knee pain is just below or possibly right under the kneecap. I try to go to parallel, even though the deeper I go the more likely one of my knees is to crap out. I'm doing regular squats AFAIK, not box squats or anything out of the ordinary. I've worked on my posture, and gotten people to critique it at the gym.
Foam roll your quads (can be very painful at first), standing quad stretch after each squat session and at least once a day, low bar squat (less stressful on the knees than high bar or front squat), video tape yourself to be sure you are going to parallel (otherwise your hamstrings aren't balancing the force from your quads and your knees are stressed), be sure that your knees don't track forward at the bottom of the squat (stressful on the knees since you are removing tension on the hamstrings, see Rippetoe's terribly useful block of wood), knee wraps or knee sleeves can be helpful.
Squatting correctly is more nuanced that it would first appear. Starting Strength 3rd edition explains the mechanics of the squat in great detail and justifies why you should squat in a certain way.
Not everyone can squat but most people are just doing it wrong. It is such a useful exercise that you should be very sure that you actually can't before you give it up.
You can get good critique of your form by posting a video at the starting strength forums where you might also find useful information from a search for patellar tendonitis/tendinitis.
I've done the same thing. I've been doing primarily distance running for a while. I been taking a break because of my knee. Started doing ATG squats to strengthen my knees.
Wow, I'm reading through the page and can barely get through it because of the bravado. I don't want to "scare the other guys in the gym" or "need a secretary to organize my dating life" all because I won't "lose an arm-wrestling contest to a girl".
I know I could just look past that but it seems like that attitude might pervade the design of the workout. What if I just want to be healthy and symmetrical with good posture and strong without being "rock-hard" and "ripped" which would turn off my girlfriend anyway?
Just read the link and decide for yourself. I encourage you to give it a shot. Stronglifts 5x5 is very far from deserving of the bravado accusation you make. You start out on this program with a humble empty bar and work your way up. There's no bravado, no flash, no rock hard pump you up crap. Being suspicious is healthy, but read the actual content on either Stronglifts 5x5 or Starting Strength before you criticize their content.
I'm going to look into this. I'm halfway through p90x (again) and starting to feel really beat up, instead of really great.
This is where I usually get some kind of injury with p90x. Actually, just yesterday I think I pulled my trap a bit. Now it hurts to hold my left arm out (as if reaching to shake someone's hand).
Anyway, I work out for surfing. I'm happy with the p90x results, but again, starting to feel 10 years older than I really am at this point and I don't like that. I should mention, I'm doing everything possible with supplements, nutrition, stretching, and rest to fix that.
How do you feel on the stronglifts program after some time? Are you frequently sore, tight, etc...? Is it more/less injury prone than other workouts? Thanks!
I'm not the parent, but I'll reply too. I did SL 5x5 for a year, and then moved on to other strength programs. I'm young (20), so my results may not carry over to yours, but I found that SL was great for me. I definitely felt better after every workout, and in general felt a lot more energy. I felt sore after the first two workouts, but that dissipated very quickly. I've also fixed my posture (I've had TSA agents compliment my posture... not sure how I feel about that), feel much stronger day to day, and fixed some back pain.
As for tightness and injury... I think a crucial and under-stated facet of strength training is that when you are strength training, the pre-eminent concern is good form. Until you are competing and meets, there's no reason to focus strictly on lifting the highest possible weight. In fact, there is no time pressure, you have plenty of time to set up and rest after sets, no one is watching you, nothing to cause you to sacrifice your form. I just set up slowly, made sure I was confident for every lift, and tried as hard as I could to make each lift go through the full range of motion. It was a surprisingly slow-and-contemplative process (and workouts for me were about an hour each). As a result, I didn't find myself any tighter/less flexible, and I haven't gotten injured. I see a few friends get injured, but they also tend to be the friends who sacrifice form for weight-on-bar most often. There's no need to do that if you just check your ego at the door.
Point is, all sports can lead to injury. But strength training is naturally suited to making that easy to avoid.
I found that I burned out on P90X: the combination of a busy schedule already plus additional food prep time (I tried to follow the menu plan exactly) meant that I sacrificed sleep. And if you're doing intense workouts, sleep is very important. I could probably do it fine on a more relaxed schedule with an eat-healthy-but-don't-follow-the-meal-plan-exactly approach.
With Stronglifts, it's every other day for about 45 minutes including a bit of warm-up time. So far, this has proven to be a great pace for me as it allows me to still be quite busy with work, etc. while allowing sufficient time to recover in the off days.
Soreness is seriously not a problem. That's because you start with (the very humbling) empty bar, and add only 5lbs each workout. Eating is key-- the progression and ease of working out is noticeably easier when eating a lot of protein. But even though you're doing squats a lot, and exercises that hit your back, it actually feels good, like you're doing what your body was made for, rather than bad.
I used to be a competitive ski racer. p90x is basically the same workout we did for cross-training with more pull-ups and less weight training; it's a weird result. You get fitter but at least in my case you don't really feel awesome; you can just do things you couldn't before on the hill.
Weight training actually helps prevent injuries. If you don't have that as a part of your routine, you should add it.
As long as everyone's throwing in their experiences:
I'm a fan of body weight exercises; no equipment needed (beyond things like a door or a table). I started with Mark Lauren's book [0], which has a set of 10 week programs and lots of exercises to choose from. I could probably plan my own program now, but it was good to have a start to learn exercises beyond the basic push ups and sit ups (although you can get along way with those), particularly (for me) lower body ones like squats and lunges.
I'm currently doing the 4 hour body workout which sounds similar. I've always been in pretty good shape but after trying some of these 30 minute workouts 3 days a week, I'm a firm believer that you don't need to be spending hours in the gym everyday mindlessly going through the repetitions like a lot of people are led to believe.
The page you link to looks a bit like typical internet marketing sales letter spam so I'm a bit skeptical of it, but I'll give the download a try.
Lifting also encourages proper posture and stretching, both of which work -wonders-. :) I'll have to look into this program, though, haven't heard of it before!
StrongLifts is basically Starting Strength repackaged for easier consumption with better marketing. For beginners, both will do a great job of getting you in shape, but reading Ripptoe's books is a must for getting into anything more advanced.
I've been lifting since High School and the best program that I've found is P90X. If you want to start, but you don't understand fitness and/or dieting, it is a great place to start.
If you get bored easily and have finished P90X, then move on to Cross Fit. You can easily substitute workout days that don't require equipment for days that do.
In HS we did a variant of Strong lifts, the core lifts are great if you want to bulk up, but if you just want to get strong and tone, I'd suggest finding something else. I don't like to do the Olympic lifts only. I know you get a lot of muscles from them but I think everyone needs other exercise too (running, pullups, swimming, biking, etc.)
It does depend on your goals. I know many people who do starting strength because they are primarily runners, swimmers, etc.
I'm doing a bit of everything now. Olympic lifts, a couple isolations, P90x, HIIT, running, biking, pull/push ups, and yoga (which I think is very important to overall fitness). I want to add swimming into that and attempt a tri.
If you only do Stronglifts or Starting Strength, you'll only accomplish what those programs are for, seems like a no brainer, but some people fail to realize this. Also, some people don't realize how much diet impacts all of these things.
Another great forum for strength and conditioning is the S&C sub-forum at http://mma.tv Or at least it used to be, I haven't logged on for some time, but at one time there were a lot of very knowledgeable folks on there sharing and trading advice and info. There was a good mix of people who were, for example, in college studying Kinesiology and who had a very scientific focus, professional trainers of MMA fighters, various athletes who train themselves (mostly MMA guys, for obvious reasons), etc. Some of the arguments could get pretty heated, but it's a good community of people who really care about strength and conditioning / health and fitness.
To get started with home weightlifting, you want an Olympic barbell, rubber "bumper plate" type weights, and a squat stand. If you have the room a squat cage and a bench are also useful.
I used to have knee pain, and I don't anymore. I used to get a sore back from coding all the time, and I don't any more. I seriously recommend trying strength training.
[1] http://stronglifts.com/stronglifts-5x5-beginner-strength-tra...