How can I start building my upper body strength?

[Anonymous]

Up until a month ago I was an avid distance runner and usually ran 30 to 40 miles a week. My 1500 meter was under 4:40 and my 800 meter was 2:10. So, I felt like was decent at that. Then, my senior year of track season ended, and I haven't been running regularly since then. Right now, I have well toned legs but my upper body is skinny and I have no visible abs.

Now, I have decided I would like to try strength training to remedy this. I know it is not going to be easy, but I feel like if I put the effort I put into running into this, it could have some pretty neat results. The problem is I have no idea where to start! Does anyone have any advice?

I do not have access to a gym right now but will once I start college this fall. If you have any suggestion on how I could get a head start, that would also be fantastic.

By the way, I will be sure to choose MHOs! Thank you!

[WeaponZero]

The single most important thing to bear in mind here is that regardless of your background as a runner, and regardless of your goals, you should be training your whole body. As a beginner your goal is not and should never be concerned with aesthetics but with building a strong base. This is necessary to prevent injuries later on down the line.

If you don't have access to a gym, then how you go about it depends on what type of equipment you have or can get. If you have none at all then I recommend following the bodyweight based program You Are Your Own Gym (mobile app available). If you have access to dumbbells and basic home fitness equipment, then you have a LOT more options.

[Asker]

Thanks for the recommendation!

[brewersfan01]

when I first started lifting, I lifted at home with a dumbell set I got cheap off craigslist. you can do pretty much any exercise for the upper body with them.
Scooby1961 youtube channel is all at home workout stuff.
www.youtube.com/channel/UC1XHNZDn3btv7454Pkz7THg
I would say, a door hanging pullup bar, and some dumbbells to start will get you a little idea and confidence before going to the gym. and then at the gym it will be even easier cause there are more machines, and proper equipment to get you to where you wanna be.

[KattFeesh]

Weightlifting and if you want to know what to do watch a video
Google youtube weightlifting upper body strength

[Lover-girl2001]

Push ups, weight lifting, sit-ups, there are a lot of ways to look them up

[Browneye57]

Your running does not build upper body strength. Lifting weights will. Several sets, low reps, high weights, rest in between lifting.
If you can't google a good weight training regimen get a trainer.

[Polocrew]

Strong lifts 5*5 if you begginer lol

[WeaponZero]

That requires a gym which he said he doesn't have access to

[Polocrew]

@WeaponZero can't build strength without gym lol

[WeaponZero]

You can just fine. People have been building strength since way before there were gyms and squat racks. Calisthenics, etc...

[Polocrew]

@WeaponZero calisthenics won't give u enough strength and yea but people weren't building that on calisthenics back then and it wasn't significant amount lol

[WeaponZero]

Calisthenics gives plenty of strength. Look at gymnasts. Look at advanced yogis.

I'm not saying having a gym doesn't help. I'm just saying it's EXTREMELY narrow minded (no offense) to say that having access to a fully stocked gym is the only way to build strength and add muscle when most of that equipment has been around about 50 years or less. Even the barbell itself was only invented around the year 1900, and people have been getting strong and fit since WAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAY before that.

[Polocrew]

@WeaponZero lol Nah, Calisthenics can't really give u shit compared to strength I am talking about and its been proven lol Calisthenics can give u aesthetics and all but it got beat pretty bad in strength and u dont have ant proof of that lol Hercules lifted sky on his shoulders according to Greek mythology, its on Wikipedia but I mean id doubt that lmao and nah Lifting heavier increase ur maximum agile and explosive strength to max, and Squat racks come under lifting lol

[ichot]

calisthenics.