Female beginning weight training

Spectacular_Girl

hey everyone,
I'm just now getting serious about losing weight, and I really want to start lifting weights. I've heard dead lifting is the best exercise for you but also very dangerous.
Can anyone suggest exercises to build muscle for a beginner.
Thanks!!!

arditarose

Dead lifting is great for you. Not dangerous when done correctly.

As a beginner, who is still losing fat and eating at a deficit, you will be lifting weight to help MAINTAIN the muscle you have. You will not be gaining muscle. Possibly some newbie gains/luck but not very much. Anyway, this is very good. Instead of losing fat and muscle, you'll lose fat and less muscle.

You can read The New Rules of Lifting for Women or the strong lifts 5x5 program for starters.

rand486

arditarose wrote: »

Dead lifting is great for you. Not dangerous when done correctly.

As a beginner, who is still losing fat and eating at a deficit, you will be lifting weight to help MAINTAIN the muscle you have. You will not be gaining muscle. Possibly some newbie gains/luck but not very much. Anyway, this is very good. Instead of losing fat and muscle, you'll lose fat and less muscle.

You can read The New Rules of Lifting for Women or the strong lifts 5x5 program for starters.

To clarify "newbie gains", your body's nervous system will improve. It's akin to getting more skillful at the exercises, rather than building actual muscle mass.

But yes, eat high protein, look at the main 3 (deadlifts, squats, bench press), and you'll be off to the races. Expand your knowledge from there, but even doing this 3 times/week, whether on a cut or bulk, will give you results.

Best of luck!

luis702702

I have the perfect idea for you but not sure if your still active, let me know if you are

terricherry2

I have just started lifting. I was unsure about form etc so I read all the forums on here and did my research and have got a trainer once a week to get me started (she's also a competitive lifter so knows her stuff).

punchgut

You need to lift the main five at least. Dead lift, overhead press, bench, squat and bent over rows. Go to nerd fitness and liking at their lifting 101, and read about Staci your new lifting superhero. Read the new rules and strong lifts 5X5. You can read starting strength too. Watch videos on technique. Practice without weight and get your technique dialed in, and then start one of the programs.