Strength Training Progression for Wimpy Kids?

PeachyPlum

Hey everyone, I'm hoping you can help me out I did some searching, but I got overwhelmed by all the different information and trying to figure out what would apply to me.

I'm getting close to my goal weight, and I know I want to add some strength training into the mix, with the end goal being learning to lift heavy. I am uncoordinated and don't have the body awareness to really know what's going on with my form, so I know I will need to hire a trainer to teach me good lifting form. BUT, I'm not there yet. I'm just over 100 pounds and I'm scrawny and weak (I can barely squeeze out a couple of girl pushups).

What can I do to increase my strength, without picking up really bad form?

I'm guessing I should start with some bodyweight exercises to build up some strength before I actually try picking up heavy things and putting them down? And then from there progress do dumbbell work, and then barbells?

Does that seem logical? Are there good programs or resources where I can learn those things? And at what point would you recommend (keeping in mind that I will really need help with form) that I hire a professional to teach me? Unfortunately, I can't afford to hire a trainer right now, but plan to at least hire one for a few sessions when form becomes really important.

Thanks so much for reading, and for any advice you can share!

JohnBarth

I think you've got the right idea in working with a trainer to be sure you're learning proper form. They're expensive but offer feedback that you just can't get from watching a video. Do you have any friends that could help that have experience in the gym?

Whether you work with body weight or dumbbells/barbells, proper form is the key.

rick_po

The best resource for learning heavy lifting form is Starting Strength, by Mark Rippetoe. It goes into a crazy level of detail, but it's basically written for coaches, and if you want to be your own coach, you have to learn how to be a coach.

Rippetoe has also has a bunch of YouTube videos that are nice to watch at while you're reading, so you can see the lifts in action.

ndj1979

I would suggest that you get on a structured beginner lifting program like starting strength, new rules of lifting for woman, or strong lifts...

If you get a PT, make sure that you tell them that you want to learn proper form for compound movements like squats, deadlifts, etc....don't let them put you on some five machine circuit or something lame like that...

you can also you tube videos and watch/learn form that way...

dave4d

With some lifts, your dumbbells will be easier than bodyweight work. A dumbbell press is much easier than a pushup. A dumbell row or lat pull down is much easier than a pull-up. There are machines that will also allow for assisted pull-ups which would also be better than a lat pull down.

Start with bodyweight squats and lunges if you can, then slowly work dumbbells into them. Once you can do them with more than 45 lbs, switch to barbells. Starting Strength is a good place to start to learn proper form but there are also some good videos on YouTube and bodybuilding.com as well.

PeachyPlum

JohnBarth wrote: »

Do you have any friends that could help that have experience in the gym?

Not really. Mostly my friends are good at recommending what type of wine to pair with a large bowl of cereal...

PeachyPlum

dave4d wrote: »

With some lifts, your dumbbells will be easier than bodyweight work. A dumbbell press is much easier than a pushup. A dumbell row or lat pull down is much easier than a pull-up. There are machines that will also allow for assisted pull-ups which would also be better than a lat pull down.

Start with bodyweight squats and lunges if you can, then slowly work dumbbells into them. Once you can do them with more than 45 lbs, switch to barbells. Starting Strength is a good place to start to learn proper form but there are also some good videos on YouTube and bodybuilding.com as well.

Thank you, this is very helpful!

JohnBarth

[quote="PeachyPlum;31751019"

Not really. Mostly my friends are good at recommending what type of wine to pair with a large bowl of cereal...[/quote]

My friends are great at recommending a nice 6-pack of craft beer at about 200 calories each.

Do you have anyone you can workout with? I've found watching videos with a workout buddy can help to teach what to look for in form.

PeachyPlum

JohnBarth wrote: »

My friends are great at recommending a nice 6-pack of craft beer at about 200 calories each.

Do you have anyone you can workout with? I've found watching videos with a workout buddy can help to teach what to look for in form.

Craft beer is what got me flabby in the first place, LOL.

I don't really have anybody to work out with right now, but when my husband gets back from his overseas tour, I'm sure he'd be up for it. I was just hoping to look *really* good when he gets back LOL

I may need to just hang around the gym and starting picking up girls... "Hey, you wanna work out with me?"