Heavy lifting-Women.How to start?

Rockin2014

Can anyone offer advice on how to start lifting? I can't afford a personal trainer and don't want to do things the wrong way and end up hurting myself or using a ton of time and energy on something that doesn't work. Also, will I be able to build muscle while I'm on a deficit?

branflakes1980

Pick a program that you want to follow. Many will recommend strong lifts, or new rules of lifting for women. Research the program and look up youtube videos for form. That is really the only way other than a trainer. Good luck to you

pzarnosky

That's a pretty broad question... i suggest checking out bodybuilding.com. You can enter your gender, goals, and experience level and they have free programs that they suggest based off that criteria. Most are complete with training, diet, and supplement guidelines. It's a great site with a TON of information. They also have virtually every lift known to man broken down in short videos so you can see what proper form looks like. I highly recommend looking into deciding what rep number you want to use. I see a lot of girls that want to lift "heavy" that are still rocking 5lb weights for lifts that they could do a lot more on. It's going to be time consuming at first while you figure out how much weight you can move for each lift, but then you'll get it and it will be an addiction Good luck!

SonyaCele

learn the big compound lifts, what they are and how to do them and learn how to use the barbell. find a program you like and start doing it. i think lots of girls like that stronglifts 5x5 program, or strong curves, or new rules of lifting for women.

you wont technically build muscle on a deficit, but you will improve the muscle you already have to the point of it appearing you are building. and you will tone and strengthen, everything about it is a good thing.

vfit10

Check bodybuilding.com ... I would recommend master the compounds lifts .. Like bench,squat, deadlift , shoulder press. Start slow and build your way up. Good luck

psych101

I started with new rules of lifting for women (it's a book). I started super light and slowly built up from there. I record myself lifting to check my form every so often but I'd recommend watching a *kitten* load of form clips - particularly those by folks who know what they're doing like mark rippetoe. Hire a PT for a session or two to check your form and off you go. I completed Nrolfw and have been doing stronglifts since July. Never felt betterand love all the variations I learned doing Nrolfw.

Check out Nrolfw, stronglifts, strong curves etc

gonnasnap

Check out Jim Wendler's 5/3/1 program