Starting Lifting

AMSmit88

Hey all, so apologies in advance but I have a feeling this is going to turn into a long list of questions...

So after doing lots of reading here and going away to do some research on my own I've decided that the best way to achieve my goals is by lifting. I'm a 5'4 (just!) 8st 8lb 26year old woman - I was diagnosed with bullimia nearly 2years ago and having been 7stone at my most ill I am finally coming to terms with the fact that my body seems to happily fluctuate between 8st 5lbs - 8st 11lbs and that is OK. This has been through the amazing help of my health team and also a lot of you guys on here making me realise there is no such thing as "bad" food and that calorie counting does not have to be an absolute nightmare - thanks y'all!

So anyhoo, with all this personal progress and geeky research I've realised that actually to be happy in my body is not about starving myself but instead body re-composition so this is where I'm at. Now - I've done ballet all my life so my legs and butt are super strong but, I'll admit it, my upper body strength sucks. Because of this I've not been brave enough yet to get into the manly weights section and have been kicking my butt with a mixture of Jillian ripped in 30 at home and high intensity dumbell and bodyweight circuits at the gym. Oh and swimming too just cos I like it.

This morning I decided to be brave and actually make the first move into the 'scary weights' section. Luckily in the mornings it's not too full of the macho boys prancing around in front of the mirrors admiring themselves so I had space and time to try and figure things out...and I felt totally lost and disorientated! So finally here are my questions:

1. What advice do you have for a beginner very petite woman who is keen to improve but feels intimidated? I know I should just put my big girl panties on but I struggle with anxiety and find that hard to do so just some pointers on weights to go for, how to get started without feeling like a total muppet etc would be really helpful.
2. I started reading Starting Strength as someone on here recommended it to someone else but I'm dyslexic and found it SUPER heavy going (god I'm just one heap of problems sorry guys). Can anyone recommend something else that is a little more approachable and maybe more appropriate for a tiny woman?
3. Today I did barbell squats, standing military press, barbell step back lunges and deadlifts all with only 10kg because I was scared and whilst I was pretty tired by the end now I'm in work I feel like I'm DYING. I'm assuming this is normal when you first start and I'll adjust? I'm just surprised because I really felt I wasn't lifting all that heavy - I mean the guy next to me was a tank and I felt ridiculous lifting only 10kg, but even after a yummy protein breakie I feel so sluggish, achey and I just want to go to sleep. Time for the big girl panties again?

So I think that's all for now, sorry this is so long. TL;DR version: small woman, new to lifting, nervous and dying, advice please.

JustMe2691

It's natural to be intimidated when first starting something. Don't worry about what anyone else thinks and just do what you go there to do. Nobody starts out as a tank, they had to start somewhere as well. Put some music on and just focus on what you are doing.

You could look into New Rules of Lifting for Women. If you've already done a bunch of research, you could skip to the parts where the routines are in the book.

Yes, it's completely normal to feel the effects a while after working out. You are telling your body to do something new. Just make sure you are drinking enough water, and giving your body the necessary breaks. If you are doing a whole body routine, take a rest day the next day. Get some cardio in just for the heck of it and to keep moving. It will also help with the soreness to move a bit. Oh, and going light to start with is probably the best way to go. It lets you concentrate more on your form and making sure you are doing the exercises the right way. Once you have your form down, you can then start increasing the weights.

Keep going.

AMSmit88

@JustMe2691 Thanks so much that's really encouraging. I think for the whole workout this morning I was waiting for someone just to yell "what are you doing here, get back to the girly weight section!" which obviously no one would, but my brain *sigh* I forgot my headphones this morning too, so think that listening to music will defo help me shut everyone else out. So funny that when I'm doing my circuits I just could not care what people think or are doing themselves, just need to transfer that attitude over.

I'll have a look at that, I've just downloaded 'Thinner, Leaner, Stronger' too so building up quite the library but not so much muscle just yet haha!

Good to know that going light to start with is ok, I think I got spooked by a lot of people going on about lifting heavy and I just have to admit I'm not strong enough yet...but I will be

Caj85

I felt intimidated when I first started venturing into the free weights section but through research and advice I was confident in what I was doing and didn't care if someone else was lifting heavier as I know my own limits.

I am lucky to have a good friend who is a personnel trainer that gave me advice to take to the gym. If you still feel intimidated then perhaps look at getting a trainer for a few sessions.

But apart from that just try to enjoy what you are doing and focus on yourself.

AMSmit88

Thanks @Caj85 it's good to know I'm not the only one. Unfortunately at the moment a personal trainer is just not in my budget but there are a couple of guys at my office who go to the same gym and lift so I might just march myself over, tomato-red face and all, and ask them to give me some help. That and have confidence in the research I've done and that because of it I do actually know what I'm doing.

Also - I've now had lunch and am feeling a tonne better. Does this suggest that I maybe need to eat something more after training if I was feeling so awful all morning? I had a muesli and yoghurt pot pretty much as soon as I got into the office which was just over 300cals. Do I need something a bit more calorie dense perhaps?

doktorglass

anna_glassshoes wrote: »

1. What advice do you have for a beginner very petite woman who is keen to improve but feels intimidated? I know I should just put my big girl panties on but I struggle with anxiety and find that hard to do so just some pointers on weights to go for, how to get started without feeling like a total muppet etc would be really helpful.

I hear that a lot, that men and women are intimidated venturing into the (free) weight section. I think there is a misunderstanding regarding the purpose of gyms: people don't go to the gym because they are strong, usually people go there to become strong. Like you. It's like being scared of going to driving school to learn how to drive, because you are afraid of people making fun of you for not knowing how... to drive?
As a ballerina, I bet you have seen plenty of people lacking severely in agility and coordination, and I hope you didn't laugh and point at them for not being ballerinas. Sure, some people are donkeys inside and outside the gym, but gym people are just people.

I can't give you pointers on not feeling like a total muppet. In the beginning I felt like a muppet pretty much 100% of the time. Now, maybe 5%. Like today, I tried a new exercise, and I didn't know if I did it quite right--> muppet. Feeling like a weirdo in the gym however, has nothing to do with what you do, or what kind of people are at the gym and everything to do with your own standards. You expect to do everything perfect the first time, otherwise you feel like a total muppet. Stahp. For me, all the awkwardness in the beginning was just steps on a ladder to be where I am at right now.

anna_glassshoes wrote: »

2. I started reading Starting Strength as someone on here recommended it to someone else but I'm dyslexic and found it SUPER heavy going (god I'm just one heap of problems sorry guys). Can anyone recommend something else that is a little more approachable and maybe more appropriate for a tiny woman?

Starting Strength is very appropriate for a tiny woman. But maybe also look into Strong Curves by Bret Contreras. I have done both, though I am not petite. bodybuilding.com may have some suitable programs.
As a beginner, I recommend a full-body workout 3 times a week. For at least 12 weeks before you change it up. Simplest of the simplest: Allpro's Beginner Program for example
Accessory exercises for glutes (weighted hip thrusts) and core (planks) can be added.

anna_glassshoes wrote: »

4. Today I did barbell squats, standing military press, barbell step back lunges and deadlifts all with only 10kg because I was scared and whilst I was pretty tired by the end now I'm in work I feel like I'm DYING. I'm assuming this is normal when you first start and I'll adjust? I'm just surprised because I really felt I wasn't lifting all that heavy - I mean the guy next to me was a tank and I felt ridiculous lifting only 10kg, but even after a yummy protein breakie I feel so sluggish, achey and I just want to go to sleep. Time for the big girl panties again?

So I think that's all for now, sorry this is so long. TL;DR version: small woman, new to lifting, nervous and dying, advice please.

Squats, press, lunges and deadlifts are all good lifts. A full body workout should first and foremost target quads, hamstring, back, shoulders and chest. Mainly through compound lifts. Other muscles are optional. So, if you want to continue your current workout, I suggest you add dumbbell bent-over-row (back) and push-ups (chest). The most important point here though, you will start out with low weights, and then you must add weight each week at least. This is called progressive overload and is one way for your muscles to grow. (The other is to increase number of repetitions.)
If you are able to do more than 12 reps with a certain weight, increase the weight. If you are not able to do 8 reps, it is too heavy.

AMSmit88

doktorglass wrote: »

It's like being scared of going to driving school to learn how to drive, because you are afraid of people making fun of you for not knowing how... to drive?

Yes. I still don't have a driving license for this exact reason. Severe anxiety, a girl's worst friend! But humour at myself aside, you're right that makes complete sense: go to gym to get strong, not because you're already strong.

As a ballerina, I bet you have seen plenty of people lacking severely in agility and coordination, and I hope you didn't laugh and point at them for not being ballerinas.

I promise only at my boyfriend when he's being a goofball and cheering me up with leaping around the flat pretending to be a ballet dancer.

You expect to do everything perfect the first time, otherwise you feel like a total muppet. Stahp. For me, all the awkwardness in the beginning was just steps on a ladder to be where I am at right now.

This this this. I am my own worst critic and if it's not perfect I'm really hard on myself. All day I've been beating myself up for not doing a good workout and I don't really know why - I did my first lifting sesh and I should be proud of myself for taking that first step. Steps on a ladder is a really helpful way for me to see it so thank you for that visual.

As a beginner, I recommend a full-body workout 3 times a week. For at least 12 weeks before you change it up. Simplest of the simplest: Allpro's Beginner Program for example
Accessory exercises for glutes (weighted hip thrusts) and core (planks) can be added.

This is super helpful and I'm gonna read through this at the weekend, thank you.

So, if you want to continue your current workout, I suggest you add dumbbell bent-over-row (back) and push-ups (chest). The most important point here though, you will start out with low weights, and then you must add weight each week at least. This is called progressive overload and is one way for your muscles to grow. (The other is to increase number of repetitions.)
If you are able to do more than 12 reps with a certain weight, increase the weight. If you are not able to do 8 reps, it is too heavy.

Again this is all super helpful so thank you so much. I tried doing push ups at the end of my workout today but my arms gave up on me so I only managed 10 before stretching! Thanks for the advice on picking which weights to use, again makes it a lot easier thank you!

DrLauraDVM16

We all have to start somewhere. If your muscles feel like jello for the rest of the day, you did it right. So what if it was only 10kg? You'll get stronger!

Don't forget you-tube videos...I googled an exercise someone mentioned on this forum a couple days ago and discovered an outfit called HASfit, which has lots of free videos on the internet showing how to start various free-weight exercises. Use this stuff. It's great.

It's been my experience that the serious guys at the gym are pretty happy to help anyone who wants to improve themselves, no matter where you happen to be in the process. Ask for help. By "serious", I don't mean the ex-jocks who travel in packs and spend all their time flexing in front of the mirror...they're pretty much a waste of space and usually have crappy form, too. But the quieter guys (and girls) with big muscles who work out every day and go...they're usually pretty friendly and helpful if you ask. I've made a bunch of "gym friends" that way, which only adds more accountability and makes you more likely to stick with it.

Keep doing your research, wearing your big-girl panties, and pretty soon you'll be holding your own. Have fun, good luck, and welcome to the club. Weightlifting is a rush!

awnurmarc

1. I don't have dyslexia but I can only dip into Starting Strength. Youtube is your friend for form help and ideas. It has been my main source.

2. Simple strength to start = your routine should fit on a 3x5 card. The easiest program I know of is stronglifts 5x5.

Workout A = Barbell back squat, bench press, Pendlay row (a barbell row that you put back on the floor each rep; but I think one-armed dumbbell rows are great too).

Workout B = Barbell back squat, standing overhead press, deadlift

Week 1: ABA
Week 2: BAB

Always one rest day each time.

Start super light and then add 5 lbs each time you go to the gym.

Most people start out doing 5 sets of 5.

You can do more as you become more experienced, but I think this is the simplest and most productive way to start. It is a knockoff of Starting Strength but it leaves out the Olympic lift (power clean). I think that is probably a great exercise but I've never had a coach and don't trust myself to learn how to do it from Youtube.

You *want* the bros to admire themselves in the mirrors. It leaves you free to use the equipment.

AMSmit88

DrLauraDVM16 wrote: »

We all have to start somewhere. If your muscles feel like jello for the rest of the day, you did it right. So what if it was only 10kg? You'll get stronger!

Don't forget you-tube videos...I googled an exercise someone mentioned on this forum a couple days ago and discovered an outfit called HASfit, which has lots of free videos on the internet showing how to start various free-weight exercises. Use this stuff. It's great.

It's been my experience that the serious guys at the gym are pretty happy to help anyone who wants to improve themselves, no matter where you happen to be in the process. Ask for help. By "serious", I don't mean the ex-jocks who travel in packs and spend all their time flexing in front of the mirror...they're pretty much a waste of space and usually have crappy form, too. But the quieter guys (and girls) with big muscles who work out every day and go...they're usually pretty friendly and helpful if you ask. I've made a bunch of "gym friends" that way, which only adds more accountability and makes you more likely to stick with it.

Keep doing your research, wearing your big-girl panties, and pretty soon you'll be holding your own. Have fun, good luck, and welcome to the club. Weightlifting is a rush!

Na-ha, I had forgotten youtube as a source, will make sure to add to my research. I'm definitely approaching this as a project (Project Me) and having everyone's helpful advice is making me feel really excited again so thank you. Gym friends seems to be the way to go too - I just need to ask.

AMSmit88

awnurmarc wrote: »

1. I don't have dyslexia but I can only dip into Starting Strength. Youtube is your friend for form help and ideas. It has been my main source.

2. Simple strength to start = your routine should fit on a 3x5 card. The easiest program I know of is stronglifts 5x5.

Workout A = Barbell back squat, bench press, Pendlay row (a barbell row that you put back on the floor each rep; but I think one-armed dumbbell rows are great too).

Workout B = Barbell back squat, standing overhead press, deadlift

Week 1: ABA
Week 2: BAB

Always one rest day each time.

Start super light and then add 5 lbs each time you go to the gym.

Most people start out doing 5 sets of 5.

You can do more as you become more experienced, but I think this is the simplest and most productive way to start. It is a knockoff of Starting Strength but it leaves out the Olympic lift (power clean). I think that is probably a great exercise but I've never had a coach and don't trust myself to learn how to do it from Youtube.

Yes I've heard people talk a lot about 5x5 and is part of why I bought Starting Strength. I feel at least I'm on the right track with the exercises I've picked from everyone's kind advice, it's now just about confidence for me really I think and hopefully that will come as I improve.

You *want* the bros to admire themselves in the mirrors. It leaves you free to use the equipment.

Ha, yeah, though it's even better in the mornings when they're not there in the mornings so I don't have to exhaust my face with eye rolls

DrLauraDVM16

awnurmarc wrote: »

You *want* the bros to admire themselves in the mirrors. It leaves you free to use the equipment.

ROTFLMAO. True that!

AMSmit88

Update:

Thank you guys SO much for all the helpful info the other day. I went into the gym this morning feeling 10x more confident, grabbed a trainer to help me out and he started me out on 20kg at the squat rack doing 3x10 of squats, deadlifts, bent over rows and lunges, I then took myself off to do 3x10 push ups before a good stretch and foam roll. The trainer has kindly booked in another free sesh with him next week for an hour so I can really nail it all down.

Just feeling so much better about it all and really excited to get into this all properly - so thanks!

Another quick question - do those of you who work out in the morning eat before or after your workout (or both)? I grabbed a coffee on my way to the gym today but at 6.45am I didn't really fancy eating but am stuffing my face now! Is there an ideal or is it really a personal choice? Thanks again.