Question about weight lifting

OneHundredToLose
OneHundredToLose Posts: 8,523 Member
edited November 24 in Health and Weight Loss
Due to some circumstances in my personal life, I am looking for a good distraction right now, and going to the gym seems like a good way to reroute my energy. I already get a decent amount of cardio daily (I walk 2 miles to work and 2 miles back), so I want to start some weight lifting / training.

I have limited experience with this. I have an active membership and used to go pretty regularly but stopped. Even when I was going though, I only did very basic stuff. I'm a member of Planet Fitness, so most of their equipment is resistance-based.

My question is this: what weight lifting routines will supplement a weight loss regimen? What should I be doing to build strength while also improving my weight loss goals?

Replies

  • kathrynjean_
    kathrynjean_ Posts: 428 Member
    edited September 2015
    StrongLifts 5x5 is one of the ones that comes very highly recommended around here. It's free, easy to follow, and is 3 relatively short gym sessions a week. I am a few weeks in and loving my progress!

    Edited to add: I'm doing SL and eating at a slight deficit, with a smaller deficit on lifting days. I don't have a lot to lose but am down about 0.5 lbs a week with consistent logging. I know that barring some small noob gains, I'm not actually building any muscle but I am a helluva lot stronger. It's funny to me now to think that I was so scared of the bar at one point, and now I'm benching with it, squatting 100+ lbs, etc. Really great feeling and while helping retain muscle while you lose fat is great, I think the confidence boost is another one of the major pros.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    SL 5x5.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    Do you have access to free weights, specifically barbells?

    Stronglifts 5x5 is a good program, and so is Starting Strength (pretty similar, I think SL is more ideal for beginners).

    If you don't have barbells or are worried about form for the big lifts, there are other good programs that can be done with dumbells like Strong Curves or New Rules of Lifting (any of them, I like for Life). These don't tend to develop strength as fast, IME, since they are higher rep (usually 8-12) and not as focused on increasing the weight every session.

    Stronglifts has an app, which is helpful.
  • loconnor466
    loconnor466 Posts: 215 Member
    5x5 for your most basic one, although not sure if you can deadlift at PF. Also hate seeing someone start squatting with a smith machine. Try using the heaviest dumbells they have to do as much as you can, goblet squats are a great alternative to the smith machine.
  • OneHundredToLose
    OneHundredToLose Posts: 8,523 Member
    So...would I just be spinning my wheels using the PF resistance equipment? I don't know much about form for barbells, so the resistance machines are appealing to me.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    When you joined, were you eligible with a session with a trainer? Did you use it? If you can't get a free session, might be worth springing for one.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    OneHundredToLose wrote: »
    So...would I just be spinning my wheels using the PF resistance equipment? I don't know much about form for barbells, so the resistance machines are appealing to me.

    The internet is a wealth of information!
    http://stronglifts.com/5x5/
  • OneHundredToLose
    OneHundredToLose Posts: 8,523 Member
    kshama2001 wrote: »
    When you joined, were you eligible with a session with a trainer? Did you use it? If you can't get a free session, might be worth springing for one.

    I was, but I didn't use it. I feel like I remember them saying something about free access to classes, but not personal trainers. If I go the PT route, it won't be at Planet Fitness. There's a local gym that is billed as a "school of strength" and the owner is one of my clients, so I'd probably go there.
  • OneHundredToLose
    OneHundredToLose Posts: 8,523 Member
    Liftng4Lis wrote: »
    OneHundredToLose wrote: »
    So...would I just be spinning my wheels using the PF resistance equipment? I don't know much about form for barbells, so the resistance machines are appealing to me.

    The internet is a wealth of information!
    http://stronglifts.com/5x5/

    To me it just seems like learning the proper way to lift weights by reading online would be like trying to learn how to swim by reading a Wikipedia article. You might get the gist or theory of it, but I imagine it's quite different in practice.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    OneHundredToLose wrote: »
    kshama2001 wrote: »
    When you joined, were you eligible with a session with a trainer? Did you use it? If you can't get a free session, might be worth springing for one.

    I was, but I didn't use it. I feel like I remember them saying something about free access to classes, but not personal trainers. If I go the PT route, it won't be at Planet Fitness. There's a local gym that is billed as a "school of strength" and the owner is one of my clients, so I'd probably go there.

    There you go!
  • kshama2001
    kshama2001 Posts: 28,052 Member
    OneHundredToLose wrote: »
    Liftng4Lis wrote: »
    OneHundredToLose wrote: »
    So...would I just be spinning my wheels using the PF resistance equipment? I don't know much about form for barbells, so the resistance machines are appealing to me.

    The internet is a wealth of information!
    http://stronglifts.com/5x5/

    To me it just seems like learning the proper way to lift weights by reading online would be like trying to learn how to swim by reading a Wikipedia article. You might get the gist or theory of it, but I imagine it's quite different in practice.
    Well said. I think your idea of getting training at the school of strength place is a good one.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    OneHundredToLose wrote: »
    Liftng4Lis wrote: »
    OneHundredToLose wrote: »
    So...would I just be spinning my wheels using the PF resistance equipment? I don't know much about form for barbells, so the resistance machines are appealing to me.

    The internet is a wealth of information!
    http://stronglifts.com/5x5/

    To me it just seems like learning the proper way to lift weights by reading online would be like trying to learn how to swim by reading a Wikipedia article. You might get the gist or theory of it, but I imagine it's quite different in practice.

    Nothing wrong with watching videos to show you proper form.
  • kathrynjean_
    kathrynjean_ Posts: 428 Member
    Liftng4Lis wrote: »
    Nothing wrong with watching videos to show you proper form.

    Ditto. Definitely having someone there in person to give you some pointers is a bonus, but not necessary. Especially because th first few weeks of the program should be all about focusing on form.

  • AliceDark
    AliceDark Posts: 3,886 Member
    The "school of strength"-type gym would probably be the best option, but if it's not feasible right now, go with what's available. Anything you do will be better than nothing. If you'll be able to go to Planet Fitness on a more regular basis, pick up New Rules of Lifting and try it out. Planet Fitness doesn't usually have barbells, but they all have dumbbells.

    It may depend on the individual franchise, but I think PF usually provides free training. Even if you don't want to continue with the trainer, going for a few sessions and learning form could be really helpful.
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