Recomposition/weight lifting question.

vespiquenn

So I just got over my gym anxiety and decided to start lifting to preserve my lean muscle and start recompositoning (is that even a word)? So unfortunately, the personal trainer at the gym isn't around during hours that I can go, otherwise I would be asking them.

But what would be the best way to begin a lifting program for a 25 year old female? Back in college, I remember calculating my one rep max and taking a percentage of that, but I don't recall what percentage was best. I just don't want to go in and hurt myself because I'm trying to take too much on at once (which I am known for doing haha).

Liftng4Lis

Look into http://stronglifts.com/5x5/

riffraff2112

Don't try to figure out your one rep max early on....not the safest thing to do if you haven't lifted in awhile.
It wont take long to figure out a good weight for you, especially since it sounds like you have done this before.
Without writing a novel, I would recommend determining your specific goals first. You will notice gains almost immediately but you can save some time, and effort by starting to train specifically for what you want to accomplish. Building strength vs muscle vs shaping.

There is a significant difference between doing 5 reps and doing 15 reps. Both are effective but will alter the amount of weight that you can lift.

Just do it, you will see results.

Asher_Ethan

Liftng4Lis wrote: »

Look into http://stronglifts.com/5x5/

Yes. They even have an app that makes it so easy.

dhimaan

As mentioned stronglifts and ice cream fitness are just a few. Choose one based on your needs. Forget about one rep max. Lift weights that you control with a full range of motion, in a controlled manner but that challenges you. Start there.

TasnimEz

Nia Shanks has lifting programs, even some for free. Nothing complicated but very effective and fun.