Beginning weight lifting as a woman

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TheChrissyT
TheChrissyT Posts: 263 Member
in Health and Weight Loss
Okay, so I'm not sure where I should post this, so I'm posting it here. My big goal is to lose weight. I've lost a lot of weight already, and I still want to lose another 60lbs... but more than I care about that, I care about how I look and feel. I want to have a prettier shape at the end of this, and I want to be strong.

I've been reading as much as I can find about this online... and honestly, I think I'm in information overload. SO, if there's someone out there who wants to help out a noob, I'd be eternally grateful to hear what worked for you.

I have 3 days per week in the gym, 4 if all the stars align and my dude is patient enough to watch our children. I can be there for around 2 hours each time. In these three days I want to be able to do cardio, and strength training.

I'm not sure how to break down those three days. Arms/chest, abs/back, butt/legs??
What do your days look like? How long do they take you? Do you do cardio on the days you lift? What do you eat? Does that really matter if you're not looking to be a body building goddess (yet)?

I had a gym partner that could spot for me, but it was a man, and even though I made it very clear that I wasn't interested in anything but a workout buddy/support for each other, he got creepy, so now I'm on my own. I'd prefer exercises that are safe by myself and not too complicated since I am definitely a beginner and I don't want to hurt or embarrass myself. lol

I know this is a lot, but any helpful tips, thoughts, suggestions, websites, high fives, whatever would be helpful. lol

Thank you in advance!




Replies

  • jemhh
    jemhh Posts: 14,261 Member
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    Don't make up a plan. Use an established routine since you're a beginner. Here are a few possibilities:




    Strength training programs
    * Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
    * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
    * NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
    * Stronglifts - http://stronglifts.com/
    * 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
    * Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
    * Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
    * Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
    * A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
  • stealthq
    stealthq Posts: 4,298 Member
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    This would be better posted under fitness and exercise - you'll get more recommendations.

    My recommendation would be to start with a beginner's weight lifting routine like Stronglifts (substitute any full-body beginner's routine) and a 30 min cardio session of whatever you like to do.

    Stronglifts and similar routines are easy enough to learn on your own so long as you start light, and don't increase weights until you have the form down. The gym does need at least a squat rack. If the gym has a safety cage, you won't need a spotter. If it doesn't, you will eventually need one for bench press and arguably overhead press but not the rest and not right away. If you really don't want a spotter, then look into full body beginner routines that use dumbbells, kettlebells, or are just bodyweight.
  • Mediocrates55
    Mediocrates55 Posts: 326 Member
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    I started out with 30 minutes of cardio of varying intensity and Stronglifts 5x5. Tried several other programs and I always come back to SL- for time it takes and the way I hurt afterward it seems to work best for me. You may need to start out at lower weights and THAT'S O.K. don't pressure yourself to hit the recommended weight immediately. Make sure your form is good first.
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
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    TheChrissyT wrote: »
    Okay, so I'm not sure where I should post this, so I'm posting it here. My big goal is to lose weight. I've lost a lot of weight already, and I still want to lose another 60lbs... but more than I care about that, I care about how I look and feel. I want to have a prettier shape at the end of this, and I want to be strong.

    I've been reading as much as I can find about this online... and honestly, I think I'm in information overload. SO, if there's someone out there who wants to help out a noob, I'd be eternally grateful to hear what worked for you.

    I have 3 days per week in the gym, 4 if all the stars align and my dude is patient enough to watch our children. I can be there for around 2 hours each time. In these three days I want to be able to do cardio, and strength training.

    I'm not sure how to break down those three days. Arms/chest, abs/back, butt/legs??
    What do your days look like? How long do they take you? Do you do cardio on the days you lift? What do you eat? Does that really matter if you're not looking to be a body building goddess (yet)?

    I had a gym partner that could spot for me, but it was a man, and even though I made it very clear that I wasn't interested in anything but a workout buddy/support for each other, he got creepy, so now I'm on my own. I'd prefer exercises that are safe by myself and not too complicated since I am definitely a beginner and I don't want to hurt or embarrass myself. lol

    I know this is a lot, but any helpful tips, thoughts, suggestions, websites, high fives, whatever would be helpful. lol

    Thank you in advance!




    I highly recommend this...

    images?q=tbn:ANd9GcSIhgAGgexlOinVT_7gU4KxrghKUbqqSxUerZhvJ4SsIj7_iewsMA

    for best results, you will want to use an established program...it takes a lot of knowledge to program your own routine. the read alone would be highly beneficial to you and will explain a lot. the program is a solid beginner program for lifting for general fitness. programs like stronglifts, etc are also good beginner programs but their emphasis is more on optimizing strength gains...New Rules is more about general fitness...you will lift in a variety of rep ranges and you will also perform other exercises that focus on balance, mobility, etc.
  • strong_curves
    strong_curves Posts: 2,229 Member
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    jemhh wrote: »
    Don't make up a plan. Use an established routine since you're a beginner. Here are a few possibilities:




    Strength training programs
    * Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
    * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
    * NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
    * Stronglifts - http://stronglifts.com/
    * 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
    * Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
    * Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
    * Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
    * A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

    *agrees*

    adding Strong Curves to the list :)

    http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf

  • TheChrissyT
    TheChrissyT Posts: 263 Member
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    Thank you all for taking the time for this! I really appreciate it. I will try that other forum as well after I look through all the suggestions here. I might want to pace myself so I don't just get confused. I will check out that book too! :) You guys have really made my day.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
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    If you're new to exercise I think 2 hours might be overreaching it ...and you might burn out

    What do you like? Do that

    For strength work I'd go with stronglifts or strong curves as posted above personally but they might be a bit intimidating to start out. Perhaps you could get a trainer to help you start

    You could start with bodyweight if you like

    For cardio something you enjoy ...
  • kshama2001
    kshama2001 Posts: 27,902 Member
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    You may get a lot of conflicting or non-specific info here. What about taking a few sessions with a personal trainer at your gym?

    I do cardio during the day, most days, and workout at night, three times per week. I'm waiting on abs until I lose more weight - not sure if that's a myth or not.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
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    2 days lifting (45 min/max) ea. 1 day cardio - 20 mins sprint 8 program. You'll be good!
  • TheChrissyT
    TheChrissyT Posts: 263 Member
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    rabbitjb wrote: »
    If you're new to exercise I think 2 hours might be overreaching it ...and you might burn out

    What do you like? Do that

    For strength work I'd go with stronglifts or strong curves as posted above personally but they might be a bit intimidating to start out. Perhaps you could get a trainer to help you start

    You could start with bodyweight if you like

    For cardio something you enjoy ...

    Thank you, I'm checking those out right now. I'm not entirely new to exercise. I was in a fitness group a couple of years ago and trained 3 days a week with a personal trainer, but it was all body weight exercises, medicine balls, and resistance bands, so I don't know very much about lifting actual weights. I've been working out at the gym for about 3 months now, and seen a lot of results. I've stayed the same weight but lost almost 3 inches on my waist and hips, so I know it's a muscle exchange, but I was working out with a man, and I just did was he wanted to do... but I don't think that he was exactly knowledgeable. I want to get focused now that I'm on my own and I want to make sure I do it right. I really enjoy working out, so I'm not concerned about burnout. It's my "mom time".

    Hopefully stronglifts/curves will get me on my way <3

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