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MyFitnessPal Community

Stronglifts

DebTavares

How many lbs should I start out with? I'm very much out of shape and very weak. Any advice would be appreciated.

Replies

ellyjobell

I'm still very new to lifting, but I would start light. For example, I started with an empty bar for bench and a 10 lb dumbell for squat. Since you go up in weight each session, you'll quickly be challenged even if you start very light. It'll give you a chance to focus on form.

CarlydogsMom

Start light and focus on getting your form on all lifts correct. I couldn't even use the bar for some of the lifts when I started, like overhead press. I could barely bench the bar. On squats, started with just the bar (and it was HARD but we had to deal with learning form with a bar), and on deadlifts, I started with the bar and some 10-pound bumper plates to raise the bar off the ground (so 65 pounds).

You can start with dumbbells, shorter fixed barbells, kettlebells, whatever works. The main point is to get that form down, and like ellyjobell says, you'll move quickly into progressively heavier loads. FORM FORM FORM!!!!

ellenoel87

I started Stronglifts earlier this year ... I couldn't lift the bar for the overhead press - so I used alternatives until I built up my strength. I started to feel like hulk really quickly lol. I'll be starting again the second week of January. I'm looking for an accountability buddy - add me if you're interested

even if your not I'm new to this and trying to make friends and get engaged in the community. Good luck ! I found the stonglifts 5x5 app really useful especially with the videos - it's simple has timers and a tracker - let me know what you think !

KathyApplebaum

ellenoel87 wrote: »

I found the stonglifts 5x5 app really useful especially with the videos - it's simple has timers and a tracker

Another vote for the SL5x5 app. I use the Android version, and it includes a short questionnaire to help you figure out the weight to start at, and tells you exactly the weight to use for each workout based on what you did the prior workout. It's free, although you can pay for a couple of bells and whistles.

Asher_Ethan

I was about to bring up the app. The app will help you find out where to start.

middlehaitch

For a squat I found using body bars really good for getting the form down. They range from 6-25+lb,which isn't heavy, but I found it easier if you are looking to transfer to a bar bell, as opposed to hand eights or kettle ball, you are moving the weight in the same position on your body.

Cheers, h.

LaurenAOK

You are generally supposed to start with just the bar and move up from there. But the bar might be too heavy for some exercises in the beginning - it was for me. Most gyms have those smaller preloaded barbells in 15lbs, 25lbs, etc. You can use those for things like the OHP or whatever until you are ready to move up to the bar and then add weight from there!

The first couple workouts will be a bit of trial and error as you find out what starting weights work for you. Remember that the weight should be comfortable enough that you can complete the 5x5 with good form, but heavy enough that you couldn't go beyond that.