Clueless about the weight room

AmyOutOfControl

Any woman weightlifters out there? I have a gym membership and no idea how to effectively use the weight room. Where do I start?

I am 40 yrs old, woefully out of shape, and 50 pounds overweight. I don't want to injure myself with newbie mistakes. Can anyone suggest a few beginner routines?

ew_david

Start with a plan. Always walk in knowing what routine you're doing that day.

New Rules of Lifting for Women (or just New Rules of Lifting) - get the book, it's highly informative
Stronglifts - decent starter program; no book, just a website
Starting Strength - another good book
All Pro - never did this one, but I've read good things

YouTube is your friend for looking up proper form.

livingleanlivingclean

Getting in to the weight room is fantastic - i would recommend finding a good trainer or experienced workout partner to show you how to do exercises correctly and to give you a plan to follow. Don't be afraid of lifting heavy!

jemhh

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 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* 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/
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

ndj1979

_dracarys_ wrote: »

Start with a plan. Always walk in knowing what routine you're doing that day.

New Rules of Lifting for Women (or just New Rules of Lifting) - get the book, it's highly informative
Stronglifts - decent starter program; no book, just a website
Starting Strength - another good book
All Pro - never did this one, but I've read good things

YouTube is your friend for looking up proper form.

cosign

colorfulcupcakes

I'm a woman, 41, and have been weightlifting for years. A big part of starting out is getting past the intimidation factor. If you can, the best thing is to sign up for some training sessions. Sometimes the gym will give you a free "tour" or session where they show you all the machines but this is less ideal than having a trainer for a few weeks.

If you aren't going to work with a trainer, I would suggest choosing 4 or 5 exercises to start out. You could choose from the lists on bodybuilding.com or something. So ok, write them down. Then look them up on youtube or bodybuilding.com to see them being done - look for how to keep good form. Take down any notes you'd like to have with you in the gym.

When I first started this, my goal was to get myself to the gym, do some things I knew, learn one or two new weight exercises, then just do cardio. If doing a new machine I would take time to learn where all the adjustments were, then do the exercise with no weight to feel it out, then add a bit of weight. And I'd write it down what weight I used. The first time might take you forever but you'll learn over time and get quicker. When I was doing cardio Id watch the people in the weights area and I'd choose something to try the next time.

Here are some tips: 1. Don't do your exercises right in front of the weight rack (where all the dumbbells are laid out). Leave space for people to walk up and get them. 2. People might come up to you and ask if you are done or if they can "work in a set." This is normal and if they "work in" it means you will take turns doing sets on a machine. 3. You will get extra staring if you do free weights (cuz you're female). And I mean LONG STARES. You aren't doing anything wrong, it's just cuz you're female. Don't let it scare you off. I suggest staring right back for several long awkward seconds until they look away. Try not to have any expression at all on your face.

Good luck, you can do this!!!

DavPul

_dracarys_ wrote: »

Start with a plan. Always walk in knowing what routine you're doing that day.

New Rules of Lifting for Women (or just New Rules of Lifting) - get the book, it's highly informative
Stronglifts - decent starter program; no book, just a website
Starting Strength - another good book
All Pro - never did this one, but I've read good things

YouTube is your friend for looking up proper form.

^^^All this

smashley_mashley

some gyms have a women's only section - it is a good starting place until you get comfortable with the exercises that you are doing before moving into the co-ed section. I always felt intimidated when I first started but now it is more of an "okay, just let me get this done" mentality.

Sarah4fitness

Cannot emphasize enough how much you will benefit from the guidance of a certified personal trainer. Entering the weight room for the first time is GREAT and you'll be amazed at the progress you can make QUICKLY, but using proper form, having a proper program, and having professional guidance will help you progress (and keep you safe!) much more effectively than going alone. It's worth the money, particularly if you find out what certifications the trainers at your gym have, and ensure you work with someone with a GOOD cert w/more than a year or two of actual employed experience in the industry.

runjumplift

Sarah4fitness wrote: »

Cannot emphasize enough how much you will benefit from the guidance of a certified personal trainer. Entering the weight room for the first time is GREAT and you'll be amazed at the progress you can make QUICKLY, but using proper form, having a proper program, and having professional guidance will help you progress (and keep you safe!) much more effectively than going alone. It's worth the money, particularly if you find out what certifications the trainers at your gym have, and ensure you work with someone with a GOOD cert w/more than a year or two of actual employed experience in the industry.

Yup!

KathyApplebaum

colorfulcupcakes wrote: »

A big part of starting out is getting past the intimidation factor. If you can, the best thing is to sign up for some training sessions. Sometimes the gym will give you a free "tour" or session where they show you all the machines but this is less ideal than having a trainer for a few weeks.

This. I've been lifting for 6 months, and I still get intimidated when moving to a new piece of equipment (or today when I had to go to a new gym). It's 110% mental, because when I do something new everyone is super nice, I don't hear any snickering behind my back, and I feel awesome when I'm done.

viennagrace

I agree with everyone above. I used to teach a weight training for women class and the first thing I would teach them is that you have just as much right to be there as anyone else. Most people are not there to make fun of others and those that are probably don't know what they are doing or aren't actually working out! Get a trainer that you feel comfortable with and has your goals in mind. Even if you go and doing cardiovascular a few times to checkout the trainers in action...Good luck and lift that iron, it's so good for you in so many ways.

middlehaitch

Agree with all that is said above.

I am older, lost my weight, done a variety of body weight (Nerdfitness), resistance work, and machines, and transferred to a lifting programme at the beginning of December.

I am comfortable in the gym, so it has just been a case of getting my 10 rep max sorted and finding the best positions in the area for most of the different routines.

I chose to do the All Pro routine as it is a rep progression before a weight progression and I feel more comfortable doing that as I go to the gym alone.
I do some exercises using dumbbells, squats using body bars as I think they will give me better form as I progress to the barbell, and an Olympic bar only for deadlifts.

If you don't know where to start and can't afford a trainer start one of the programmes listed above using dumbbells. It doesn't matter how light you start, get your form correct first- videos and a mirror are good for this.

Cheers, h.

sistrsprkl

All good advice on here, just want to add that if you decide not to hire a trainer, at least get one to show you around. I'd say pick a program first then you can show the trainer what you want to do. Don't be intimidated like I was.