Beginning women's weight workout?

algrif37
algrif37 Posts: 107 Member
edited November 2024 in Fitness and Exercise
I'm ready to finally start adding weight training to my program again. I did it as a teenager and young adult but not in a long time. I'm 44-year-old woman with about 20 pounds to lose and a lot of fat to lose. I tried the first day of strong lifts yesterday with just the bar and I hurt bad!! I don't think there's anyway I'm going to be able to add weight on every session. And I don't feel like I did the barbell row correctly because it hurt my back no matter how neutral of the position I try to stay in. Anyway just anyone have a good begin her weight training recommendations for a three day a week program? Thank you!

Replies

  • kshama2001
    kshama2001 Posts: 28,055 Member
    You could see if your library has "New Rules of Lifting for Women," or the later book, "Strong," and give that a try.

    I wasn't able to do this myself because knee issues rule out a lot of the lower body exercises, yada yada yada, but it could work for you.
  • algrif37
    algrif37 Posts: 107 Member
    Thank you! I was worried I couldn't do it properly but I'm guessing doing something consistently is better than nothing!
  • TK6299
    TK6299 Posts: 502 Member
    edited March 2016
    https://www.youtube.com/watch?v=U0bhE67HuDY
    This is a good one as well, with dumbbells. BTW, at 43 I am in the best shape of my life. You can do this!!!
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    Have a look at All Pro. It is a compound programme but the reps increase (8-12) before the weight increases.

    If the bar is too heavy, like stated up thread, adapt the move for hand weights.

    Cheers, h.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Best thing is work with a competent personal trainer to find out why you're having pain.

    If you can't go that route, a good program for your age bracket is New Rules of Lifting for Life. :+1:
  • serenityfrye
    serenityfrye Posts: 360 Member
    I started with 10 lb dumbbells and moved up very slowly. I have scoliosis so have to take things slowly and carefully so as not to throw out my back, but eventually was able to work my way up to a bar with weight on it. Move at whatever pace feels comfortable but challenging to you. I also found that yoga and a hot bath with epsom salts helps with the soreness.
  • WilsonFilson
    WilsonFilson Posts: 83 Member
    edited March 2016
    Get this book: http://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate/dp/1938895290/ref=dp_ob_title_bk
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