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Beginning women's weight workout?

algrif37
Posts: 107 Member
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!
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Replies
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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.0 -
Thank you! I was worried I couldn't do it properly but I'm guessing doing something consistently is better than nothing!0
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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!!!0 -
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.0 -
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.
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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.0
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