Weight lifting advice

JCFan3

Hi, I am a female, almost 44 years old, 75 pounds overweight and I would like to start weight lifting. Where do I begin?

I hear lift heavy, low reps, lift light with high reps, don't use weights use your body weight. I feel like I have very weak muscles. How do I determine how much to lift? Some say see what is the max you can lift and then try to do a couple more reps, some say take your highest weight and back off 20%.

I am looking to build muscle to help increase my metabolism and to feel out my skin so that I will have less loose skin after losing weight. Any and all advice accepted.

TR0berts

3rd time I've linked to this today: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

Note: that's not a complaint - just something I kinda find amusing.

Look at the beginner's programs and see what you think you might like. And if starting with free weights, start with the lightest you can. You'll work your way up, if you follow the program correctly.

IILikeToMoveItMoveIt

Great link.
I would also suggest watching videos on form as you can injure yourself if you just start picking weights up willy nilly.
I watch Alan Thrall videos but there are others out there. I found out I have tight ankles and hips which I work on so when I go up in weights on things like squats, I won't tip forward and hurt myself. Weights are great and fun, I wish you the best!

Cherimoose

Watching form tutorials on Youtube is a good suggestion. Also video yourself doing the exercises. A good program for the over-40 crowd is New Rules of Lifting for Life.

Dano74

Welcome to Resultsville!

It's going to take some trial and error but you're really trying to get into a weight that you can lift into the 8-10 range, with some "hnnnn" effort in that last couple reps. There's all kinds of training protocols including time under tension, high rep, etc.... but as a beginner, just stick to that basic rule of thumb and you'll be a-ok. That might mean putting a weight back if it's too heavy or going up... but logging that weight every week will allow you to progress and see change through that "progressive overload" buzzword- IE- increasing weight as you get stronger to continue to build strength and muscle.

If you go body weight, just go to deep burn/failure and log those reps to better them the next week.

You're going to love your results- woot!

AnvilHead

TR0berts wrote: »

3rd time I've linked to this today: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

Note: that's not a complaint - just something I kinda find amusing.

Look at the beginner's programs and see what you think you might like. And if starting with free weights, start with the lightest you can. You'll work your way up, if you follow the program correctly.

^ Great list of programs in that thread. I'd add that it is important to start light no matter what program you choose - if you jump right in and start pushing too hard, you'll quickly learn what DOMS (delayed onset muscle soreness) is. Nothing will kill your desire to workout more than spending three days feeling like somebody is shoving dull, rusty, red hot, acid covered knives into your muscles every time you move!

canadianlbs

there's a stronglifts 5x5 sub-group for women here. you don't have to do stronglifts to be welcome either. lots of knowledge and encouragement.

JCFan3

Thanks everyone for your advice and the link on lifting. Looks a little overwhelming with so many topics but I am going to be starting with Dano74's and AnvilHead's advice. Start with what I can do 8-10 reps of and not overwhelm my muscles to the point of DOMS. Thanks again.

kathrynjean_

Just a note that if you are brand new to lifting, you might very well still get DOMS - even if you start slowly. It's new movements for the body.

DOMS usually don't last too long though and won't keep happening if you're consistently working out. (Unless you're adding new movements, etc.)

Wheelhouse15

kathrynjean_ wrote: »

Just a note that if you are brand new to lifting, you might very well still get DOMS - even if you start slowly. It's new movements for the body.

DOMS usually don't last too long though and won't keep happening if you're consistently working out. (Unless you're adding new movements, etc.)

DOMS is pretty much guaranteed even if you are used to working out and you go to something new you'll experience some just because you aren't used to that particular pattern of movement. They go away in about 3 to 5 weeks generally and you also increase your pain resistance through lifting so doms from other activates won't bother you so much.