What size free weights should I be lifting?

Sunny1007

I've recently gained 30 lbs and this time want to lose weight while building muscle. The last time I was a complete cardio bunny and just felt really weak all the time when it came to picking things up etc. What free weights should I use to help build some sort of muscle and become stronger? I am 5'5 and early 20's if that helps any. Thanks

TR0berts

Follow a beginner's routine - you can choose one here: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

Follow its directions - if there's any question, start with an empty bar, then work up.

TavistockToad

You can't really lose weight and gain muscle at the same time, other than newbie gains or doing recomp.

Lift or do some form of resistance training to retain as much muscle as possible...

If you haven't used free weights before you might want a session or 2 with a trainer for form.

BrianSharpe

If you pick a program like Stronglifts 5 x 5 the recommendation is for beginners to start with an empty bar and add 5 lbs for each workout (which may feel ridiculously easy at first but the idea is to work on form before getting to the heavier stuff).

Like any other new activity it's best to follow a progressive / structured program.

girlinahat

start with bodyweight exercises such as You are your Own Gym

From that maybe move into one of several full body programmes - have a look through this thread:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

or look into Stronglifts 5x5
Starting Strength
Allpro Beginners
Strong curves
New Rules of Lifting.

Don't try and create your own programme. Look up YouTube videos for form and ask in the gym for advice. Start with what you can manage and don't overdo it, but progress at a sensible rate.

jessiefrancine

I have had great success with a freeeweights program called StrongLifts 5x5. It's basically just a handful of compound lifts that you do on a regular basis (like 3x per week). You start with a light weight and add weight each time so that eventually you are lifting some pretty heavy stuff. Don't be intimidated by the heavy lifting section of the gym (it sounds like you aren't, so you go girl!). I've been doing Stronglifts for a little over a year and have noticeably changed my physique as well as my functional strength. There is a fabulous MFP group for women doing Stronglifts and I highly recommend you check it out and read all the documents there, as they have broken down the program, the lifts, and discussed modifications to the program that are helpful for women. Here's a link to the group. Read everything in the Stronglifts 5x5 Summary folder. You won't be sorry. There's also a free Stronglifts app that is fabulous and keeps track of your progress and tells you what lifts to do next and how much weight to put on the bar.

There are other programs that are equally as good as Stronglifts, of course, so you might Google them up and do some reading to find the one you think will work best. Some of those programs are New Rules of Lifting for Women, Strong Curves, Ice Cream Fitness, and Starting Strength.

IMPORTANT - if weight loss is your primary goal, then the most important thing is to stay in a deficit. That is the only way you will lose weight. Strength training can certainly complement that goal and is a very worthwhile activity, but sometimes people are lulled into a false sense of security like "lifting weights burns so many calories I can eat all the things and still lose weight" and that is a great way to sabotage your progress.

TLDR; Eat at a deficit. Lift heavy things. Stronglifts is awesome. Good luck, you can do it!

quiksylver296

Another vote for Stronglifts! It is AWESOME! The only thing I would add to @jessiefrancine's post is that you can download the Stronglifts app at stronglifts.com to track your workout at the gym. Takes any and all guesswork out of it.

Lizarking

a little more than you did last workout.

ROBOTFOOD

Try out 5x5 or 531. They have apps. Easy to follow.