Weight Lifting Starting Point

punkchic9590

Hey everyone,

Sorry if there have been these posts before. I'm looking for some tips and how to start weight lifting. I know weight lifting is a great way to burn fat and build muscles. I just don't know where to start. What kind of exercises to do. I want to lose the fat and gain the muscles. I know I'll probably look silly as the fat girl trying to lift weights, but you have to start somewhere. Right now I'm about 240 and 5'8. I've been trying to get my cardio in 3-4 times a week. But I want to add some weights in to help with my fat loss and muscle building.

So any advice on where to start with the lifting would be greatly apprecaited!

Unknown

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DancingMoosie

I started with stronglifts and just the 45lb bar.

ninerbuff

Stronglifts and Starting Strength are good. When I start clients out, we do a full body workout training 1 exercise per body part and doing 1-2 sets for a week or two to get acclimated. But stick to the basics. Compounds for the win.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

canadianlbs

nothing silly about it. you're stronger now than you would be at a lower weight without lifting, so you're doing the best thing starting now \o/

i did stronglifts, with the starting strength book as my technique reference (caveats here about 'eyes down' for squats and the weird hip thing he tries to get you to do for overhead press, but still a terrific basic reference for new lifters). later i dropped my sets down to 3x5 for a while, and then i started to lift on the wendler 531 programme. sl is the simplest entry path that i found, since you don't need to do a lot of fancy-pants math every workout to get the weights that you want to work with.

just an expectation check: lifting rocks in so many ways. but don't count on it to 'burn calories' or do anything turbo to the weight-loss part of your plan. i was motivated to look into it for the same kinds of reasons, but that isn't really what it's about for me 2+ years later.

Cherimoose

Since you're new i'd go with New Rules of Lifting for Women.

mgalovic01

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

singingflutelady

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

mgalovic01

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

singingflutelady

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

But does the person know enough about kinesiology and lifting to create a decent program? If one is looking for lifting programs on Pinterest I would guess not.
4 sets isn't too many sets for a beginner. Many beginning programs have warm up sets plus 5x5.

And no it isn't the "classic approach". It has it's place but it's not the be all of lifting. Pyramidizing doesn't automatically make it look like you "know what you are do" whatever that means. I don't look at people doing 5x5 or 3x10 or whatever and think they don't know what they are doing because they aren't doing pyramid sets.

mgalovic01

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

But does the person know enough about kinesiology and lifting to create a decent program? If one is looking for lifting programs on Pinterest I would guess not.
4 sets isn't too many sets for a beginner. Many beginning programs have warm up sets plus 5x5.

And no it isn't the "classic approach". It has it's place but it's not the be all of lifting. Pyramidizing doesn't automatically make it look like you "know what you are do" whatever that means. I don't look at people doing 5x5 or 3x10 or whatever and think they don't know what they are doing because they aren't doing pyramid sets.

It's not rocket science. You don't need a doctorate to make your own workout plan. I'm a workout enthusiast. There is a wealth of information online you can use to put something together.

Pyramids are the way to go, when you can IMO. They build gradually, and are conducive progress.

singingflutelady

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

But does the person know enough about kinesiology and lifting to create a decent program? If one is looking for lifting programs on Pinterest I would guess not.
4 sets isn't too many sets for a beginner. Many beginning programs have warm up sets plus 5x5.

And no it isn't the "classic approach". It has it's place but it's not the be all of lifting. Pyramidizing doesn't automatically make it look like you "know what you are do" whatever that means. I don't look at people doing 5x5 or 3x10 or whatever and think they don't know what they are doing because they aren't doing pyramid sets.

It's not rocket science. You don't need a doctorate to make your own workout plan. I'm a workout enthusiast. There is a wealth of information online you can use to put something together.

Pyramids are the way to go, when you can IMO. They build gradually, and are conducive progress.

Yes you can make your own program if you wish but you'll progress faster and farther with an actual established program.

You can easily progress very well with 5x5 and 3x10. They build gradually too. You don't just jump in at your working weigh. You do a few warm up sets and do the working sets at the appropriate weight. The next workout you add weight or reps (depending on the program) so yup you are progressing.

singingflutelady

Anyways op, I recommend choosing a program from this thread http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

mgalovic01

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

But does the person know enough about kinesiology and lifting to create a decent program? If one is looking for lifting programs on Pinterest I would guess not.
4 sets isn't too many sets for a beginner. Many beginning programs have warm up sets plus 5x5.

And no it isn't the "classic approach". It has it's place but it's not the be all of lifting. Pyramidizing doesn't automatically make it look like you "know what you are do" whatever that means. I don't look at people doing 5x5 or 3x10 or whatever and think they don't know what they are doing because they aren't doing pyramid sets.

It's not rocket science. You don't need a doctorate to make your own workout plan. I'm a workout enthusiast. There is a wealth of information online you can use to put something together.

Pyramids are the way to go, when you can IMO. They build gradually, and are conducive progress.

Yes you can make your own program if you wish but you'll progress faster and farther with an actual established program.

You can easily progress very well with 5x5 and 3x10. They build gradually too. You don't just jump in at your working weigh. You do a few warm up sets and do the working sets at the appropriate weight. The next workout you add weight or reps (depending on the program) so yup you are progressing.

Pyramids are just tried and true is all.
Those cookie cutter workouts come and go.
Why not custom tailor fit your workout to your personal preferences? It's means getting involved, and making a personal connection with what you're doing. I like to express myself through my workout. You can change it as you see fit.

singingflutelady

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

But does the person know enough about kinesiology and lifting to create a decent program? If one is looking for lifting programs on Pinterest I would guess not.
4 sets isn't too many sets for a beginner. Many beginning programs have warm up sets plus 5x5.

And no it isn't the "classic approach". It has it's place but it's not the be all of lifting. Pyramidizing doesn't automatically make it look like you "know what you are do" whatever that means. I don't look at people doing 5x5 or 3x10 or whatever and think they don't know what they are doing because they aren't doing pyramid sets.

It's not rocket science. You don't need a doctorate to make your own workout plan. I'm a workout enthusiast. There is a wealth of information online you can use to put something together.

Pyramids are the way to go, when you can IMO. They build gradually, and are conducive progress.

Yes you can make your own program if you wish but you'll progress faster and farther with an actual established program.

You can easily progress very well with 5x5 and 3x10. They build gradually too. You don't just jump in at your working weigh. You do a few warm up sets and do the working sets at the appropriate weight. The next workout you add weight or reps (depending on the program) so yup you are progressing.

Pyramids are just tried and true is all.
Those cookie cutter workouts come and go.
Why not custom tailor fit your workout to your personal preferences? It's means getting involved, and making a personal connection with what you're doing. I like to express myself through my workout. You can change it as you see fit.

I'm pretty sure strong lifts and many of the listed programs have been around for a while.

Yes but all that I am pointing out is that could be very inefficient if you don't understand programming. You think a rank beginner knows what exercises and order of exercises is best to meet their goals? I see tons of people at the gym who don't have well balanced programs and would do so much better if they had a program.

singingflutelady

@ninerbuff @usmcmp

mgalovic01

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

But does the person know enough about kinesiology and lifting to create a decent program? If one is looking for lifting programs on Pinterest I would guess not.
4 sets isn't too many sets for a beginner. Many beginning programs have warm up sets plus 5x5.

And no it isn't the "classic approach". It has it's place but it's not the be all of lifting. Pyramidizing doesn't automatically make it look like you "know what you are do" whatever that means. I don't look at people doing 5x5 or 3x10 or whatever and think they don't know what they are doing because they aren't doing pyramid sets.

It's not rocket science. You don't need a doctorate to make your own workout plan. I'm a workout enthusiast. There is a wealth of information online you can use to put something together.

Pyramids are the way to go, when you can IMO. They build gradually, and are conducive progress.

Yes you can make your own program if you wish but you'll progress faster and farther with an actual established program.

You can easily progress very well with 5x5 and 3x10. They build gradually too. You don't just jump in at your working weigh. You do a few warm up sets and do the working sets at the appropriate weight. The next workout you add weight or reps (depending on the program) so yup you are progressing.

Pyramids are just tried and true is all.
Those cookie cutter workouts come and go.
Why not custom tailor fit your workout to your personal preferences? It's means getting involved, and making a personal connection with what you're doing. I like to express myself through my workout. You can change it as you see fit.

I'm pretty sure strong lifts and many of the listed programs have been around for a while.

Yes but all that I am pointing out is that could be very inefficient if you don't understand programming. You think a rank beginner knows what exercises and order of exercises is best to meet their goals? I see tons of people at the gym who don't have well balanced programs and would do so much better if they had a program.

Yea, but are they sustainable? I see people jump on and off programs, get fit, then go back out of shape. You gotta do you, if you're going to keep doing it.

singingflutelady

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

But does the person know enough about kinesiology and lifting to create a decent program? If one is looking for lifting programs on Pinterest I would guess not.
4 sets isn't too many sets for a beginner. Many beginning programs have warm up sets plus 5x5.

And no it isn't the "classic approach". It has it's place but it's not the be all of lifting. Pyramidizing doesn't automatically make it look like you "know what you are do" whatever that means. I don't look at people doing 5x5 or 3x10 or whatever and think they don't know what they are doing because they aren't doing pyramid sets.

It's not rocket science. You don't need a doctorate to make your own workout plan. I'm a workout enthusiast. There is a wealth of information online you can use to put something together.

Pyramids are the way to go, when you can IMO. They build gradually, and are conducive progress.

Yes you can make your own program if you wish but you'll progress faster and farther with an actual established program.

You can easily progress very well with 5x5 and 3x10. They build gradually too. You don't just jump in at your working weigh. You do a few warm up sets and do the working sets at the appropriate weight. The next workout you add weight or reps (depending on the program) so yup you are progressing.

Pyramids are just tried and true is all.
Those cookie cutter workouts come and go.
Why not custom tailor fit your workout to your personal preferences? It's means getting involved, and making a personal connection with what you're doing. I like to express myself through my workout. You can change it as you see fit.

I'm pretty sure strong lifts and many of the listed programs have been around for a while.

Yes but all that I am pointing out is that could be very inefficient if you don't understand programming. You think a rank beginner knows what exercises and order of exercises is best to meet their goals? I see tons of people at the gym who don't have well balanced programs and would do so much better if they had a program.

Yea, but are they sustainable? I see people jump on and off programs, get fit, then go back out of shape. You gotta do you, if you're going to keep doing it.

Yes they are sustainable. As a beginner it would be very frustrating working out and not seeing the results you want because you don't know what you are doing.

Cherimoose

mgalovic01 wrote: »

It's not rocket science.

It's exercise science. Which involves an understanding of kinesiology and physiology to do it right. 90% of Pinterest workouts i've seen are majorly flawed. After following a proven program for a few months, feel free to tweak it a bit.

mgalovic01

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

singingflutelady wrote: »

mgalovic01 wrote: »

You can find a bunch of exercises for lifting weights on Pinterest. Some people prefer programs. Choosing which exercises I do is part of the fun to me. Just try to keep good posture. Don't round out your back. Do controlled, steady repetitions. Don't forget to breath, through your nose preferably. Keep the reps within about 80-90% of full range of motion. In other words, don't extend you limbs all the way out, like locking out your knees or elbows. Lift challenging weight, but not so heavy it causes you to sacrifice good form. I would recommend three sets per exercise to start out with. Increase the weight a little with each set. After warming up with some stretches, start with a weight that feels moderately heavy and work your way up to significantly heavy, but not very heavy, if you know what I mean.
Good luck.

Programs are preferred because they are created by people who are well educated in strength training. They are put together with much though in order for people to maximize their strength/hypertrophy (depending on the program) potential. Choosing random exercises without the training and experience often leads to ineffective workouts. Pinterest exercises are nowhere near as good as a well rounded time proven program.

And why 3 sets with increasing weight each set? Pyramiding is usually not included in beginner programs

I like to be in control of my workout.
You're just getting started with two sets. You got to get the blood pumping. Four sets is probably too much for beginners.
Why pyramidize? So you look like you know what you're doing. Just because you're a noob doesn't mean you have to look like one. It's not going to hurt anything. It's the classic approach.

But does the person know enough about kinesiology and lifting to create a decent program? If one is looking for lifting programs on Pinterest I would guess not.
4 sets isn't too many sets for a beginner. Many beginning programs have warm up sets plus 5x5.

And no it isn't the "classic approach". It has it's place but it's not the be all of lifting. Pyramidizing doesn't automatically make it look like you "know what you are do" whatever that means. I don't look at people doing 5x5 or 3x10 or whatever and think they don't know what they are doing because they aren't doing pyramid sets.

It's not rocket science. You don't need a doctorate to make your own workout plan. I'm a workout enthusiast. There is a wealth of information online you can use to put something together.

Pyramids are the way to go, when you can IMO. They build gradually, and are conducive progress.

Yes you can make your own program if you wish but you'll progress faster and farther with an actual established program.

You can easily progress very well with 5x5 and 3x10. They build gradually too. You don't just jump in at your working weigh. You do a few warm up sets and do the working sets at the appropriate weight. The next workout you add weight or reps (depending on the program) so yup you are progressing.

Pyramids are just tried and true is all.
Those cookie cutter workouts come and go.
Why not custom tailor fit your workout to your personal preferences? It's means getting involved, and making a personal connection with what you're doing. I like to express myself through my workout. You can change it as you see fit.

I'm pretty sure strong lifts and many of the listed programs have been around for a while.

Yes but all that I am pointing out is that could be very inefficient if you don't understand programming. You think a rank beginner knows what exercises and order of exercises is best to meet their goals? I see tons of people at the gym who don't have well balanced programs and would do so much better if they had a program.

Yea, but are they sustainable? I see people jump on and off programs, get fit, then go back out of shape. You gotta do you, if you're going to keep doing it.

Yes they are sustainable. As a beginner it would be very frustrating working out and not seeing the results you want because you don't know what you are doing.

Cherimoose wrote: »

mgalovic01 wrote: »

It's not rocket science.

It's exercise science. Which involves an understanding of kinesiology and physiology to do it right. 90% of Pinterest workouts i've seen are majorly flawed. After following a proven program for a few months, feel free to tweak it a bit.

You can try a program. If you find it's too much all at once, then just do bits and pieces. No need to burn yourself out before you can even get going. I'd always alter the program to suite my likes. Some would say I'm not getting the most out of it, but I've been in relatively good shape for years, while I see the people who stick to the script eventually end up dropping everything all together. It's not all or nothing.
It helps when you get some enjoyment out of what you're doing, and that for me means doing what I want to do at my pace. It's different when you actually put some thought into it, and choose what you want to do. No cookie cutter workout plan knows what I want to do and how I want to do it that day. That way I shape my body according to my mind, not someone else's, though I am influenced by others. To me it's a form of personal expression. I'm a student of the game. Therefore, I have so many avenues and options in the memory banks that will suit my mood so I can get something in, consistently. I guess that's where my interest lies. Some people aren't interested in all that and just want results. I just think they'll probably fall off and be back out of shape in a little while, since they're relying on someone else to come up with something for them. Seek out new areas when your current program gets played out, instead of just falling off.
Not everyone thinks like me, I know. Some people need a more structured approach. Some like to keep a journal, just not me. Find what works for you. If you do some research, and put some thought into what you do, you're more likely to stay consistently doing something.
As long as you're putting some time and effort into some form of physical exercise, even if you don't view it as exercise, on a consistent basis, you will see results. The key is consistency. So, you gotta work with yourself and find something that works for you, and keep finding new ways to incorporate some form of physical fitness into your life. Not like, ok I want to lose 20 lbs in 2 months. Then, gain it back next year, and be in the same boat over and over again. Even, if it takes you 5 months to to lose those 20 lbs, you'll be better off if you can keep it off.
It's as simple or complicated as you make it. I know some people are new so it takes some getting used to, like anything else, but once you do you find out it's really not that complicated. You don't have to know anything about exercise science, kinesiology and physiology to start lifting weights. All that will come in time. As long as you're maintaining good form and posture and not going too heavy, you should be fine. There is so much information online concerning those things, that I can get a better education on youtube and google than I could going to school. At least I'll retain something since I'm actually choosing to learn what I'm interested in at the moment.Your body will tell you what you're doing wrong. You have to get in tune with your body. If something hurts, you may have to research it and make adjustments. They say experience is the best teacher. Working out should exercise that mind- body connection.

firef1y72

I started compound lifting about 6 months ago using strong lifts weighing over 200lb at 5'1". I started each exercise with the 10kg bar and worked up from there. Then I had a hernia op (unrelated) and had to start up again and started with a wooden pole then progressed back to actual weights. It's a program that's really easy to get your head round and the progress is pretty quick at the start. But you won't lose lbs by lifting, my weight loss has really slowed, p possibly because lifting makes me really hungry. The inches though, well they are just melting away.

mgalovic01

firef1y72 wrote: »

I started compound lifting about 6 months ago using strong lifts weighing over 200lb at 5'1". I started each exercise with the 10kg bar and worked up from there. Then I had a hernia op (unrelated) and had to start up again and started with a wooden pole then progressed back to actual weights. It's a program that's really easy to get your head round and the progress is pretty quick at the start. But you won't lose lbs by lifting, my weight loss has really slowed, p possibly because lifting makes me really hungry. The inches though, well they are just melting away.

I know you said your hernia is unrelated, but that's one of the things about strong lifts. You start doing compound muscle group exercises like squats that require a lot of tension on your midsection without strengthening it first with core exercises. They're a good way to get a hernia if you don't have a strong core to begin with.

StealthHealth

^^ Squats strengthen the core muscles. They would be my go to exercise once I was able to perform them with good form and an empty bar.

leajas1

Hi! As stated above, I've heard that a lot of women start out with Strong Lifts. I, personally, started with the Muscle for Life program for females called Thinner Leaner Stronger. I knew nothing when I started and I couldn't be happier with the program and my results. In all honesty, though, I have nothing to compare it to. Do your research and see what you think fits best for you. Best of luck to you and have fun!!

mgalovic01

StealthHealth wrote: »

^^ Squats strengthen the core muscles. They would be my go to exercise once I was able to perform them with good form and an empty bar.

How do you think someone gets a hernia? By lifting something heavy with inadequate core strength. No doubt squats strengthen core muscles, but they could also cause a hernia if your core isn't up to the task. It's more of a static, isometric contraction that strains the midsection when performing squats. Core exercises like crunch help develop your core strength without putting the kind of pressure that squats do on your midsection.

trigden1991

mgalovic01 wrote: »

StealthHealth wrote: »

^^ Squats strengthen the core muscles. They would be my go to exercise once I was able to perform them with good form and an empty bar.

How do you think someone gets a hernia? By lifting something heavy with inadequate core strength. No doubt squats strengthen core muscles, but they could also cause a hernia if your core isn't up to the task. It's more of a static, isometric contraction that strains the midsection when performing squats. Core exercises like crunch help develop your core strength without putting the kind of pressure that squats do on your midsection.

An empty bar is not really heavy though, which is what was suggested.

mreichard

Another voice for starting with a solid beginner program, keeping the weights light while you learn form and sticking with the program. I lifted weights for years based on vague notions that I picked up in a high school weight room 35 years ago, and made virtually no progress. Now, at 49 after 7 months of following a beginner program (StrongLifts) I'm stronger than I have even been in my life, including when I was working out 90 minutes 5 days a week with the high school football team. Just yesterday, I benched 25 reps of a weight that I have wanted to be able to lift just once since high school.

Part of this is following the program, and part of it is about form -- I am able to bench more now because I know how to protect my shoulders (previously they would always get injured when I benched). I used to think you just laid down on the bench and pushed the bar up. Now I know that bench is probably the most technical lift there is, which I could not have imagined before I started learning about it.