New to gym

kentuckykay96

Hey there everyone, I was wondering if anybody has any suggestions for me in the gym. I am wanting to begin some strengthening to aid in my weight loss but literally have no clue where to start. How do I know what poundage to begin at and how many reps I should push for. Note: I’m not looking to bulk. Any suggestions are appreciated!!

Tikiboo23

Hi bangeek1,
First of all, congratulations to you for implementing weight training in your program.
You should do 3 sets with anywhere from 8-12 reps with any machine. If you can’t do 6 reps, your weight is too heavy, if you are doing 20 reps, your weight is too light. You should be able to do 10 and push for another 1 to 2 reps. Hope this helps. Watch videos for proper form, never compromise your form, it will only lead to injuries. Hope this helped

HamsterManV2

Hello there. I recommend you find a tried and true program, made by a professional. What are your goals?

Popular novice programs are Strong Curves (3x days a week), Starting Strength/Strong Lifts (3 days a week), and some others.

The point of these is that they are

1. Full body programs, so you work out all muscle groups each day
2. The proper intensity to stimulate muscle growth FOR A NOVICE with...
3. sufficient recovery between lifting sessions (this is where your muscle grows) which leads to...
4. progression - you weights lifted should increase slowly each session. This is the novice effect - because a novice's body is untrained, he/she will gain strength at a rapid rate (usually between each session or weekly). A experienced lifter might have to train for weeks/months while eating a lot to increase their lifts.

i.e. your progression should be clear and measurable. If you were only able to lift 20lbs when you started, and you can now lift 30lbs or more, you KNOW FOR FACT that you got better/stronger.

Pick a program that has the above. Strong Curves is popular among women so I'd go with that (they have novice or intermediate ones, 3 or 4 days a week). Throw in a caloric deficit (TDEE-250 to 500) and you will be losing weight, building strength, and feeling good!

kentuckykay96

Thanks you all

FatWithFatness

2nd starting strength.