Help me start lifting!
TheSlorax
Posts: 2,401 Member
So I have been reading up on lifting for a couple weeks now and needless to say, my head is absolutely swimming. Also, I'm confused. Really confused. Basically I have a lot of questions and because I am completely new to this (I'm not joking, the only time I've lifted any weights was to move them out of my way), I need some MFP help in the form of lifting for dummies. I am doing cardio but I do not want to be "skinny fat" and also, people who lift heavy also look amazing. End of.
I would like to first lose 100 lbs but eventually that may be more. I am a little over halfway there. Correct me if I'm wrong, but this is a good time as any to start, right? I also would like to lift at home if I can. I currently cannot afford a gym better than Planet Fitness and they kind of scare me on their policies regarding lifting. I don't wanna set off the alarm, lol. So here goes, my questions are as follows:
1. WHERE do I start? I know I should start low. I am somewhat strong but I do not want to overdo it. How do I know exactly how much weight to start with? Is there a program that spells this out for me in very simple, layman's terms? NROL4W? Starting Strength? Which one is going to confuse me the least?
2. Are there any really good videos or instructions on basic form and the types of lifts I should be doing? I looked but again, confused and there's a lot of info out there. I'm a visual learner so seeing some videos would be great.
3. What equipment do I need to do this at home? I live in a studio apt but I do have space for a small rack, if that even exists. Actually, is a rack absolutely necessary or can I just go for the weights? My apt is big enough that I can clear everything out of the way for a good workout space. I think I can also find room for a small bench. Again, my apt is a pretty decent size.
4. Lastly, am I crazy to want to do this at home in my studio? Is it going to be impossible? If I need to just do it at a better gym I may be able to rearrange some finances to do so, but I would really like to do it at home to make it as easy as possible for me to keep up with.
Also, most importantly, I would like to be able to afford it!
THANK YOU so much in advance for answering my stupid questions. I feel really dumb having to ask all of them, but I am completely new to exercise in general, let alone this whole lifting concept. I had no idea exercise could be so confusing!
I would like to first lose 100 lbs but eventually that may be more. I am a little over halfway there. Correct me if I'm wrong, but this is a good time as any to start, right? I also would like to lift at home if I can. I currently cannot afford a gym better than Planet Fitness and they kind of scare me on their policies regarding lifting. I don't wanna set off the alarm, lol. So here goes, my questions are as follows:
1. WHERE do I start? I know I should start low. I am somewhat strong but I do not want to overdo it. How do I know exactly how much weight to start with? Is there a program that spells this out for me in very simple, layman's terms? NROL4W? Starting Strength? Which one is going to confuse me the least?
2. Are there any really good videos or instructions on basic form and the types of lifts I should be doing? I looked but again, confused and there's a lot of info out there. I'm a visual learner so seeing some videos would be great.
3. What equipment do I need to do this at home? I live in a studio apt but I do have space for a small rack, if that even exists. Actually, is a rack absolutely necessary or can I just go for the weights? My apt is big enough that I can clear everything out of the way for a good workout space. I think I can also find room for a small bench. Again, my apt is a pretty decent size.
4. Lastly, am I crazy to want to do this at home in my studio? Is it going to be impossible? If I need to just do it at a better gym I may be able to rearrange some finances to do so, but I would really like to do it at home to make it as easy as possible for me to keep up with.
Also, most importantly, I would like to be able to afford it!THANK YOU so much in advance for answering my stupid questions. I feel really dumb having to ask all of them, but I am completely new to exercise in general, let alone this whole lifting concept. I had no idea exercise could be so confusing!
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Replies
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read Starting Strength by Mark Rippetoe, it's available on Amazon for not very much money
re equipment - squat rack, barbell, plates, exercise bench. I don't even have this, I have a coffee table, two bedside tables and a barbell that I borrowed from a friend. You can have a look at sites for buying online if you are on a tight budget. If you are not on a tight budget, then a power cage is better than a squat rack and you can buy all the stuff at a decent sports shop.
re instruction videos - look on you tube for anything of Mark Rippetoe, he also has a DVD that goes with starting strength.
I work out at home doing strongliffts (similar to starting strength, but it's free, but starting strength is a lot better) and like I said two bedside tables for a squat rack and a coffee table for a bench. So no, I don't think you're crazy. But I am planning on acquiring a power cage as soon as I can.
If you are limited only to planet fitness, you should probably be okay for a while before you set off their utterly ridiculous "lunk" alarm... if you do then consider it a badge of honour, because it means you're working hard. But you may be able to get a barbell, plates and squat rack for your home on a website for 2nd hand goods, at a bargain price.
Another thing, I have bouncy rubber plates on my barbell, considering I don't have a proper squat rack or power cage, this is great it means if I drop the barbell on the floor it doesn't break my floor tiles. If you buy your own stuff and only have a squat rack rather than a power cage, I'd recommend this.0 -
Avoiding body shaming is good. Runners would probably do more cardio than weights and I think calling any of them "skinny fat" is ignorant.0
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Btw I'm not recommending the bedside table/coffee table equivalents of a squat rack and bench, probably they're not the most safe option. The bedside tables are from Ikea and very sturdy though, and the barbell has only damaged them a little bit. But it's a pain in the behind because I have to load the barbell onto my back from the down position of the squat not from upright, and that means i've done half a squat before I even start each set. So not very optimal.0
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Avoiding body shaming is good. Runners would probably do more cardio than weights and I think calling any of them "skinny fat" is ignorant.
when did she say runners were "skinny fat"
skinny-fat = normal weight obesity = in the healthy BMI range while having a too high body fat percentage. She said she didn't want to be skinny-fat, she didn't say any particular group of people were skinny-fat.0 -
If you want to do this at home why not try body weight work outs like "You are your own gym" by Mark Lauren0
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Avoiding body shaming is good. Runners would probably do more cardio than weights and I think calling any of them "skinny fat" is ignorant.
when did she say runners were "skinny fat"
skinny-fat = normal weight obesity = in the healthy BMI range while having a too high body fat percentage. She said she didn't want to be skinny-fat, she didn't say any particular group of people were skinny-fat.
I know I was giving an example.0 -
Avoiding body shaming is good. Runners would probably do more cardio than weights and I think calling any of them "skinny fat" is ignorant.
Before I even respond to the other very helpful post, I'm not body shaming anyone. It's a term used by many many many fitness experts to describe someone who has lost weight by concentrating on cardio without a lot of strength training or lifting. I didn't even mean it in a negative way, I'm just saying I would like to tone up alongside my weightloss. I even used it in quotations so isn't that a hint that it's not my own term???
Just trying to get this out of the way before it starts anything. I'm really looking for assistance here and I would hate for this to be a tangent.0 -
Avoiding body shaming is good. Runners would probably do more cardio than weights and I think calling any of them "skinny fat" is ignorant.
Before I even respond to the other very helpful post, I'm not body shaming anyone. It's a term used by many many many fitness experts to describe someone who has lost weight by concentrating on cardio without a lot of strength training or lifting. I didn't even mean it in a negative way, I'm just saying I would like to tone up alongside my weightloss. I even used it in quotations so isn't that a hint that it's not my own term???
Just trying to get this out of the way before it starts anything. I'm really looking for assistance here and I would hate for this to be a tangent.
My apologies. I do think that its a horrible term to use for someone who does cardio more than weights - but your right I shouldn't if turned it into an issue. Good luck with your weight training
FYI - I do SL 5X5 and I am seeing good results.0 -
read Starting Strength by Mark Rippetoe, it's available on Amazon for not very much money
re equipment - squat rack, barbell, plates, exercise bench. I don't even have this, I have a coffee table, two bedside tables and a barbell that I borrowed from a friend. You can have a look at sites for buying online if you are on a tight budget. If you are not on a tight budget, then a power cage is better than a squat rack and you can buy all the stuff at a decent sports shop.
re instruction videos - look on you tube for anything of Mark Rippetoe, he also has a DVD that goes with starting strength.
I work out at home doing strongliffts (similar to starting strength, but it's free, but starting strength is a lot better) and like I said two bedside tables for a squat rack and a coffee table for a bench. So no, I don't think you're crazy. But I am planning on acquiring a power cage as soon as I can.
If you are limited only to planet fitness, you should probably be okay for a while before you set off their utterly ridiculous "lunk" alarm... if you do then consider it a badge of honour, because it means you're working hard. But you may be able to get a barbell, plates and squat rack for your home on a website for 2nd hand goods, at a bargain price.
Another thing, I have bouncy rubber plates on my barbell, considering I don't have a proper squat rack or power cage, this is great it means if I drop the barbell on the floor it doesn't break my floor tiles. If you buy your own stuff and only have a squat rack rather than a power cage, I'd recommend this.
THANK YOU so much for this. Really, it's exactly what I was looking for. So if I was to go for a squat rack, a bench, and of course the barbell, that sounds like it would be more than enough equipment. I don't think I have enough room for a power cage based on a quick google search. I have this weird defunct fireplace in my front room that I'd put the squat rack in front of (or under in the actual like, hearth I think? Idk it's weird lol!). Then I'd move it out when I was going to use it. I am going to look at the Starting Strength and the videos by him.0 -
Avoiding body shaming is good. Runners would probably do more cardio than weights and I think calling any of them "skinny fat" is ignorant.
Before I even respond to the other very helpful post, I'm not body shaming anyone. It's a term used by many many many fitness experts to describe someone who has lost weight by concentrating on cardio without a lot of strength training or lifting. I didn't even mean it in a negative way, I'm just saying I would like to tone up alongside my weightloss. I even used it in quotations so isn't that a hint that it's not my own term???
Just trying to get this out of the way before it starts anything. I'm really looking for assistance here and I would hate for this to be a tangent.
My apologies. I do think that its a horrible term to use for someone who does cardio more than weights - but your right I shouldn't if turned it into an issue. Good luck with your weight training
FYI - I do SL 5X5 and I am seeing good results.
No problem. I also don't like the term but since it's pretty widely used, I assumed people would know what I was referring to and figure out what the hell I'm trying to do here, haha. I've heard of the strong lifts but is it a good program for complete beginners?0 -
I just started SL 5x5 yesterday and even though I'm sore today, I can't wait to lift again!0
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Avoiding body shaming is good. Runners would probably do more cardio than weights and I think calling any of them "skinny fat" is ignorant.
Before I even respond to the other very helpful post, I'm not body shaming anyone. It's a term used by many many many fitness experts to describe someone who has lost weight by concentrating on cardio without a lot of strength training or lifting. I didn't even mean it in a negative way, I'm just saying I would like to tone up alongside my weightloss. I even used it in quotations so isn't that a hint that it's not my own term???
Just trying to get this out of the way before it starts anything. I'm really looking for assistance here and I would hate for this to be a tangent.
My apologies. I do think that its a horrible term to use for someone who does cardio more than weights - but your right I shouldn't if turned it into an issue. Good luck with your weight training
FYI - I do SL 5X5 and I am seeing good results.
No problem. I also don't like the term but since it's pretty widely used, I assumed people would know what I was referring to and figure out what the hell I'm trying to do here, haha. I've heard of the strong lifts but is it a good program for complete beginners?
I think so its designed for beginners in mind, I have bought starting strength as well which brings in other barbell movements. The SL 5X5 book is free though so it would be a good read for you. To be honest barbell training that brings in compound movements (Squats are your friend!) is worth reading/ doing.
http://stronglifts.com/free-stronglifts-5x5-report/0 -
I got this off of facebook to help me and my family, I think it's best to get tips from some of the best that have been their and done that like "Cory Everson". Hope it helps.
Cory Everson
If you are just starting your workout program or just getting back into working out, here are some basic guidelines..
THE RULES OF WORKING OUT
Be sure to check with a physician to make sure you are fit to workout and if you can find a great trainer to assist you.
Use both free weights and machines.
Always stretch and warm up before training.
Emphasize safety and technique at all times.
Follow a systematic, organized program.
Start slowly and build up gradually.
Use partners if you want. Use spotters when necessary.
Beginners should train with weights three alternating days of the week.
Do a maximum of three exercises per body part.
Do between one to three sets of each exercise.
Do between 8-15 repetitions on each set.
Other than on your initial warm-up sets, use the heaviest weight you can for the required reps.
Stay on a beginning program for at least six months.
Progressive overload, training volume, training intensity, frequency, specificity, and isolation are body building principles to live by.0 -
Bill Phillips has a great program Body for LIfe. It gives you the exercises to do, and a way to lift weights that are heavy for what you are used to. Great place to start.0
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Sl 5x5 is awesome.
You need anything with progressive overload
And a routine that's trackable.
Hit the free weight compound lifts if anything.
Squats, bench press, overhead, deadlift,rows.
Stuff that hits multiple muscles is the best way to go,imo.0 -
Bump
great tips here :0)0 -
read Starting Strength by Mark Rippetoe, it's available on Amazon for not very much money
re equipment - squat rack, barbell, plates, exercise bench. I don't even have this, I have a coffee table, two bedside tables and a barbell that I borrowed from a friend. You can have a look at sites for buying online if you are on a tight budget. If you are not on a tight budget, then a power cage is better than a squat rack and you can buy all the stuff at a decent sports shop.
re instruction videos - look on you tube for anything of Mark Rippetoe, he also has a DVD that goes with starting strength.
I work out at home doing strongliffts (similar to starting strength, but it's free, but starting strength is a lot better) and like I said two bedside tables for a squat rack and a coffee table for a bench. So no, I don't think you're crazy. But I am planning on acquiring a power cage as soon as I can.
If you are limited only to planet fitness, you should probably be okay for a while before you set off their utterly ridiculous "lunk" alarm... if you do then consider it a badge of honour, because it means you're working hard. But you may be able to get a barbell, plates and squat rack for your home on a website for 2nd hand goods, at a bargain price.
Another thing, I have bouncy rubber plates on my barbell, considering I don't have a proper squat rack or power cage, this is great it means if I drop the barbell on the floor it doesn't break my floor tiles. If you buy your own stuff and only have a squat rack rather than a power cage, I'd recommend this.
THANK YOU so much for this. Really, it's exactly what I was looking for. So if I was to go for a squat rack, a bench, and of course the barbell, that sounds like it would be more than enough equipment. I don't think I have enough room for a power cage based on a quick google search. I have this weird defunct fireplace in my front room that I'd put the squat rack in front of (or under in the actual like, hearth I think? Idk it's weird lol!). Then I'd move it out when I was going to use it. I am going to look at the Starting Strength and the videos by him.
Yard sales, second hand shops often have little used dumbells, benches. Also Craigslist.com if yard sales don't turn up with what you are looking for. If you are looking to have a mini gym at home, start looking for other people's cast offs. And in the interim, take whatever you have around the house that is heavy, put it in that room and lift it a bunch of times using different exercises. Plastic gallon jugs of different sizes filled with sand can be great for curls or over the head lifts for arms. Put one in each hand and do squats or running in place or jumping jacks. None of this stuff is complicated or expensive if you don't want it to be. Hope this helps with some low cost quick start ideas for you. Good luck in your journey.0 -
I second the 'starting strength' suggestion. It's very informative - basically the same routine as SL 5x5 but there's loads of information on using the correct form.
It's cheap enough to start from home - I started off with a broomstick and small plates (from amazon) as I couldn't even manage squats with the empty bar to start off with
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These are some great tips, thanks so much. I will try the SL 5x5 and Starting Strength! There are some great deals on craigslist so I don't think I'll have any problem picking up some used equipment.0
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