Strength training-weights

armymom5

Does anyone have a weight lifting program that they follow as in a workout that I could actually print out and take with me to the fitness center I go to. We do not have an inhouse trainer there and I'm really looking for some guidance on a program I could follow. I'm 47 years old and this will be the first time I have done weight lifting.:blushing:

JenMc14

New Rules of Lifting and New Rules of Lifting for Women have pages in them you can copy, I believe. Things like a 5X5 program and Wendler are pretty easy to write down to take with you or make a spreadsheet for. The All Pro Beginner Routine on the bb.com form is good, too. You could probably just print out the post.

TR0berts

stronglifts.com and http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki both have Excel spreadsheets that you can download and enter your data (or go by the defaults of just starting with the bar) and print out schedules with reps and sets. Of course, both of these programs require the use of a barbell - so if you don't have access to one, those links won't help you.

grimendale

I'll second the stronglifts 5x5 program. You can easily print it out or put it in an app like Jefit (which I use) to track your workouts. Plus, jefit has a gif of each exercise to show you proper form, which is nice.

cwolfman13

There are any number of tried and true programs out there that you can either download and/or purchase. I'm partial to Starting Strength, but Strong Lifts 5x5 and New Rules of Lifting for Woman are all good beginner routines. These routines focus largely on the big compound lifts that should be the foundation of any good lifting regimen regardless of experience. These routines will give you a ton of exposure to those lifts which are far more beneficial to the beginner than a bunch of isolation and assistance work.

EricCowperthwaite

I started New Rules of Lifting last week, total lifting newbie (no stranger to heavy stuff, was a tank crewman for 10 years). I didn't feel like creating my own workout logs since I figured other folks had already done that hard work. Did a search and found Werkit. They have workout logs for all the New Rules workouts, for sure.

Check out http://www.werkit.com/