I want to start lifting, but no clue how too

duckie611

Howdy all. Sorry if this is annoying (you know, being my first post and all), but everyone on here is just too inspiring to pass up this chance.

I want to start lifting. Since I'm trying to slim down a bit, but am already at a healthy weight, I would assume lifting is a good go to. I've used machines in the past and some dumbbells for curls*, but I have no routine, or any idea how to create one. I think what partially bogs me down is the numbers. I've done some research, but once it gets to the technical bits I lose focus.

Ha, lets talk about more female stereotypes. Numbers and weight lifting confuse me.

I want to fix that.

So, my questions are:

1. What would you recommend for a beginner female with a limited budget? (I'd rather not purchase instructional videos or a personal trainer, for example)

2. I'm an avid runner and actually do enjoy cardio. I like endorphines and that it makes me feel awake. How should that play into a weight lifting regime?

3. I currently only have access to dumbbells up to 45lbs. I see a lot of websites tell you to use barbells. How far can I get with just dumbbells?

4. I also have access to weight machines. Are they worth it or a waste of time?

*I can current curl (I think that's what I'm doing. Basically standing with weights in hand and bending elbows to lift them) 15lbs per arm.

My stats are 5'1" and 118lbs. Female.

Any advice would be greatly appreciated . Y'all look amazing. Basically I want to be you. Is that too much to ask? :sad: -creeper-

JoRocka

First: women train just like men- there is little difference for strength training there.
Secondly:
You can start doing body weight stuff to get stronger. It's free- and can be done anywhere.

If you aren't going to a gym- invest in a sand bag- or make you own.

Kettle bells are great options.

If you really want to lift- you either need to GET a squat rack, Olympic bar bell and weights- or get ACCESS to said things.

As for lifting- you'll need to know these four- biggies
Squat
Deadlift
Bench
Over Head Press

You can google/research/youtube all of these- how to do them and form- practice with a broom stick- totally legit.

if you like running- keep running. Plain and simple- there will be a point when lifting takes up a lot of time and so will running- you just mostly will need to decide on what you want goal wise. I can't afford to do 1.5 hrs of lifting plus an hour of pure cardio PLUS an hour of dance. I can't do it.

So I trade off- some days I do a light quick HIIT strength workout (less than 30 minutes) and then 30 minutes of say spin- then I hit the studio to dance.

Some days I lift for over an hour- don't spin and only dance. It depends on if I'm learning choreography or have gigs... or have strength goals to meet.

If you have access to DB's you can do most lifts with DB's they will just be modified (actually you can do a lot of variations with DB's) So just google
DB squat
DB dead lift (regular- straight leg- romanian or sumo)
Goblet squat
plie' squat
DB over head press
DB bench

Lots of options

Machines are the weakest choice- DB and BB training > machine training unless you are detailing certain things- are injured or you are just lazy (in my not so humble opinion)

PM me if you have more questions- or post them here doesn't matter. lift ALL the things. izawesome

duckie611

Thanks. That's helpful. I Youtubed some of those dumbbell suggestions and will definitely give it a shot. I have access to the office gym, but they are pretty limited.

themommie

I am also curious as to how to start lifting

KimbersNewLife

The best thing ever is Buff mother!!! Search Michelle Burger or Buff Mother on youtube she has TONS of free videos lots of them are with dumbbells and can be done at home!!!! Dumbbells are cheap and it's a great way to get started!!!! I love that woman!:happy: Good luck!! Feel free to friend me! :flowerforyou:

JoRocka

I am also curious as to how to start lifting

1. plan a workout
2. go to where the weights are (gym or home)
3. pick up a weight
4A. does it come off the rack?

yes or no

4.B if no- remove hand- try another lower weight

Repeat steps 3-5

5 . if yes- proceed to do exercise on scheduled workout

6.) Lift until you can't lfit the weight any more (aim for 6-12 depending on goals)

7. Return weight to rack

8. Return to step one to identify next weight for the next exercise

Jacqson84

1. plan a workout
2. go to where the weights are (gym or home)
3. pick up a weight
4A. does it come off the rack?

yes or no

4.B if no- remove hand- try another lower weight

Repeat steps 3-5

5 . if yes- proceed to do exercise on scheduled workout

6.) Lift until you can't lfit the weight any more (aim for 6-12 depending on goals)

7. Return weight to rack

8. Return to step one to identify next weight for the next exercise
[/quote]

This.

gerard54

I say go to the gym, look at some people you want to look like then copy their workout...

kdiamond

New Rules of Lifting for Women is a wonderful resource for a beginning lifter. I did the program twice, and had great results.

As the others said, the compound lifts are the way to go - deadlift, squat, lunges, overhead press, etc.. - I personally don't do bench press but that's another compound lift.

The book will get you on a progressive program, which is recommended to build strength and really just get you more familiar with the lifts.

MelStren

New Rules of Lifting for Women is a wonderful resource for a beginning lifter. I did the program twice, and had great results.

As the others said, the compound lifts are the way to go - deadlift, squat, lunges, overhead press, etc.. - I personally don't do bench press but that's another compound lift.

The book will get you on a progressive program, which is recommended to build strength and really just get you more familiar with the lifts.

I agree with using New Rules of Lifting. I also like Bodybuilding.com, it has an index with how to videos. http://www.bodybuilding.com/exercises/