Getting started in weight training

StaceyLG86
StaceyLG86 Posts: 7
in Fitness and Exercise
Hello all,

I'm after as much advice as I can gather. I'm female, 5ft 7 & weigh 58.6kg. I'm in a nice healthy BMI range.

I want to maintain my weight but I want to lose the fat and gain the muscle.

I do have access to a gym (albeit they speak a different language)

What workouts should I begin with? I need plans and nutrition advice.

Know this has probably been asked before but I've not found the advice I need.

Many thanks xx

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    What are your goals...different weight training programs are going to accomplish different things. Three typical beginner programs are New Rules of Lifting for Women, Starting Strength, and Strong Lifts 5x5. SS and SL are geared towards maximum strength gains...you will obviously get physical results as well, but the nature of those programs are to build absolute strength. New Rules focuses more on physique...obviously you'll get some strength gains with that, but they will be slower than they would be with a true strength program.

    Bottom line is you should be doing an actual tried and true program like one of those (and there are numerous others) that have you doing progressive overload...that is how you improve strength/body composition. In general the routine should have a solid foundation of compound lifting...many beginner programs will focus solely on those compound lifts with very little in the way of assistance/isolation work while others will introduce assistance and isolation work sooner rather than later. Accessory/assistance work should really be just that...it should assist those big compound lifts and make them better...assistance and isolation work should NOT be the bread and butter of your routine.
  • StaceyLG86
    StaceyLG86 Posts: 7
    What are your goals...different weight training programs are going to accomplish different things. Three typical beginner programs are New Rules of Lifting for Women, Starting Strength, and Strong Lifts 5x5. SS and SL are geared towards maximum strength gains...you will obviously get physical results as well, but the nature of those programs are to build absolute strength. New Rules focuses more on physique...obviously you'll get some strength gains with that, but they will be slower than they would be with a true strength program.

    Bottom line is you should be doing an actual tried and true program like one of those (and there are numerous others) that have you doing progressive overload...that is how you improve strength/body composition. In general the routine should have a solid foundation of compound lifting...many beginner programs will focus solely on those compound lifts with very little in the way of assistance/isolation work while others will introduce assistance and isolation work sooner rather than later. Accessory/assistance work should really be just that...it should assist those big compound lifts and make them better...assistance and isolation work should NOT be the bread and butter of your routine.

    Fantastic advice, thankyou very much. Will definitely take some time to check those programme's out. I have my vision of my goals it's putting those visions into reality.

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