Strength training for women

shirleygirl1013

Hi, I just have a quick question about strength training. I did primarily machines for the first 6 months, then I moved on to exercises with free weights. Now, I would like to move on to something more efficient. I saw some change with the machines and free weights but at 4 times a week it was minimal. Also, I had a trainer do my body fat analysis and barley little has changed. I have been eating clean and within a diet working with a dietician. My question involves what strength training program should I do next? I got New Rules of Lifting for Women and to be honest there are lots of exercises I have not done and I think that I would have to get a trainer to just explain them all to me. I have seen stronglifts as a recommendation on here and am going to have a friend help me with my form. But is that a good move? I am afraid that I will have difficulty gaining strength and might hurt myself. I want to challenge myself. I am open to suggestions.