Starting a real strength-training routine?

ericatheshiba

So, I started going to a school with a 24-hour gym and I really want to take advantage of it. I'm 18, female, 5'7", and 132 pounds with measurements 33-26-37. I'm not overweight obviously. Since I still eat sugary food, barely exercise, but stay extremely disciplined with my calories, I don't gain weight. Instead, I'm now just skinny-fat. Oops.
I get some cardio in since I walk everywhere I go, but I really cannot stand doing cardio on a machine at the gym. I also hate running. Last week I went to the gym and did some weights and things, and it felt really good. So instead of focusing on cardio, since I hate it and don't need to lose weight, is it okay if I just focus strength training? Would that help tone all my flab?
And then, where do I start? What routine is right for me?

I realize my diet is also a problem. My meals are always healthy, but I eat too many sweets (cookies and cereal....), so I hope that working out will reduce my sugar cravings and give me more energy.

iwantmydenimback

Look up StrongLifts 5x5 on Google. Totally free, super basic, 3 day a week program that hits all the major muscle groups. Don't be afraid of free weights!

A lot of people recommend the New Rules of Lifting for Women as well, but as far as I know it's only available in a book. But you can for sure get it on Amazon, etc.

Good luck and enjoy! You can get great results with weight lifting from a very simple program

BeachGingerOnTheRocks

Start off by getting the book Starting Strength and downloading Stronglifts off the web. That is the best place to start for a beginner.

After a few months, you'll have a better idea of what you want to tweak.

For now, try the major lifts: Squats, Deadlifts, Overhead Press, Bench Press, Power cleans and add in Lat pulldowns. There are tons of videos online to check out proper form, but reading the above will give you a good foundational knowledge.

ericatheshiba

Thanks, I'll look into both of those books!

About squats... I can't do a proper squat, even without any weight, is that normal? I can't push my knees that far over my feet without picking up my heels.

jessleefoote

Squats, knees should not go over knees, push your butt out instead, tummy tucked, chest and head straight ahead, and doing them slowly is good too, i do fast then slow. No need to squat down to far you dont want to put strain onto your knees. Yew! :-)

Smashley1947

www.bodybuilding.com is a good resource

Some people like this one http://www.nerdfitness.com/

There are quite a few threads with more resources regarding women who lift.

Also this is one lady who lifted, its the only link I have since I only saved it to prove to a friend that lifting doesn't make you bulky.

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Its fine to eat sugary foods as long as you also eat healthy and stay in your calorie limits.

bio_fit

About squats... I can't do a proper squat, even without any weight, is that normal? I can't push my knees that far over my feet without picking up my heels.

Take a look at some youtube videos to learn the proper form for squats - it really helped me figure out how to get it right I always aim to squat so my knees don't go beyond my toes - sure, they might hover over a little, but my bodyweight is uniformly distributed over the whole of the foot, rather than just the heel or the ball.

SezxyStef

Try this group they have a great summary of the SL 5x5 program

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

rlw911

For squats, look up Mark Rippetoe hip drive on YouTube. He wrote Starting Strength which I recommend reading. I also recommend the StrongLifts 5x5 program. If you're having trouble pushing your knees out, it's probably a flexibility issue.

Good luck with strength training. You won't regret it!

kchiaramonte

Hi! If you want a full body strength training program, check to see if your gym has a Les Mills Body Pump class. It is a fantastic class that focuses strictly on strength training with a little bit of cardio. You are strictly using weights the entire class and you work the whole body, but it is broken down into segments. For example, you start with a warm up, then you go into squats, back, triceps, biceps, lunges, shoulders, abs and then cool down. It's a great class, and with it, I lost over 23 inches while losing 60 pounds (other exercise too, of course). Another option is to potentially look into a personal trainer. They can really teach you a lot and show you what you need to help you reach your goals. Good luck.