Strength training for a total beginner (female)

Joolie567

I'm thinking about trying strength training to try to loose weight/get muscle, but I am a complete beginner - I cannot do more then 3 "real" push-ups without wanting to die, and I cannot do a single pull up. I'm looking for tips or a program so I can try to build muscle and hopefully shed some inches as my weight loss has come to a complete stop (along with my motivation). I'm 27, 148lbs, 5'3, and I was apparently mistakenly eating 1200 calories a day + burning approx. 1000 calories a week through exercise (the deficit thing is confusing). I've recently up'd my daily intake to roughly 1450 calories (MFP recommended) + still burning roughly 1000 a week (elliptical). I don't care so much about loosing weight as much as loosing the stomach poof & arm/thigh flab - my ideal weight would be around 130-135lbs & if I can get there, awesome, but if not it's OK too. What are the best total body exercises or strength training I can do to achieve this - ones I could actually do without doing 2 reps and then having to stop before I pass out? I have a set of dumb-bells (3, 5, 10 & 25 lbs), but that's about it. Thanks in advance for the help!

Snooozie

Morning Joolie..

There's a thread here with loads of links and tips from other MFP's that you might find helpful - as well there's a couple of groups on here for women and strength training if you do a search using those key words you can probably find loads more help from those with the "know". )

http://www.myfitnesspal.com/topics/show/1036373-lifting-without-a-gym

erickirb

check out the books "Starting Strength" and "New Rules of Lifting for women". a lot of good info as well as beginner programs.

_TastySnoBalls_

Also, set MFP to lose 0.5 lbs per week, since you only have about 10 more lbs to lose.

Mia_RagazzaTosta

Push ups and pull ups are hard. Do not let that get you down. I've been lifting for over a year and I still can't do an unassisted pull up.

Stronglifts, Starting Strength, and New Rules of Lifting are all good beginner programs, but you will likely need a gym for them since you only have a few sets of dumbbells. If you can't get to a gym, look into body weight training. (You Are Your Own Gym)

kinmad4it

You should try the app or book called "You Are Your Own Gym"
No gym membership, no equipment and no limits.

If you can't do a press up or a pull up this will show you where to start and how to progress. All without the hassle of using weights.

BeachGingerOnTheRocks

Do you go to the gym to ride the elliptical or have it at home?

First thing I would recommend is getting Starting Strength or getting online and downloading Stronglifts 5x5.

The second thing I would recommend is googling exercises you can do with a dumb bell, watch videos on Youtube on form, and learning to use them to do lower body exercises.

Then look up Convict Conditioning for using your bodyweight to strengthen.

SelkathNuggets

Hi Joolie,

It sounds like you have the same problem that I had. I found a site called www.bodbot.com (comes with smartphone apps too), and it's a free personal trainer. You give it your goals (burn fat, or burn fat and build muscle), the equipment you have available, your schedule, and complete a few fitness tests and it builds a program around you that dynamically changes based on your abilities. I absolutely love it, as I'm getting a complete workout and it takes out all of the guesswork for me. It may be helpful for you as well.

Some random tips for starting out with weight training:
Form is the MOST IMPORTANT thing there is. More than speed, weight or reps. If you can't perform a move with perfect form, you are using too much weight and should decrease. I'm a 23 year old guy who had to learn how to do squats with a barbell recently, and had no idea how. I put a dinky 20 pound barbell on my back and learned how to do it properly, rather than hurt myself with a weight that actually challenges me. Once I got the form down I gradually increased the weight, over a few weeks.

If you can't do "real" pushups, knee pushups are okay too. Try to do one or two "real" ones per set to work up to doing more of them.

Beyond that it's great that you're showing an interest in strength training, it's just as important for burning fat as cardio is!

peliasuk

I have done different sports all my life but I can honestly say since taking up Pilates all of my major muscle groups are stronger. If you go to the right instructor you will feel the difference very quickly. It really is worth a try.

veggiemama81

I recommend The New Rules of Lifting for Women to everyone. I love it. The book has tons of information including a lifting schedule, meal plans, and pictures of the exercises. It also has great information about calories, how much you need, how your body uses them, and what macros you should be aiming for. I raised my calorie intake per the book's guidelines and have seen noticeable difference in my appearance and strength over the past month. There is a group on here dedicated to the program. Good luck!

usmcgrl1

Thank you for all these post. going today to find these books. I really need some structure in the lifting part. and I think i will get this here. I am also wondering if my 1200 calories a day is correct. I do a lot of cardio on the elliptical at least 4-5 times a week and had about 20-30 strength minutes. I am losing less that a lb every week so not sure what I am doing wrong. Eating habits are good and healthy, I try to stay in the 1200 calories without using my exercise points at least 3-4 times a week. any suggestions?
.

erickirb

Thank you for all these post. going today to find these books. I really need some structure in the lifting part. and I think i will get this here. I am also wondering if my 1200 calories a day is correct. I do a lot of cardio on the elliptical at least 4-5 times a week and had about 20-30 strength minutes. I am losing less that a lb every week so not sure what I am doing wrong. Eating habits are good and healthy, I try to stay in the 1200 calories without using my exercise points at least 3-4 times a week. any suggestions?
.

with only 12ish lbs to lose your goal should be to lose about 0.5lbs/week, and you should be eating most of the exercise calories back too.

ottermotorcycle

I also recommend NROL4W. I just started it and I'm feeling stronger already! I also say that you should be losing a half pound/week and definitely eat back your exercise calories if you are strength training. Your body needs the energy. Make sure you're hitting your protein goals too.

Once you start strength training, since you are close to your weight-loss goal, you may begin to reconsider it - changing your body composition can have drastic effects on your appearance without moving the scale.

usmcgrl1

Jodie, I apologize I think I entered into your blog. I do like all of your comments you received back from everyone.

pnolin

to everyone on here...although I am sure your suggestions are good, the best way to build muscle which in turn will burn fat is to lift the proper way...as a female that does not mean you need to do lower weight, more reps, total crap. In order to build muscle, you first have to break it down so that it will rebuild itself stronger then what it was before. To break down your muscles you should try the old fashion way...barbell and weights...I learned how to properly build muscle through my bf. He is small guy and wasted a ton of time in the gym trying to get muscles...finally through tons of research he ran across 5x5's..it will explain everything you need to know about how to do it and do it right...its the same workout for guys that it is for girls...it doesn't matter if you are extremely old, have bad back or bad knees, girl or guy...there is only one way to break down muscle and this guy is the real deal...you do not have to do any cardio, believe me you will get your cardio...you only work out 3 days a week and the rule for eating is 80/20...80 clean and you can have the 20 crap...if you have to have it...building muscle requires fuel..protein...anyway, the site may look like an infomercial but please read through it and you will see, he doesn't want your money, he just wants to share what he discovered...great site, will change the way you look at weight lifting forever: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

pnolin

holly smack, I just posted the same thing!! I have never seen anyone post about 5x5's before...you are awesome...who ever you are!!

Joolie567

Wow! Thank you everyone for the awesome responses! I plan to look into them all & give it a go!

ottermotorcycle

holly smack, I just posted the same thing!! I have never seen anyone post about 5x5's before...you are awesome...who ever you are!!

you haven't been here very long.

also no one suggested low weight/high rep so... what.

WhoHa42

Didn't read OP but if anyone has any specific questions feel free to PM

Exercise Physiology major and been powerlifting for years.

Keliandra

If you are lifting at home, get a mirror, a full length one. If you are at the gym, watch yourself in the mirror. Work with a trainer for a while if you can, someone who will spot you and correct your form. I never did lower weights/more reps. Also, personal preference here, work on alternating days, or if you work every day, alternate top and bottom of your body. Gives your muscles a chance to recover from micro tears from breaking down and rebuilding your muscles.