So you want to start lifting? Great!

cuboids · June 2014

bump

peejaygee1 · June 2014

Bumping for later reference

lovelyloola · June 2014

Bump for later.

CaraLanglois · June 2014

Great information - thank you!

Fujiberry · June 2014

jojo28012 · June 2014

How do you know how much to lift for each exercise?

JoRocka · June 2014

Learn the technique first.
Typically this means start with the bar. (which is 45 pounds)

if this is to heavy- use dumb bells- or a PVC pipe- or a broom.

After that it boils down to this.
"it depends on your program and your goals"
but first step is If you can't lift it- it's too heavy.
If you can only lift it 1-2 times- and or you are losing your posture/form- it's too heavy.

You're first working weights are **usually* something that can be lifted uncomfortably for 5-10 reps. Meaning you can do it- but after about 4/5 it's starting to feel heavy and you're breathing with some force.

DMadelineP · June 2014

*bump*

Yanks1996 · June 2014

To read later

jonilynn70 · June 2014

bump

JCLondonUK · June 2014

Really helpful advice in this thread - thank you to those who took the time to help.

Fujiberry · June 2014

Crateria_ · June 2014

Yesss.

cweaver1981 · June 2014

Good information for us beginners!

ValGogo · June 2014

Thanks for that Fuji. I was wondering what a split was.

lqichick · June 2014

Thanks

jenbroussard71 · June 2014

Bump to read later.

debbie14892 · June 2014

Getting in so I can watch the videos later! Thanks for the info!

wendyking1979 · June 2014

Saving for later. Thanks!

azymth99 · June 2014

Get a coach.

Or a personal trainer or somebody else that KNOWS how to lift. And by KNOW I mean, someone who actually KNOWS as in; educated or at the very least has been doing it for years and has the body to prove it. Someone who has studied body physiology, nutrition, exercise science etc. Broscience is your worst enemy at the gym.

My weight lifting coach used to say: "One good rep is worth 3 ****ties." In other words, a single rep with perfect form is worth 3 half-*kitten*, almost-but-not-quite-there, just doing it to get to "10"- reps. A coach or trainer can see what you're doing wrong and can correct you before you start making some bad habits. And keep in mind, different coaches will concentrate on different things- body builders are ideal if you want to look good, strength coaches are it if you want to get strong etc.

Plus, a coach is a great motivator and can provide that extra level of discipline to get you where you want to be.

Awesome post.

iRun_Butterfly · June 2014

Thank you!
Saving for later

shor0814 · June 2014

What? No love for the power clean?

Weight selection for the beginner:
Stay with an empty bar or lighter (preloaded 10 lb bar, broom, PVC) and do not reps. Add 5-10 lbs and do 5 more. Repeat until your reps slow down or feel like the next set will be too much. Congratulations, you did your first of 3 or 5 sets. Take a break and come back for 2 or 4 more with a break between.

Repeat for each different lift. The next day that you do one of the above lifts add some weight. The following are dukes of thing to start:
Deads 10-15 lb increments
Squats 5-10 lbs
Presses and others 5 lbs

These change based on strength and experience. If 5 lbs is too much then you need fractional plates, 2 inch washer, or baseball weights.

Focus on form, don't mix high and low bar squat techniques, and dont mix programs. Now go lift.

Nix143 · June 2014

Quick reply so I can grab those videos later. I've been doing the main 5 through stronglifts and made some great gains. Struggling with the OHP though I've looked for a couple of videos but that one looks the best I've seen.

Hey, this really helped me - I'm sure there are loads of video links for OHP but I liked the way it was spelt out that basically I was going to suck at this lift for a long time :laugh:

http://www.nerdfitness.com/blog/2014/05/28/strength-training-101-the-overhead-press/