nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

MyFitnessPal Community

HELP- How did you start weight training?

fitmomhappymom

I’ve been doing cardio only for the past 2 years or so, and I think I’m stuck in a rut. I choose cardio because its easy, I can play candy crush for 60 mins on the stairmaster, no problem. But I know I need to add weights, I know I will see the results I want if I add 2 -3 days of weight training and 1 day of flexibility training based on what I learned in my kinesiology class.

My dilemma: I have no clue where to start! The weight area is very intimidating to me because I don’t know what to do, and I don’t want to embarrass myself. Stupid excuse, I know, but it is the truth. And I’ve shelled out the big bucks for trainers in the past and didn’t feel like it was money well spent, so not going that route. I’ve done crossfit in the past, but those weights and set ups are a lot different than my neighborhood 24 hour fitness gym, and I’m not confident I could duplicate those moves with the current set ups.

I know everyone has to start somewhere, so I want to know how did you start weight training? Did someone teach you? Do you go with a buddy? Did you look up exercises online? If so, where?
HELP!! My dreams of having a bikini body depend on you!

Replies

ew_david

I started with Stronglifts 5x5. I also read Starting Strength and Wendler 5/3/1. I YouTube'd all the lifts for form.

The weight section of the gym can be intimidating, but anyone in there is (or should be) doing their own thing. Go in prepared and you won't have a problem. It's the people who walk into the gym with no plan that usually fail.

_John_

I started in 7th grade by doing what my football coaches said to do (stonglifts with hangcleans really).

IPAkiller

I started with Stronglifts 5x5. I also read Starting Strength and Wendler 5/3/1. I YouTube'd all the lifts for form.

The weight section of the gym can be intimidating, but anyone in there is (or should be) doing their own thing. Go in prepared and you won't have a problem. It's the people who walk into the gym with no plan that usually fail.

Google and YouTube are going to be your best friends *nosarcasm*

gehampton1

Hey there -- one thing I'd recommend -- join your YMCA and when you join, their staff instructors will set you up on a program. Let me tell you -- it's AWESOME. And, if you don't have money; or much of it - ask about their Scholarship Program. You may qualify for a reduced rate. I have always been afraid to venture out into weight training, but then, when I got "started" this past March, NOW I AM ADDICTED to it. The instructors are so nice and at the Y, I find everyone is so into their own thing, you don't have to feel nervous. You will have a PLAN that you work and then you can work your plan, all with guidance. It's FUN for sure. Since I started this past March, I lost about 8 pounds and 8.75 inches -- so IT IS WELL WORTH IT. Good luck and best wishes. I know other gyms probably have same, but I like the Y because it's more "family" oriented.

MarineCodie

I started by picking up heavy things and then setting them down.

Seriously, though. Google Jamie Eason's Live Fit Trainer.

jhgreer

I started with New Rules of Lifting for Women. It's not the easiest program to start with, but I enjoyed it and learned a lot. I've also done Drop 2 Sizes by Rachel Cosgrove - the name is dumb but the workouts are great and I think an easier start than New Rules. Rachel Cosgrove's husband did the workouts for all the "New Rules" books. Good luck!

MSmith74

I'm not gonna lie - I HATE the gym. I hate driving there, I hate checking in, I hate changing, I hate staring at strangers, I hate paying the money. I hate trying to figure out what I "should" do. I hate strangers staring me. - I am sure it is just me and I would never try to talk anyone out of the gym but I started this program at home called Chalene Extreme. It has weight lifting 3 days a week and 3 days of cardio and I never have to leave my house.
The trainer is super awesome. She is motivating and tells you how and what to do. My back and guns are so strong AND my butt is so much better. My thighs and butt used to be flabby, not no more. oh and it comes with a nutrition guide, meal plan etc.
Anyway that just me thought.
I have my before and after pics up on my facebook if you want to check them out.
www.facebook.com/mariesmith74
Or friend me and I can show you how it works.
Good Luck you got this!
Marie

badbcatha05

I bought the book the New Rules of Lifting for Women. I read it. I read some of it again. Then I started picking things up and putting them down and did it again.

It's kind of confusing the way the workouts are explained when you read it the first time through. But it has a lot of really good information and it's a pretty quick read.

Love2lift72

Read starting strength. Ask someone at the gym to run those few moves with you. Watch videos. If there is a starting strength coach in your area may be worth it. This is what I did.

CipherZero

I lift things up and put them down.

More specifically, and as another poster has said, grab the book Starting Strength by Mark Rippetoe. Most of it is describing HOW to lift safely. A smaller part is about how the rep and progression works. His nutritional advice has to be taken with several tons of salt, as it's geared toward people who need to build as much strength as quickly as they can with little regard for weight.

Fujiberry

http://www.myfitnesspal.com/topics/show/1308750-so-you-want-to-start-lifting-great

rlynnehawk

I started by using the machines in the 30 minute circuit at my gym...and started doing more of a variety after that.

homerismyhero

It can be scary over there in T- Land. I made an *kitten* out of myself a few times, but then got with a routine that worked. I started with 5-10lbs and used things that were hard to get wrong, like the rowing machine, the lateral pull, chest press and peck deck. I googled them all first so I could see the right way to use them- and a few work outs for free wieghts. It's been about six weeks and I already see definition in my arms.

MrTolerable

I started with Stronglifts 5x5. I also read Starting Strength and Wendler 5/3/1. I YouTube'd all the lifts for form.

The weight section of the gym can be intimidating, but anyone in there is (or should be) doing their own thing. Go in prepared and you won't have a problem. It's the people who walk into the gym with no plan that usually fail.

^if you do make a mistake and someone corrects you (I get corrected myself a great deal because I forget to keep my elbows bent all the time) they are doing it to help you, it makes them uncomfortable telling a stranger they are doing something wrong, but they are saving you some major medical problems and getting you to make good habits. Smile and correct yourself or even proudly say you are new at it. Whenever I do something new, regardless if its golfing, cooking something new, or doing a new exercise don't be afraid to mess up and don't be afraid to acknowledge its a new thing for you.

You'll do fine, and you already are looking gr88!!!

I will say I used to only do cardio, and strength training is much more rewarding, more intense, but much much more rewarding- concerning results and the sense of accomplishment.

Steff46

Go to bodybuilding.com They have lots of lifting workouts for woment and examples!

irisinrain

The way I started weight lifting was with Nia Shanks - and she is now my personal hero! Her series - how to lift like a girl - is fabulous. She has a ton of information on how to do weight lifting properly, regardless of whether you're a beginner or a pro. I also got a bodyweight guide to weight lifting so I can do my weight training at home instead of going to the gym (where I would look ridiculously wimpy and would never ACTUALLY do regardless of how hard I tried to will myself). This worked well for me because it was more structured and I felt like I actually had a place to start. Anyways - her website is: http://www.niashanks.com/ I hope this helps!

Jeneba

When I started 30+ years ago, there were no other women in the gym, so I had to be super confident when I started out. I asked a male friend who was very even tempered to work with me and we developed a program together. In those days, there were no fancy cute ideas about how to cut corners. We kept to simple routines that enabled us to really become familiar with the ways in which our bodies are meant to work. Anything that seems to be too complicated for you to grasp within a few moments, is probably going to be harmful.

Another poster had mentioned joining the Y. I agree! There are some terrific programs there and the emphasis is always on health rather than ego.

Also - I have found Restorative Yoga to be a wonderful complement to the heavy lifting I do. It is a perfect way to unkink and to really get to know your body. It will help you develop a kind of wisdom about your movement that will translate into the way you move in the weight room.

As for books, I would recommend Joyce Vedral. She is even older than I am (gasp!) and her books are very well put together.

Best of luck to you!!!! Hope you will check in and let us know how you are doing.

MrTolerable

Also, less is sometimes more... don't worry at all about lots of weight, getting the form down is what is most important.

There are three exercises I do that I can't use anything more than a 12lb dumbbell for.. while on other exercises I'm lifting 90lbs more than my body weight - and I only weight 156.1 lbs.

Don't get embarrassed at all, everyone starts somewhere - I will say one people see me heaving and struggling with a 12lb dumbell they can be a bit like... "da faq is with this guy?" Just smile and be confident, and be willing to adapt and evolve. everyone starts somewhere, and lots of people get hurt from bad form and then have to start all over - don't let that be you. be patient, low weight, not an insane amount of reps, and get the perfect form down.

cwolfman13

Do an actual program that tells you exactly what to do...when to do it, etc. IMO, New Rules of Lifting for Women is an excellent place to start because it's not only going to provide you with a pretty solid fitness lifting program but it is also a good read in that it will explain more about why you're doing what you're doing and why you should have been doing it all along.

I started lifting when I was 13...took about a decade off from around 28 - 38 and got back into it with the book Starting Strength. After several months I switched over to Wendler's 5/3/1 and did that for a bit over a year. I'm currently doing New Rules of Lifting Supercharged which is adding a lot more variety to my lifting routine which was predominately strength based with the other two programs...New Rules is more of an overall fitness oriented lifting program that takes you through various cycles of different rep ranges and you switch things up with multiple variations of the basic compound lifts...but it still emphasizes those all important compound movements.

rachface1234

About a month into Stronglifts 5x5 which is a VERY simple barbell routine for beginners where you workout 3x per week, rotating between two workouts. info is all free online, there are support groups here and good mentors too, and for me it has been easy to incorporate. I go to a very basic gym, so I just downloaded the 5x5 app, watched how to videos, started slowly, and follow the program. I feel amazing even though I'm progressing slowly, good luck and feel free to add me if you'd like another new to lifting buddy! :flowerforyou:

lisalsd1

Your story is my story. Cardio for years! But I knew I needed/could do more.

I started strength-training a year ago. It has made a big difference in my appearance, strength, and overall happiness.

My husband signed-up to see a trainer at our gym. He met with the guy 3 times. The trainer showed him how to use the machines, different movements, etc. My husband started there, learned how to use the equipment, and then bought Starting Strength, and started following an actual program. I think the meeting with the trainer was $100. Money WELL spent.

I didn't see the trainer. My husband guided me through what he had been taught. He showed me how to use the machines. It was intimidating at first, b/c I didn't know what to do, BUT having someone help is a great way to get over that.

Pectinbean

I'm a cardio girl too! I'm such a wuss about going to the gym but I really wanna give weights a go. Helpful thread for the clueless, ta!

singingflutelady

The way I started weight lifting was with Nia Shanks - and she is now my personal hero! Her series - how to lift like a girl - is fabulous. She has a ton of information on how to do weight lifting properly, regardless of whether you're a beginner or a pro. I also got a bodyweight guide to weight lifting so I can do my weight training at home instead of going to the gym (where I would look ridiculously wimpy and would never ACTUALLY do regardless of how hard I tried to will myself). This worked well for me because it was more structured and I felt like I actually had a place to start. Anyways - her website is: http://www.niashanks.com/ I hope this helps!

love Nia Shanks! I am on week 7 of her 54321 and I am getting awesome strength results but it's not a beginner program.

irisinrain

The way I started weight lifting was with Nia Shanks - and she is now my personal hero! Her series - how to lift like a girl - is fabulous. She has a ton of information on how to do weight lifting properly, regardless of whether you're a beginner or a pro. I also got a bodyweight guide to weight lifting so I can do my weight training at home instead of going to the gym (where I would look ridiculously wimpy and would never ACTUALLY do regardless of how hard I tried to will myself). This worked well for me because it was more structured and I felt like I actually had a place to start. Anyways - her website is: http://www.niashanks.com/ I hope this helps!

love Nia Shanks! I am on week 7 of her 54321 and I am getting awesome strength results but it's not a beginner program.

That's awesome! Way to go! I hope to be there someday - for now, I'm almost done with the beginner one, and every day I feel like I find a "new muscle." I'll get there soon