I'm fit and joining the gym, what lifting should I do?

BIW2012

Subject says it all really. I'm reasonably fit and strong. I do running, hill climbing and strength training and I'm about to join a gym to start lifting. Previously, my strength training is all at-home circuit dvds like Body Revolution, Ripped in 30, etc.

I want to do more heavy lifting. I'll get a personal trainer to put together a program, but I'd love some tips from my fitness pals

I've read that doing simple compound movements is best and that using free weights is better than machines. Is that true?

DopeItUp

Yup. Pick a beginner program and go for it.

weightliftingdiva

Subject says it all really. I'm reasonably fit and strong. I do running, hill climbing and strength training and I'm about to join a gym to start lifting. Previously, my strength training is all at-home circuit dvds like Body Revolution, Ripped in 30, etc.

I want to do more heavy lifting. I'll get a personal trainer to put together a program, but I'd love some tips from my fitness pals

I've read that doing simple compound movements is best and that using free weights is better than machines. Is that true?

Yes. Compounds lefts use more muscles overall. Squats works your entire body (not just the quads). Compound lifts will be more time efficient (getting more physical work done in less amount of time then doing it on the machines) and not force your body into uncomfortable positions on the machines (if lifts are done correctly).

I suggest you read New Rules of Lifting for Women. That book changed my perspective on everything. Then, look at a variety of programs (Starting Strength, Strong Curves, Strong Lifts 5x5) and pick one that works for you. I did my own compound routine for a while but I'm back to Strong Lifts 5x5.

Even if you are strong now, start at low weights and work your way up.

47Jacqueline

What I don't like about all the self-help guides is they don't tell you how much weight you should be using. I think it would be helpful to work with a professional trainer who can evaluate you and help you determine a starting workout and a lifting plan. I know people say you can do it on your own and I am in pretty good shape myself. But as someone who is contemplating lifting as well, I'm leaning towards working with someone who knows more than me about it to get going.

I'm training as a group fitness instructor and a lot of what I am learning in the certification program is about not trying to do something that's out of my area of specialization. Not all personal trainers are good weight training trainers, so I would be pretty careful about who (whom?) I choose.

charlieibeling

I like a 4 day a week alternating lower and upper body for female novice trainers.

So for example
mon-lower
tues-upper
thurs-lower
fri- upper

Neither freeweights or machines are better than the other. they do different things very well.
keep ranges between 8-15 reps. try to get one set per exercise where you hit complete failure or very close. you need max exertion.
on upper days alternate push with pulls. for example, do a set of dumbell rows and then a set of dumbell bench press, or lat pulldowns and a set of shoulder press. allows a fast pace and high volume

ILiftHeavyAcrylics

What I don't like about all the self-help guides is they don't tell you how much weight you should be using. I think it would be helpful to work with a professional trainer who can evaluate you and help you determine a starting workout and a lifting plan. I know people say you can do it on your own and I am in pretty good shape myself. But as someone who is contemplating lifting as well, I'm leaning towards working with someone who knows more than me about it to get going.

I'm training as a group fitness instructor and a lot of what I am learning in the certification program is about not trying to do something that's out of my area of specialization. Not all personal trainers are good weight training trainers, so I would be pretty careful about who (whom?) I choose.

As far as what weight you should lift, most beginner programs have you start with just the bar. If not, the rule of thumb is to go heavy enough with the weight so that your last couple of reps are difficult. It shouldn't be easy to complete all the reps, but it shouldn't be so difficult that your form is bad.

I think if a person can afford a trainer it can be very helpful to get help with form. But there are also tons of videos on YouTube to help with form and here on MFP there are form check threads where a person can post a video for critique.

DopeItUp

What I don't like about all the self-help guides is they don't tell you how much weight you should be using. I think it would be helpful to work with a professional trainer who can evaluate you and help you determine a starting workout and a lifting plan. I know people say you can do it on your own and I am in pretty good shape myself. But as someone who is contemplating lifting as well, I'm leaning towards working with someone who knows more than me about it to get going.

I'm training as a group fitness instructor and a lot of what I am learning in the certification program is about not trying to do something that's out of my area of specialization. Not all personal trainers are good weight training trainers, so I would be pretty careful about who (whom?) I choose.

Start with just the bar. Follow the programs from there.

psych101

Check out New Rules of Lifting or Stronglifts 5x5 (download the app too its awesome).

shor0814

What I don't like about all the self-help guides is they don't tell you how much weight you should be using. I think it would be helpful to work with a professional trainer who can evaluate you and help you determine a starting workout and a lifting plan. I know people say you can do it on your own and I am in pretty good shape myself. But as someone who is contemplating lifting as well, I'm leaning towards working with someone who knows more than me about it to get going.

I'm training as a group fitness instructor and a lot of what I am learning in the certification program is about not trying to do something that's out of my area of specialization. Not all personal trainers are good weight training trainers, so I would be pretty careful about who (whom?) I choose.

As far as what weight you should lift, most beginner programs have you start with just the bar. If not, the rule of thumb is to go heavy enough with the weight so that your last couple of reps are difficult. It shouldn't be easy to complete all the reps, but it shouldn't be so difficult that your form is bad.

I think if a person can afford a trainer it can be very helpful to get help with form. But there are also tons of videos on YouTube to help with form and here on MFP there are form check threads where a person can post a video for critique.

Another method is to start with the bar and get a feeling about how fast your lift is during a set of 5. Add 5-10 lbs and repeat. Repeat until you feel like you are slowing down. This is your starting weight and your first set. Do 2-4 more and use this weight as your baseline.

I can't imagine a trainer being able to tell me how much I should be lifting. I am the one who feels the burn and can best judge my ability to complete a set.

BIW2012

Thanks for all the tips guys!

I might check out Rules of Lifting for Women, have heard good things about it

meshashesha2012

strongs lifts or strating strength. i think new rules gets way too complicated after stage 2.

strong curves looks pretty good too. i just got the book and started reading so havent had a chance to try i