Small Woman, Wanting To Start Strength Training

vegkitten
vegkitten Posts: 106 Member
in Fitness and Exercise
I just joined a gym about a week ago, and I want to start using the weight machines and perhaps the free weights, but I have no idea where to start. I'm a pretty small woman at 5'5" and 104 pounds. I want to gain weight and muscle to be able to keep up better with my three kids.

How heavy should I start at? I've worked factory jobs, and I can lift 20 to 40 pounds boxes if need be, but as far as trying free weights in the past, I can't lift anything much heaver I believe it was 15 to 20 pounds.

Should I stay in a range like this? Or would it be easier on weight machines? I'm nervous to start trying because it's filled with very muscular men, and I already will stand out. I don't want to make an *kitten* out of myself on top of it.

Replies

  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Strong Curves
    Stronglifts 5x5
    AllPros
    New Rules of Lifting for Women
    Starting Strength

    Most of the above reading does go into form, technique and weight progression. The websites for each (i.e. Bret Contreras' website) do have links to videos so you can see how things are done.

    Bodybuilding.com also has a great database for exercises that you can search by equipment. They also have beginner programs there you can try out (like from Jamie Eason)
  • spoiledpuppies
    spoiledpuppies Posts: 675 Member
    I definitely get the intimidation factor. I'm 5'5" and lost down to 119, where I was WAY too thin. (I have low body fat with decent muscle, so maybe I was smaller than others might be at that weight.) I started working with a trainer to gain more muscle/size, and it's been fantastic. If a trainer is a possibility for you, I higher recommend it. I'm learning the right way to lift heavy weights, use the barbells, etc. My trainer also pushes me much harder than I would do on my own. I can't believe how quickly he has me add weight.
  • jrodri0105
    jrodri0105 Posts: 91 Member
    You continue under eating. You will not gain muscle this way. Eat at a calorie surplus to gain muscle. Diet is important to gain muscle.
  • vegkitten
    vegkitten Posts: 106 Member
    I get one free session with a personal session. Do you think that will be enough to learn from to know what to do on my own?
  • vegkitten
    vegkitten Posts: 106 Member
    I have a RIDICULOUS amount of stress in my life as of lately which would account for this recent weight loss. I'm typically between 115 to 120 when I'm eating better. I relapse in and out of an eating disorder which I'm hesitant to call anorexia because I haven't weighed less than 96 in my adult life. Stress makes it hard to eat, but the more I work out, the easier it is for me to eat. I haven't been able to get to the gym in a few days.
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