Women and Weight Lifting

alereck

A great start for a newbie in lifting is:

1 exercise per body part
2 sets of each exercise
10 reps for each set
Get an experienced person to help with correct form

Squat
Leg curl
Pullup/pulldown
Push up/bench press
Shoulder press
Side laterals
Bicep curls
Tricep extension
Crunch
Leg lifts

Start there.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

^ This, but if you cannot afford a trainer or find an experience person do what I did. Watch hours and hours of videos online to learn proper form before stepping into the weight room or adding a good amount of weight. Not only stopped me from embarrassing myself but keeps me from getting injured.

This is a good website to find plans and see exercises done with proper form:
www.bodybuilding.com

I would start here to learn the different types of exercises then I would go to youtube to see variations. There is a lot of info out there, just know which ones to weed out.

Once you get into it you will love and get addicted.
Good luck!

AlbuquerqueMom

I just started working out at a smaller gym and the people there have been very nice and supportive. I'm one of the least "in shape" people working out! I'm an older woman and the young buff men and woman sometimes tell me stories about how they or other friends were 80 lbs heavier and now they look fabulous. They even compete in competitions.

So please don't be afraid of them judging you. I'm working with a Personal Trainer once a week, but if I'm doing something wrong the other people in the gym don't mind helping me out on the correct form. By the way, I have trouble remembering what I'm supposed to do with the dumb bells so I end up using the machines.

I think some of the younger people probably wish their mothers, who are my age, would work out too!

Don't worry what they think of you, because it's very likely they were in your shoes too.

theCaityCat

I really love FitnessBlender for strength training workouts. They have lots of beginner and intermediate workouts for those of us who are not exercise or weight lifting experts.

mymodernbabylon

Stronglifts 5x5 is great as you can download an app to help remind you/keep you on track. Don't be afraid to start a lot lighter than what they have on the app as it's geared toward men & stronger people. You can input whatever weight you want. I just began and love the simplicity. Lots of videos online to see form.