Lifting question for women

Chiqui74

I want to start lifting heavy but I have no idea where to start. I have some dumbbells at home but I'm a bit intimidated by the weight room at my gym because I have no idea what I'm doing and it's mostly full of guys.

First, how heavy is heavy to start out? I have ordered The New Rules of Lifting for Women but in the mean time any advice would be appreciated. I'm pretty fit cardiowise but I think I really need to incorporate strength training into my routine.

TIA!

dad106

If you go to a gym, see if you can talk to a personal trainer who can show you machines and exercises to do, plus proper form.

If you try to go at it alone never doing it before and lift too heavy before you're ready, then you'll cause injury... and I'm sure thats not what you want.

SavCal71

My gym will do a workout design 1-2x a year at no charge. See if yours has something similar. They can not only show you how to use the machines/weights, but also the right type of exercises to do for your personal goals. They can also give you suggestions of a weight to start with, and then if it's too much/little you can adjust from there.

MarieNevada

you'll love the New Rules of Lifting. in it he, only half jokingly, suggest that you think about what you think you can lift and then add 25% because women are so afraid to lift heavy. it's pretty simple really. pick up a weight and try to do the full set. if you can do it easily and could do lots more,the weight's too light. if you can't do the full set, the weight's too heavy. i know that sounds really nebulous but that's about the only way to figure it out. it should be difficult but not impossible. that's all i can tell you. you'll love lifting. it's the best part of my workouts.

ambermichon

I wouldnt start heavy. Have you been lifting for a while now? I started light and learned proper form and progressively worked my way heavy as I got stronger. It will be different for everyone depending on your body. I generally started with 3 sets of 15 and the last few reps should be difficult to finish...ie to failure. Now that I lift heavier its generally 3 sets of 10-12. The book I am sure will be helpful

oaker

There is a ton of info on the net. One place you can start is by downloading for free stronglifts 5x5. This is a beginners program probably more suited toward a guy, but it contains a lot of great information about where to start. Also, check out youtube for vids on proper lifting technique and form. Mark Ripptoe has some great videos for the squat, deadlift, bench press, overhead press etc. If you can get by some of his straight forward language it is worth watching. Remember, whatever you do, start light and get your form down and move up from there. After a few months of lifting, you will get to heavier wts and reap the rewards for getting the proper technique. No use getting injured and then not being able to lift. Good luck

MadMoxie

Great book! I'm glad you scored that one to start with. Everyone gave great advice. A trainer can definitely help you the first time to help you get an idea of what weights to start with. The previous post about how much you can easily lift/can't lift at all is a good gauge. It's important when strength training to always leave a little gas in the tank, so to speak. Lifting to muscle failure probably won't give you the success you're looking for. The biggest thing for women, I think, is not being afraid to lift heavy. The weights will do amazing things for your figure!

Chiqui74

Thanks!

I have been lifting with dumbbells for a while but nothing crazy, my heaviest set of dumbbells is 15 pounds and I rarely use them. Lately I've been doing Jackie Warner's Power Circuit Training upper body workout as I've been short on time but that's about it. So yeah, "heavy" would be a huge overstatement!