New at strength training....

juggalotus

Hi, I want to start strength training (I work out at my college's gym) But I'm not really sure how to go about it. They have a crap load of machines and not sure what ones to do and how long/how many reps to do? Can someone help me out? thanks!

MikeSEA

Well, there's kind of a lot of factors that can go into it. How many days/week are you thinking of putting into it?

deathstarclock

Ask on staff trainers to assist you. They're your best resource! It's one thing to "know" about resistance training, it's another thing to actually be certified in personal training or studying in that field. I can tell you to go do squats but I can't teach you the proper form/technique over the internet. It's much safer to ask a trainer at your school's gym. Chances are, they are bored and would LOVE to help you. I would see that in their faces all the time when I was at Uni.

dannylives

I went to school with this guy, he gots a bunch of videos, watch, http://youtu.be/ofAnRw_kgiE

fumblebee

http://www.liamrosen.com/fitness.html

Thank me later.

trelm249

I have noticed many of the female lifters in the forums advocating the book "The New Rules of Lifting for Women". From what I have looked at in it, it seems pretty good.

Aside from that, here's the basics.
In a nutshell: start with free weights such as dumbbells and barbells (they force you to learn proper form and kick in the complementary muscle groups to build control and balance); lift two to three days a week on nonconsecutive days (you will be sore if you do it right and the muscles need the recovery time); lift heavy and low reps per set (do a light set for 10 reps to warm up the muscles, followed by a heavy set that limits you to 4 to 6 reps); at first focus on compound movements (deadlifts, leg press or squats, bench press with dumbbell or barbell, rows, cleans and press, pull ups or lat pulldowns).

YOU WILL NOT LOOK LIKE A MAN doing this. You will get stronger, firm up, fire up your resting metabolism and burn a ton of calories. If your caloric intake isn't already 30% to 40% protein, you will probably want to play with that and see what gets you the most benefit. The protein will factor in your recovery and strength development.

Happy Lifting.

sarahbetherck

I would definitely talk to a trainer to make sure you know what to do and how to do it correctly and safely. I recently started strength training and there is so much a trainer can teach you that you can't get from a book or DVD. Also, just be warned that you will likely gain weight in the beginning but at the same time you will be losing inches and getting stronger. I got super bummed out at first but now I've chucked the scale until I'm about a month in. Measure yourself and take pictures and GOOD LUCK!!