Women weight lifting?

Mallory0418

So I was wanting to start incorporating more weight lifting into my workout routine but I'm not sure how to start. I've been doing basic shoulder press and bicep and tricep curls for a while but...okay I'll be honest, I'm VERY intimidated to go very far into the weight machine area. 1. I'm nervous because I'm not sure what to do, and 2. Because that's where all the big beefy guys are. I feel stupid but there it is. I'll have to work though that but does anyone have any routines that work for them that they'd be willing to share?

joejccva71

You can start with a full body routine 3 days a week, with 2 days of cardio HIIT and then 2 days completely off to rest.

Bench Press
Squats, Leg Press, or Lunges
Calf Raises
Deadlifts
Rows
Pullups or Chinups or Lat Pulldowns
Shoulder Presses

3 sets each exercise, 4-6 reps, lift heavy. Done in 60 mins.

Also read this --> http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944

Bonny272

I like to go for the free weights and avoid the guys that sound like they're giving birth. Free weights are safer and require that you use good form. Research the exercises you want to do and concentrate on good form before you try to increase your weight.

AnninStPaul

the beefy guys who don't grunt can be good coaches. and I bet they would LOVE to coach someone as cute as you are!

ninerbuff

You can start with a full body routine 3 days a week, with 2 days of cardio HIIT and then 2 days completely off to rest.

Bench Press
Squats, Leg Press, or Lunges
Deadlifts
Rows
Pullups or Chinups or Lat Pulldowns
Shoulder Presses

3 sets each exercise, 4-6 reps, lift heavy. Done in 60 mins.

I agree here. A basic program with foundation basics is the way to start.

crazylikefox

I felt the same way at the gym while deployed and I had to set the weights back down to the "girly" range on every machine. Rather than focus on them, focus on your numbers. How many sets, how much weight? You will start seeing improvement the more you do; I did pretty quickly! That will give you more confidence, because it's all about YOU baby! Learn as you go, do some research, even ask a meat head and soon you'll be a pro

_GlaDOS_

You can start with a full body routine 3 days a week, with 2 days of cardio HIIT and then 2 days completely off to rest.

Bench Press
Squats, Leg Press, or Lunges
Calf Raises
Deadlifts
Rows
Pullups or Chinups or Lat Pulldowns
Shoulder Presses

3 sets each exercise, 4-6 reps, lift heavy. Done in 60 mins.

Also read this --> http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944

This is perfect. :flowerforyou:

alyssa92982

Its kind of a learning process as u go. Sometimes if u can a trainer would be a good way to start. Do some free weights to start and maybe go from there

dad106

See if your gym has a trainer that you can set up a session with. Most will do one for free.

Then you get can get a plan going and learn how to do the machines/proper form for free weights, and hopefully not be intimidated.

Elizabeth_C34

You can start with a full body routine 3 days a week, with 2 days of cardio HIIT and then 2 days completely off to rest.

Bench Press
Squats, Leg Press, or Lunges
Calf Raises
Deadlifts
Rows
Pullups or Chinups or Lat Pulldowns
Shoulder Presses

3 sets each exercise, 4-6 reps, lift heavy. Done in 60 mins.

Also read this --> http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944

I started with a routine much like this. Good stuff.

Mallory0418

You can start with a full body routine 3 days a week, with 2 days of cardio HIIT and then 2 days completely off to rest.

Bench Press
Squats, Leg Press, or Lunges
Calf Raises
Deadlifts
Rows
Pullups or Chinups or Lat Pulldowns
Shoulder Presses

3 sets each exercise, 4-6 reps, lift heavy. Done in 60 mins.

Also read this --> http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944

Thanks for this! I'll be giving this try tomorrow.

Mallory0418

the beefy guys who don't grunt can be good coaches. and I bet they would LOVE to coach someone as cute as you are!

I don't know about that but thank you. :blushing: I just need to focus on my own business, just needed a pep talk! Thanks everyone!

joejccva71

Mallory if you are looking for some online instruction on how to do some exercises that I mentioned, head over to bodybuilding.com and look at the exercise guides there. They have videos on the site to show you proper form as well.

Good luck.

Mallory0418

Headed there now.

bellawares

I know exactly how you feel. My Health Club actually as 4 separate weight lifting areas and I was scared to death to venture into the "Heavy Lifting" territory :glasses: . I was bored with the machines in the other areas so I eventually found one of the trainers who showed me how some of the machines worked and I got over my fear. I actually like working out with the heavy lifters it keeps me motivated and the machines / equipment are the latest out there. I spend a lot of time working out in the area where all of the trainers do their thing and I have just watched how they do things. I've even gone as far as to work right along side of them when they are working with a client. This is how I learned TRAX and just recently Kettle Bells.

You would be surprised how many of the lifters are willing to help with technique. If you are unsure how a machine works just ask someone for help. Another way to learn is by watching video's on YouTube. I would watch the trainers at the club and then research what I was interested in learning on YouTube. Eventually I would try it out at the health club.

You could also check out the floor classes at your health club. There are lots of different kinds of group classes that incorporate weight lifting with cardio.

My work outs consist of 5 -6 days cardio and 2 -3 days strength training. I usually work on core training and my legs when I'm at the gym. I have 5 lb free weighs at home and will do upper body with those (when I'm motivated enough):embarassed: .

JWeaser

bump. This is what I was looking for!