introducing free weights

Jacole18

I have been doing plenty of cardio and using the resistance band for a few months, but I think I'm ready to introduce some free weights too...I feel the need to get all toned and sexy, but I'm not sure how to start. Do I buy little 5 lb weights and then do lots of reps or heavier weights and less reps? Thanks all for your advice!

tigersword

First step would be to check out "New Rules of Lifting For Women."

Always lift heavy.

kmjenkins

First step would be to check out "New Rules of Lifting For Women."

Always lift heavy.

Just bought the book, can't wait to get started!

nightwyrm

I've just started going down this path recently too. I couldn't afford a trainer so I read "The New Rules of Lifting" (http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/158333338X). Awesome book... explains everything well and offers good advice with sample programs to follow. It's kicking my butt too.

They have a version that's targeted specifically at women (http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398) -- I don't know if that'd be better for you than the "generic" one, but there is an MFP group devoted to it where you could ask about it (http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w).

marianne_s

ChaLean Extreme DVD program is a good weight lifting exercise program for women

The reason I like it, is because you can see examples of good form - which is important. I'm not sure how clear that would be (for a beginner) in a book.

Jacole18

great! thanks guys!

daydream58

I started very small and worked my way up - maybe adding one pound to each hand every 3 weeks, lifting about 3 times a week, doing 3 sets of 12 for each thing. There's tons of apps and YouTube videos to show good form, so there's no shortage of free video help if you need it, although I did work with a trainer because I have a heart condition and have to approach lifting very carefully.

Once I was lifting for 3 months I was able to do higher weights with less reps - just doing enough that when I could do 8 of them very nicely it was time to add another half pound, and then start back over just doing 3 reps at any new weight for a week and then 4, and then 5, etc. Very slow, but I found slow the best way to avoid problems or injuries for me.

Being strong and fit as well as skinny (skinnier in my case so far, heh) I think is ultra important. If someone could wave a magic want and make me either skinny or fit and toned, I'd take the fit and toned - the skinny can take care of itself and nothing feels as good as strong!

Jacole18

great point...thanks girl!!

I started very small and worked my way up - maybe adding one pound to each hand every 3 weeks, lifting about 3 times a week, doing 3 sets of 12 for each thing. There's tons of apps and YouTube videos to show good form, so there's no shortage of free video help if you need it, although I did work with a trainer because I have a heart condition and have to approach lifting very carefully.

Once I was lifting for 3 months I was able to do higher weights with less reps - just doing enough that when I could do 8 of them very nicely it was time to add another half pound, and then start back over just doing 3 reps at any new weight for a week and then 4, and then 5, etc. Very slow, but I found slow the best way to avoid problems or injuries for me.

Being strong and fit as well as skinny (skinnier in my case so far, heh) I think is ultra important. If someone could wave a magic want and make me either skinny or fit and toned, I'd take the fit and toned - the skinny can take care of itself and nothing feels as good as strong!

4theking

You want to lift as heavy as possible with good form. This will take some time so start light and work your way up as you feel comfortable.

seph_house

I started very small and worked my way up - maybe adding one pound to each hand every 3 weeks, lifting about 3 times a week, doing 3 sets of 12 for each thing. There's tons of apps and YouTube videos to show good form, so there's no shortage of free video help if you need it, although I did work with a trainer because I have a heart condition and have to approach lifting very carefully.
....

one of the things that frustrated me when i started lifting (about 3/4 months ago) was everyone said "lift heavy" but no one would give a number of where to start. they were right of course, "heavy" is what is heavy for you and the only way you can find out is experimenting which is why i found the gym with a bunch of dumbells to try out very useful!

BUT just to give you another frame of reference, i'm 5'3 and started from a point of "decent" fitness and reasonable core strength from pilates/yoga. i started using 3 and 4kg dumbells a lot but rapidly moved upwards (a little too enthusiastically at points, oops:). i think at this point i could do my whole range of exercises with a set of 3/5/7/10kg, i could probably get by with 4/7/10kg.
(Note all weights in KG not lb 'cause that's what my gym uses!)

so... if you have somewhere to tryout lots of equipment to try out to find what works for you, that's brilliant.
if you don't, or you really want to buy your own kit, i personally don't think the tiny ~3lb weights are worth it unless you are just looking for something to add a little to your cardio workouts.

Oh, and check out places like freecycle/craigslist etc, weights equipment "barely used" seems to turn up quite regularly for some reason

Azdak

You want to lift as heavy as possible with good form. This will take some time so start light and work your way up as you feel comfortable.

That's a nice way to put it. It's important for people who want to start "lifting heavy" to realize they have to work up to that level. I'm sure that those who make that recommendation understand that, but it's still a good idea to reinforce the idea.