Want to start lifting and am clueless where to start

josol1971

I have recently started to lift weights and realized how clueless I really am about it. I need some help figuring out an upper/lower body workout. I'm a heavy girl and have bad knees so I don't want to aggravate that problem. When all this flab comes off (...and it's GONNA come off!) I want to see some muscle definition under there. Does anybody have suggestions for what exercises to do and at what weight/how many reps? Any help would be appreciated. Also looking for new MFP friends who like to lift. Thanks!

TriciaZ944

I would suggest hiring a personal trainer for a few sessions to get you going. This way they can set you up with a plan based on your needs but also make sure you are doing the lifts correctly. I am following the new rules of lifting for women but I've been trained in the lifts. It does give instructions on how to do the lifts and you can spalso you tube how to do the exercises. My concern would be your knees that is why I would suggest starting with a trainer. Good luck!

wellbert

google:
new rules of weight lifting for women
starting strength

I don't know about your knee issues, but I squat heavy with a bad knee. Done correctly, it's gentle on the knees. done wrong, and you will regret it.

autumnk921

Add me if you like....I am in love with lifting....I have only been doing it since March 1st this year but I am addicted to it as much as I am to MFP... If you want to ask me anything - I am no expert - but if I don't know the answer I can direct you to who may...Best of luck!!


http://www.bodybuilding.com/exercises/finder/saved/id/7417/main-muscle/abdominals-abductors

http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

These are a couple of sites that are great!!

scottywor

Based on what you said in your post, i would agree with tricia, hire a Personal Trainer, and let them get you started, last thing ya wanna do is fart around aimlessly at the gym, and worst case hurt yourself. Good Luck!

rhe276

There are lots of internet sites and books that offer advice on routines for starting weightlifting. I myself have just started this week. My advice if you ca't get a personal trainer would be to stick to upperbody workouts especially those that involve lying on a bench (or the floor) until your knee injuries allow you to progress. Plus you can start on small weighted dumbells to start which will be more about form and tone before you progress higher for more muscle defination. Hope this helps, good luck!

zombilishious

New Rules of Lifting for Women....I'd been lifting doing isolation on machines and free weights, but NROLFW is taking me to where I wanted to go - I just started it and I'm getting one heck of a better workout.

As for your knees, it's all about FORM, FORM, FORM. And as a bonus, you'll build the muscles around the knee that protect it.

ishtar13

You may want to look at New Rules of Lifting for Women: http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583332944

There are also a bunch of us using StrongLifts 5x5* http://stronglifts.com/ and there's also Starting Strength** http://startingstrength.com/

*Don't let the testosterone-laden, male-oriented thing of SL turn you off. Women can benefit from the program, too. Just understand that when he's talking about gaining weight (i.e. muscle) that doesn't happen as much with women because we lack the hormones to get huge.

**Read and watch all the Rippetoe articles/videos.

Since you have bad knees, with squats, start off with just your body weight and perfect your form. You may want to do goblet squats with low weights as you progress before getting to the bar.

josol1971

Thanks everyone! Very helpful advice!

Erihppas

Hey,

I don't know if you're part of a gym but Body Pump is what I do. It's not as easy a fitness class as you might think! You really can determine your level of intensity and the good thing is that you're in a class and are being told what to do and for how long.

you can go to the lesmills site and do a search for gyms in your area that have the class (yeah i sound like a saleswoman!)