another stupid question Im full of them:)

Jessie__86

So today after my tabata class I actually marched my self into the free weight section even though I have been terrified to do it! But I want to start "lifiting heavy" as I hear thats the best for results. I only did squats because pretty much thats the only thing I know how do to! I enjoyed it but I just feel so lost and without structure! I added 15 pounds to each side of the bar and did five sets of ten pretty effortlessly. I probably should have added more weight but I have an irrational fear that Im going to add too much weight and get stuck and have nobody to help me since I work out alone. What does everyones weight training look like? how many reps should I be doing etc? Ive heard a lot about new rules of lifting for women...does anyone do it? and what exaclty is it? sorry so many questions! thanks!

jnh17

There are a lot of women doing New Rules of Weight Lifting for Women or Stronglift(s). I started NRWL4W last week and even though I've lifted for a long time, felt I needed a new structure/goal to what I was doing. Look into them!

spazofthedead

Look into a beginner's program like New Rules of Lifting for Women, Starting Strength, or Stronglifts 5x5. And the book, Starting Strength by Mark Rippetoe is worth every penny, regardless of which program you choose to follow.

You also shouldn't worry about failing any lift except the bench press. Does your gym have a squat rack? If the safety bars are appropriately placed then those should catch the bar if you need to dump it.

salxtai

1+ for stronglifts - its what I used / still use to do my heavy lifting with free weights.
Dead easy, and you can youtube the exercises to your heart's content if you want clarification on technique, or ask one of the PT in the gym to give you a quick spot and check technique


stronglifts.com/stronglifts-5x5-beginner-strength-training-program/