Lost on weight lifting...

AbbeyRysMom

Okay, so I want to lift weights. I'm willing to do whatever I need to do, but I'm sort of lost on how to start. I bought "Starting Strength" by Mark Rippetoe, but it's got me even more lost. I don't know how to do a proper squat, etc. If I had the money, I'd go to a personal trainer, but I just don't.

I'm so confused, ugh!

gel91

bump, sorry, i'm interested too

Scorpiotwinkle

I would love to help because I get so much from weightlifting. I can't offer much because I am not an expert, but all I can strongly suggest is; make sure your form is right. If you lift wrong you will do some damage and put yourself back. You don't say if you workout at home or gym. At the gym I lift heavy with a PT who has given me a programme for the 6-7 times a week I go to the gym. BUT you don't need to see a PT every week, most of them will do a free session to help you decide if PTraining is for you. They are so worth it. I managed to find the money for mine each week and he gave me discount for booking 10 sessions at a time. Quite frankly he saved my life - I would be a sedentary cripple (no joke) by now if it wasn't for him.

Other than that, check out YouTube I am sure there are loads of videos on there that would help with your form.

3laine75

there are loads of videos on you tube of these. there are also good videos posted on some threads on here by Rae, i think. I'd recommend booking a personal trainer session first time though to show you the proper form - if you're joining a gym alot of places offer a free induction session with a trainer.

wellbert

Did you read it and you're still confused? Get his DVD too

Elizabeth_C34

Did you read it and you're still confused? Get his DVD too

This.

Practice practice practice. Make some notes from the DVD and book and just keep trying. Do it with body weight or just the bar at first. Just try. It's amazing how quickly you pick it up if you just keep trying.

Do not add any significant weight to the bar until you are comfortable doing the lifts.

Flamenquero

Just ask someone at the gym. Members are usually willing to help for free.

myak623

Rippetoe has several YouTube videos, as well. Utilize bodybuilding.com, YouTube, etc. I like free stuff that can help me with form.

Start very light at the gym and use the mirror. Maybe even start with a broomstick at home to work on your form.

AbbeyRysMom

thanks everyone!

Form is my issue. I want to learn to do things RIGHT. I just don't know how to know I;m doing it with proper form, and it gets very overwhelming. And I read the first few chapters and am still confused on how to do a squat. Maybe I will look into the DVD.

Thanks again!

Elizabeth_C34

thanks everyone!

Form is my issue. I want to learn to do things RIGHT. I just don't know how to know I;m doing it with proper form, and it gets very overwhelming. And I read the first few chapters and am still confused on how to do a squat. Maybe I will look into the DVD.

Thanks again!

Try it. Just try a squat and think about one thing only he first time you go down. Example: squat and focus only on making sure your knees go out above your toes (nothing else). Do that a few times. Then try to focus on both the knees and getting your hips parallel to the floor. Do that a few times. Then try to focus on both of those and keep your spine good and straight. Just do it step by step and before you know it, you'll be squatting beautifully.

I recommend doing this only with your body weight at first. Then try it with the bar.

Elizabeth_C34

Just ask someone at the gym. Members are usually willing to help for free.

Unless you can really easily recognize good or bad form, don't do this. There are people I've seen with horrendous squat and deadlift form giving advice there.

FlyeredUp

Here is a post I made in another thread, if the instructional video isn't below for the particular exercises your doing just google them. Good Luck.

Ok here is the program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of)

Monday: Legs-
Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

Calves-
Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Tuesday: Back-
Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Biceps-
Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

Thursday: Chest-
Dumbbell bench press x 3 sets. (use exercise ball or lay on the floor)
Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Triceps-
Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

Saturday: Shoulders-
Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Traps-
Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

Lower Back / Glutes- ( Yes its a lower back, leg exercise but you dont want to do deadlifts and squats on the same day)
Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

AbbeyRysMom

Thanks for more replies!!

I don't actually go to a gym, so I wasn't thinking about really asking someone. I'm planning on having my dad help me, he is a firefighter and lifts weights (great big muscles, lol!)

Also, i do not plan on adding weight any time soon. I think I hurt my back having poor form doing kettlebell swings and deadlifts, so I intend to take it slow and learn HOW to do things before anything else. Just doing a squat (that I now know was improper form) can set my quads ablaze for days, to the point that I can scream in pain when my son climbs on me. So weight will not be anytime soon, until i can actually do the squat without breaking my lower half, lol!

PeterThompson

Hi Abbey, do weight lifting at home, it is inexpensive that way and you can do some exercises whenever you wanted. You can buy dumbbell and do the following exercises:

Biceps - curls
Triceps - extensions, kick backs
Shoulders - lateral and front raises
Forearms - wrist curls, reverse wrist curls
Pecs - dumbell press (incline, flat, decline), flyes
Abs - standing dumbell side bends, dumbell crunches
Back - reverse flyes
Hamstrings/Quadriceps - squats, lunges, dead lifts
Calves - calf raises

You can buy an adjustable dumbbell so you do not need to buy several,. You can read the reviews at Best Adjustable Dumbbells Reviews so you know what to pick. Break a leg!

spazofthedead

Hi Abbey, do weight lifting at home, it is inexpensive that way and you can do some exercises whenever you wanted. You can buy dumbbell and do the following exercises:

Biceps - curls
Triceps - extensions, kick backs
Shoulders - lateral and front raises
Forearms - wrist curls, reverse wrist curls
Pecs - dumbell press (incline, flat, decline), flyes
Abs - standing dumbell side bends, dumbell crunches
Back - reverse flyes
Hamstrings/Quadriceps - squats, lunges, dead lifts
Calves - calf raises

You can buy an adjustable dumbbell so you do not need to buy several,. You can read the reviews at Best Adjustable Dumbbells Reviews so you know what to pick. Break a leg!

She mentioned that she'd already read Starting Strength, and this program you laid out is a bit overkill compared to Rippetoe's, IMO.