I need help getting started weightlifting for women.

csi4us

I need help weight lifting. I just wanna build lean muscle. Total body I've seen YouTube videos but it's not the same when I am at gym? Any suggestions? Please send a message along with a friend request. I like friends who comment and eat real food and not starve themselves. I like to dairy peek so if you wanna friend me keep your food dairy open.

MoreBean13

I would suggest starting with Stronglifts 5x5 or New Rules of Lifting for Women. Both are well-rounded programs comprised of compound lifts, and will get you off on the right foot. If I had to pick, I would choose SL 5x5 because the program is available free online, and it's a bit more simple. I prefer the 5x5 (5 reps for 5 sets) format for beginners, too. There are groups on here for both programs for women, to discuss your training.

Also, I would highly suggest picking up a copy of "Starting Strength" By Mark Rippetoe. It's considered the bible of proper form for barbell lifting, and if you read that book only, you will know more than 90% of the lifters at any gym about proper technique. Rippetoe also has a bunch of very helpful videos on youtube to help.

Whatever program you choose should be comprised of primarily compound lifts (meaning they target more than one muscle group at a time) that hit all the big muscle groups- Squats, Deadlifts, Bench Press, Overhead Press, Chin Ups/Pull ups, Dips, Lunges, and Rows would be my suggested hit list for exercises. Other exercises can be added as auxiliary/supplemental work, but the big ones should be the focus. Fot example, if you're interested in working your biceps, you can do sets of chin ups or bicep curls in the same amount of time, but the chin ups use a ton more other muscles in your back and your whole core is engaged, so you're getting a lot more bang for your buck. The programs help you seperate that list in to doable workouts and teach you how to progress the weights so you continually are getting stronger and fitter. Most well-designed programs for beginners will have you do full-body workouts 2-3x per week, and allow for ample rest times between workouts, I would stay away from complicated split routines that have you going to the gym more often and training one body part at a time. When you get more advanced then those type of routines become more appropriate.

Hope that Helps!

Emtabo01

I just started NROL4W, finished my third workout. Bought the book on my iPad for 15 dollars. I'm really sore and can see how this is a great workout plan. I bought dumbbells and a barbell for my house, can't get to the gym between my little ones and work. Oh yeah and an exercise ball, so far I've been able to improvise on the other equipment I don't have.

gmallan

I've just started lifting weights (I've done things like pump and machines before) and I'm trying to lift heavy. I guess some of my best tips would be:

- start light and make sure you have the correct form to avoid injuries
- invest in a couple PT sessions to get your form right, they should be able to make you up a program if you want
- Find a buddy to work out with, it's less intimidating, you can alternate sets, they'll push you harder and you'll have someone to spot you when you are lifting near your max
- Lift heavy weights with lower reps
- Focus on compound (using multiple muscles eg. squats and dead lifts) lifts and do these at the beginning of your workouts
- Make sure you are eating enough, healthy and enough protein
- Free weights are better for challanging muscles than machines

As I said I'm new but I've been doing a lot of reading

Feel free to add me as a friend. I'm 26, from Hobart TAS (Australia), 68kg, 164cm and have a goal of losing about 10kg of fat while putting on about 5kg of muscle for a net loss of 5kgs.

Remember that scales can be your enemy when you are lifting, 1kg of muscle takes up 1/3 less space than 1kg of fat. Focus on the way you look, feel and the way your clothes fit

MoreBean13

bump.

Prettylittlelotus

I just started NROL4W, finished my third workout. Bought the book on my iPad for 15 dollars. I'm really sore and can see how this is a great workout plan. I bought dumbbells and a barbell for my house, can't get to the gym between my little ones and work. Oh yeah and an exercise ball, so far I've been able to improvise on the other equipment I don't have.

Ooooh, They have it for the Ipad!!

Thanks for the tip! :drinker:

Farburnfred

I have the NRLFW on the way..but no barbells!

Determinednoob

You could check the link below and run the routine linked farther below.

http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

http://forum.bodybuilding.com/showthread.php?t=147447933