tips and advice for heavy lifting

jwilson3787

I have been working out and doing weight machines but I really want to start doing free weights but i have NOO idea where to begin or if I'm doing it right or what I should be doing at each workout I'm a female 5'1" currently 194 and another question... am I not in shape enough to start heavy lifting? any tips or advice will really help thanks

RyanWilson1993

You're never not in good shape to lift heavy just make sure to stay with in your boundaries also if you're wanting to lose weight id choose a weight that you can do for around 12-15 reps but if you wanna build muscle i'd choose a weight that you can do around 6-10 reps make sure you're getting atleast 1g of protein per pound of bodyweight as well!

Acg67

I have been working out and doing weight machines but I really want to start doing free weights but i have NOO idea where to begin or if I'm doing it right or what I should be doing at each workout I'm a female 5'1" currently 194 and another question... am I not in shape enough to start heavy lifting? any tips or advice will really help thanks

You can incorporate free weights no matter what your fitness or current body comp is, unless you have a medical condition that would preclude you from doing so.

I'd look into one of the solid beginner's full body routines like Starting strength or Stronglifts 5x5

Gallowmere1984

Start with the compounds. Squat, deadlift, bench press, overhead press. Start with an empty bar (which weighs 45 pounds) and add weight until it is difficult for you to pull off 3-5 reps.

Do that three to four days per week. The weight you can work with will increase very quickly at first.

Once you have done this for a couple of months, you can start adding in isolation stuff and splitting your days up. At that point, reevaluate your goals as well.

Capt_Apollo

here are some simple articles that helped me out in the beginning

http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

http://www.nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/

http://www.nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/



basically, like others said, you want to do the main lifts, which are squats, dead lifts, bench press, and overhead press.

in the beginning you can do a full body routine and see incredible gains.

jwilson3787

great thank you guys!

jwilson3787

here are some simple articles that helped me out in the beginning

http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

http://www.nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/

http://www.nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/



basically, like others said, you want to do the main lifts, which are squats, dead lifts, bench press, and overhead press.

in the beginning you can do a full body routine and see incredible gains.

exactly what i was looking for

Cranktastic

easy to understand and straight forward. do it.

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

Sandykopf

Also. 5'1" female, my advice is to go slowly. Weight machines are a great start but free weights are a whole different ball game. Start lighter than you want to and make sure you get the form right or you will injure yourself. Try precision nutrition.com for good videos on proper form. Once you are sure the form is right, experiment with weights but only go to a weight that after 8-10 you are at failure. Failure meaning you could not do another without losing perfect form. As you get stronger you will be able to do more. Three years ago, free weights of 5Lbs were enough for me. Now 30 is normal. Yes, protein to held the muscles tone up faster.

jetscreaminagain

Yay for you on strength training early (?). Too often people get to goal weight and THEN start lifting. That's terrible. Do it soon and you may not ever want that goal number because hot with muscles is heavier and smaller than skinny fat but at that magic scale number.

And I feel "meh" about bench press. I have read that the bench constricts the movement of your shoulder blades, limiting some of the benefit. (I also do lat pull downs standing up so it engages my core muscles more, too, but I'm weird like that). For me, good deep push ups are sufficient and engage way more muscles. I hope to one day get to the point of one-handed push ups, so I don't think I'll ever get so strong that body weight exercises aren't sufficient. But that's me and some really smart, well-trained and/or well-educated people love a bench press, so it doesn't matter.

I did New Rules of Lifting for Women and I'm going through it a second time. If you have access to a gym, I think its great. The other ones mentioned are great to others (I haven't tried them). If you're just working out at home, Body for Life has a decent, accessible program you can use, and the book's been out for years so you can essentially buy it for shipping only on Amazon.

Good luck and yay you!

Gallowmere1984

I can definitely see your point about the pushups, and honestly they should be included too. It doesn't have to be either/or, as you can do both.

That said, she did say heavy lifting, and if you find a lifting meet that doesn't include bench press, you should probably leave...quickly.