Free Weights for Women

jeninabilan

Hey ladies!

The gym at my apartments only has free weights rather than machines and I have to admit, I feel a little lost. My "weights" routine involves lifting a few dung bells and that's pretty much it. Any tips? What is your weight lifting routine?

Thanks!
xoxo
Jenina

FitBeto

Hey ladies!

The gym at my apartments only has free weights rather than machines and I have to admit, I feel a little lost. My "weights" routine involves lifting a few dung bells and that's pretty much it. Any tips? What is your weight lifting routine?

Thanks!
xoxo
Jenina

Poop bells = quote of the year.

LorinaLynn

Great place to start: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

Tameko2 explanation of the plan is much more user-friendly than the actual website.

MissAnjy

Wait....i'm sorry....what kind of weights are you using?

2BhappyBhealthy

"dung bells" ... you kill me

step away from the poop bells and listen to Lorina. ^^

Ge0rgiana

Hey ladies!

The gym at my apartments only has free weights rather than machines and I have to admit, I feel a little lost. My "weights" routine involves lifting a few dung bells and that's pretty much it. Any tips? What is your weight lifting routine?

Thanks!
xoxo
Jenina

Poop bells = quote of the year.

Oh, I am NOT a mean person, but this gave me such a case of the giggles. :laugh:

Ok, now that I'm done giggling at the poor OP, I do New Rules. There are some machine exercises, but they do give you free weight alternatives to them.

Also, I'm so freaking jealous. :happy:

RatherBeFishing

Are you doing full body workouts? Or a split workout? Like chest/bi, back/tri, and legs all on different days?

_crafty_

Hey ladies!

The gym at my apartments only has free weights rather than machines and I have to admit, I feel a little lost. My "weights" routine involves lifting a few dung bells and that's pretty much it. Any tips? What is your weight lifting routine?

Thanks!
xoxo
Jenina

Poop bells = quote of the year.

Bah ha ha!

alvalaurie

Hey ladies!

The gym at my apartments only has free weights rather than machines and I have to admit, I feel a little lost. My "weights" routine involves lifting a few dung bells and that's pretty much it. Any tips? What is your weight lifting routine?

Thanks!
xoxo
Jenina

Poop bells = quote of the year.

Stop it! Be nice!

OP - You can use your body weight to do alot also. Here's a few suggestions:
jumping jacks, push ups, tricep dips, squats, lunges, planks, sit ups, bicycles, burpees. With the dumb bells you can do curls, over head presses, swings, back rows. Look on google or youtube for using the correct form. Lots of good stuff you can do with only a few weights!

AlsDonkBoxSquat

Hey ladies!

The gym at my apartments only has free weights rather than machines and I have to admit, I feel a little lost. My "weights" routine involves lifting a few dung bells and that's pretty much it. Any tips? What is your weight lifting routine?

Thanks!
xoxo
Jenina

Hey, hun. I do New Rules of Lifting for Women. Some of the exercises call for an olympic bar, but you can do some dumbbell options too.

jeninabilan

HAHA SORRY!!! I am on my phone and it auto adjusted what I wrote!!!! Sooo funny...

jeninabilan

Glad I can give everyone a good laugh (including myself) hahaha

I especially love the "step away from the poop bells" haha

jeninabilan

Are you doing full body workouts? Or a split workout? Like chest/bi, back/tri, and legs all on different days?

As of right now, doing full body.. I honestly just go pick up a few weights and then get frustrated cuz I don't know what I'm doing and go run some more.. so I definitely need help in this department..

amy1612

I second Lorinas 5x5 advice, and there are loads of tutorials online. You can always get someone who works there to show you how to do the basic movements, or check your form.

chachita7

I would recommend you take a peak at bodybuilding.com - they have great workout routines.

jeninabilan

Thanks guys! I definitely think I need to get a "real" gym membership rather than just at my apartments.. We don't even have a barbell or bench press or anything, just free weights, treadmills and elliptical.. hmmmm

Jamie_Lauren

I love free weights!

Some of my favourites are barbell squats, power cleans and lunges with dumbbells in each hand. You can also do bicep curls, weighted wall sits, horizontal rows, dead lifts and HEAPS of other exercises. There are some pretty good tutorials online for basic free weight exercises, or if you have access to trainers at your gym you can get one of them to show you some exercises

ETA: Just read that you don't have trainers or barbells but you can still do all of these exercises!

karensoxfan

I do New Rules for Women too. Most of it calls for dumbbells, but a few things use Olympic bar or a machine (cable station & lat pull-down station), but I think the book gives DB substitutions for those.

sjohnny

Thanks guys! I definitely think I need to get a "real" gym membership rather than just at my apartments.. We don't even have a barbell or bench press or anything, just free weights, treadmills and elliptical.. hmmmm

Barbells are free weights. Are you saying that there are only dumbbells at your apartment gym? - Because that would actually be more common than an apartment gym having barbells and benches and stuff.

There is still a lot you can do with dumbbells - especially if you are just starting out.

jeninabilan

Thanks guys! I definitely think I need to get a "real" gym membership rather than just at my apartments.. We don't even have a barbell or bench press or anything, just free weights, treadmills and elliptical.. hmmmm

Barbells are free weights. Are you saying that there are only dumbbells at your apartment gym? - Because that would actually be more common than an apartment gym having barbells and benches and stuff.

There is still a lot you can do with dumbbells - especially if you are just starting out.

Yes, sorry.. meant just dumbbells

McBully4

squats

toomuchbootyindapants

Chalean Extreme is a DVD program that uses only dumbbells. You might want to look into that - and then print up the routine (unless the "gym" has a TV/DVD player in it too where you could just take it and do it). You won't get massive body transformation from it, but it's a start until you can get somewhere a little better equipped.

FullOfWin

squats

or, gtfo

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

Love2lift72

Like others have said there is a lot you can do. I am doing ChaLEAN Extreme and really push heavy. I love it. After I'm done with it I will probably go onto New Rules of Lifting for Women. I have the book but wanted to finish ChaLean first. Good luck and message if you have more questions.

LivyJo

I learned by doing Body for Life years ago. http://bodyforlife.com/library/exercise/weight-training

You can download the exercise plan there at the Body for Life website. You can also download a weightlifting app on your phone that explains how to do each of the weight lifting exercises on the plan. http://appadvice.com/applists/show/weight-lifting

Good luck!