Starting strength training.... No idea where to begin...

Maybaby100

I find the area of the gym with all the weights very intimidating. I want to be able to lift. I want to be strong and build muscle but I have no idea where to start. I can't afford a trainer and I really don't have anyone to spot or help me even know what to do. Any suggestions on where to start?

This is what I have been doing:
Elliptical/stepper 30-45 minutes med-max resistance intervals.
The bar you pull down to your chest 40-60 lbs 5 reps 3x
Bicep curle machine?? Heaviest weight I can do while maintaining good posture 5 reps 3x
Assisted chin up with 120lbs of help 5 reps 3x
Assisted dip with 120lbs of help 5 reps 3x

I have assumed With the resistance on the elliptical and the stepper I don't need to do much in the way of legs. As you can tell I'm pretty clueless when it comes to the weights and pretty intimidated by all the people that look like they know what they are doing!

DopeItUp

Go buy Starting Strength, 3rd edition on amazon. Read it. Use it. Best starting point for any newbie, in my opinion. Later on you can try different routines such as Stronglifts, 5/3/1, etc...

envy09

Go buy Starting Strength, 3rd edition on amazon. Read it. Use it. Best starting point for any newbie, in my opinion. Later on you can try different routines such as Stronglifts, 5/3/1, etc...

^^Agreed. You're going to need to get off the machines and into the free weights (that bar that you pull down to your chest is most likely a lat pulldown bar). You're also going to need to increase the amount of weight you lift. My lat is currently 8 reps of 160x3. The more weight you use, the more you work your muscles.

californiagirl2012

There are a lot of strength training routines you can get. Mainly you want an all body body workout. Cardio for legs is not enough. I'm a runner and I used to think the same thing.

I changed the shape of my legs by doing two things; 1) losing the fat with a calorie deficit, 2) putting the weight lifting first and the cardio 2nd.

The routine I do consists of weight lifting first and cardio second, but I still do cardio (mainly running). I change up everything all the time. My running is sometimes long easy runs, sometimes HIIT, sometimes shorter medium pace runs. My weight routine changes each day, each week, Circuits, Intermittent Super Sets, Fibonacci Pyramids, X-sets, Progress Venus Pyramids, and some splits, constantly changing it up, everything a variety of Strength, Hypertrophy, and Endurance.

These exercises are not all done in one session. They are simply a list. The routine is designed for women (more legs than most guys routines) and every day is different, every week is different, constantly changing things up.

Legs; In addition to Deadlift's, Stiff Leg Dead Lifts, Sumo Dead Lifts and Squats I do Bulgarian Split Squats, Lunges, Reverse lunges, Curtsey lunges, Step Ups, Crossover Bench Step Ups, One legged Deadlifts (T-Bend), Lunge Matrix, Bowler Squat, One Legged Get Ups, Bower Squat and Calf Raise, Bowler Squat + Stiff Leg Deadlift, Curtsey Lunge + Dumbbell Squat, T-Bend + Y-Squat, Reverse Lunge & Step Up, Curtsey Lunge + Step Up, Y-squat, Narrow Stance Squat

For upper body I do Standing Shoulder Press, Standing Dumbell Curls, Lying Tricep extension, Pullovers, Bent Barbell Row, Standing lateral Raise, Standing front Raise, Curl and Press, Shoulder Press + Curl, Dips, Lying Tricep Extensions + Flyes, Venus Raise (a type of snatch), Bent Row + Standing Lateral Raise, Pullovers, Pushup + Dips, Standing Dumbbell curls + Overhead Tricep Extension, Bent Lateral Raise + Pullovers, One Arm Dumbbell row, Flyes + Pushups, Seated Curl & Tate Press, Seated Curls + Overhead Tricep Extension, Pushups, Pullovers + Dips, Bent Barbell Row, Lateral Raise + Full Front Raise, Venus Raise + Dips, Standing Dumbbell curls + Lying Tricep Extension, Upright Row + Dips, Bent Barbell Row, Flat bench Press, Incline Bench Press, Bent Row Narrow, Bent Row + Kickback,

Then some upper and lower combos; Squat and Front Raise, Step Up & Press, Step Up + Standing Shoulder Press, Squat & Press, Squat & Swing, Curtsy Lunge + Standing Shoulder Pres, T-Bend & Row, Pike Front Rais + Curtsey Lunge, Flat Bench Press + Step Up.

Core: Bar Bell Rollouts (you can start out with Stability Ball Roll Outs), Swiss Ball Pikes (you can start out with Stability Ball Curl Ups), and planks. As you advance Swiss Ball Pike and pushup.

I probably forgot some but you get the idea.

To encourage lifting: I recently had my DXA scan done and at 51.5 years of age I have the bone density of a super athletic 30 year old. That is a direct result of lifting for over 30 years. Now if that is not scientific proof that lifting weights keeps you younger I don't know what is! Also I believe it is why most people think I look much younger than I really am. Because of this I don't have to worry about osteoporosis. If you wait until you are older and your bones start to deteriorate it's a bit too late, you can't get back what you lost, and you can only start a resistance routine that will prevent further damage.

Cardio is good for you but it is optional. I love cardio, but you can't out exercise too many calories. Of course you burn calories, but not near what all the HRM's say. I learned the hard way, running marathon after marathon , as well as hitting the gym hard, martial arts, staying active all the time, not eating while watching TV, not binging, not mindlessly eating, not pigging out, not having emotional eating issues, yet I gained weight year after year, each decade putting on the pounds. I worked harder and harder, not able to figure out what was wrong. It didn't seem like I ate too much, but for my small size I did and didn't realize it until just a few years ago when I finally started losing weight by eating less.

Everyone is different, but it's very easy to do a lot of cardio and think you can eat more than you really need, especially when you need to lose weight. It is also easy to think that you are burning more fat than you really are. Just do cardio if you enjoy it and because it's good for you.

Troublemonster

Go buy Starting Strength, 3rd edition on amazon. Read it. Use it. Best starting point for any newbie, in my opinion. Later on you can try different routines such as Stronglifts, 5/3/1, etc...

+1, the answer to your question is in your title. Starting Strength. Similarly; Stonglifts would help. As far as learning how to do the exercises goes I find Youtube is great for that.

As far as your specific workout goes the problem is that the lat pull down machine and curl machine are not big complex moves. Big complex moves are the big basics like squats, deadlifts, bent over row, and bench press. These big exercises will really force you to fire off large groups of muscles at the same time thus strengthening a wider area and doing more actual work. Chin-up and dip are great exercises too and as you progress just make sure you're pushing yourself to lower that assist.

Hang in there and train with intensity and purpose and you'll do great.

**Apparently I took too long to type this

Maybaby100

Thanks! I will get the book for sure an watch some YouTube on how to do some of the lifting you all mentioned. I will figure this out. From what I understand, you burn more fat when you have more muscle, but will my weight and lifting keep me big? It's all so confusing sometimes. If I'm spending an hour on cardio, but stop doing so much of it, should I do the same amount of time on strength training? Everyday or just a few times a week?

DopeItUp

Thanks! I will get the book for sure an watch some YouTube on how to do some of the lifting you all mentioned. I will figure this out. From what I understand, you burn more fat when you have more muscle, but will my weight and lifting keep me big? It's all so confusing sometimes. If I'm spending an hour on cardio, but stop doing so much of it, should I do the same amount of time on strength training? Everyday or just a few times a week?

There is a nice guide/routine in the book. Most people do 3 days a week, something like M/W/F. You can do some light cardio on off days if you like.

Troublemonster

Thanks! I will get the book for sure an watch some YouTube on how to do some of the lifting you all mentioned. I will figure this out. From what I understand, you burn more fat when you have more muscle, but will my weight and lifting keep me big? It's all so confusing sometimes. If I'm spending an hour on cardio, but stop doing so much of it, should I do the same amount of time on strength training? Everyday or just a few times a week?

No you will still be losing as long as you are eating in a deficit. You will not really be building muscle per se unless you are eating a surplus. Your workout is just another way to burn calories as well as conditioning muscles and joints etc. I burned fat a lot faster while doing squats and dead lifts than I ever did just trotting along on a treadmill. Starting a lifting routine like this will be, assuming you're working good and hard, a lot like interval training.

I lift four days/week and break it up with one major complex exercise per day. I also hit each complex lift 2x/week but on the second shot I go light. I try to get at least three exercises per muscle group into my workout. It is based on the Wendler 5/3/1 regimen.

as an example:

Monday: squats/leg day (light deadlift day)
Tuesday: Bench press/chest/biceps day (light OHP day)
Wed: no lifting Cardio and core day
Thursday: Overhead press/shoulder day (light squat day)
Friday: Dead lifts Back/triceps day (light bench press day)

I hit core exercises at the end of every workout such as crunches, sit ups, or plank holds.
I also try to get cardio in every day but consider it optional and do it if I have time.

Overall my workout takes about an hour each day not including cardio.

mindyjo74

There are a lot of strength training routines you can get. Mainly you want an all body body workout. Cardio for legs is not enough. I'm a runner and I used to think the same thing.

I changed the shape of my legs by doing two things; 1) losing the fat with a calorie deficit, 2) putting the weight lifting first and the cardio 2nd.

The routine I do consists of weight lifting first and cardio second, but I still do cardio (mainly running). I change up everything all the time. My running is sometimes long easy runs, sometimes HIIT, sometimes shorter medium pace runs. My weight routine changes each day, each week, Circuits, Intermittent Super Sets, Fibonacci Pyramids, X-sets, Progress Venus Pyramids, and some splits, constantly changing it up, everything a variety of Strength, Hypertrophy, and Endurance.

These exercises are not all done in one session. They are simply a list. The routine is designed for women (more legs than most guys routines) and every day is different, every week is different, constantly changing things up.

Legs; In addition to Deadlift's, Stiff Leg Dead Lifts, Sumo Dead Lifts and Squats I do Bulgarian Split Squats, Lunges, Reverse lunges, Curtsey lunges, Step Ups, Crossover Bench Step Ups, One legged Deadlifts (T-Bend), Lunge Matrix, Bowler Squat, One Legged Get Ups, Bower Squat and Calf Raise, Bowler Squat + Stiff Leg Deadlift, Curtsey Lunge + Dumbbell Squat, T-Bend + Y-Squat, Reverse Lunge & Step Up, Curtsey Lunge + Step Up, Y-squat, Narrow Stance Squat

For upper body I do Standing Shoulder Press, Standing Dumbell Curls, Lying Tricep extension, Pullovers, Bent Barbell Row, Standing lateral Raise, Standing front Raise, Curl and Press, Shoulder Press + Curl, Dips, Lying Tricep Extensions + Flyes, Venus Raise (a type of snatch), Bent Row + Standing Lateral Raise, Pullovers, Pushup + Dips, Standing Dumbbell curls + Overhead Tricep Extension, Bent Lateral Raise + Pullovers, One Arm Dumbbell row, Flyes + Pushups, Seated Curl & Tate Press, Seated Curls + Overhead Tricep Extension, Pushups, Pullovers + Dips, Bent Barbell Row, Lateral Raise + Full Front Raise, Venus Raise + Dips, Standing Dumbbell curls + Lying Tricep Extension, Upright Row + Dips, Bent Barbell Row, Flat bench Press, Incline Bench Press, Bent Row Narrow, Bent Row + Kickback,

Then some upper and lower combos; Squat and Front Raise, Step Up & Press, Step Up + Standing Shoulder Press, Squat & Press, Squat & Swing, Curtsy Lunge + Standing Shoulder Pres, T-Bend & Row, Pike Front Rais + Curtsey Lunge, Flat Bench Press + Step Up.

Core: Bar Bell Rollouts (you can start out with Stability Ball Roll Outs), Swiss Ball Pikes (you can start out with Stability Ball Curl Ups), and planks. As you advance Swiss Ball Pike and pushup.

I probably forgot some but you get the idea.

To encourage lifting: I recently had my DXA scan done and at 51.5 years of age I have the bone density of a super athletic 30 year old. That is a direct result of lifting for over 30 years. Now if that is not scientific proof that lifting weights keeps you younger I don't know what is! Also I believe it is why most people think I look much younger than I really am. Because of this I don't have to worry about osteoporosis. If you wait until you are older and your bones start to deteriorate it's a bit too late, you can't get back what you lost, and you can only start a resistance routine that will prevent further damage.

Cardio is good for you but it is optional. I love cardio, but you can't out exercise too many calories. Of course you burn calories, but not near what all the HRM's say. I learned the hard way, running marathon after marathon , as well as hitting the gym hard, martial arts, staying active all the time, not eating while watching TV, not binging, not mindlessly eating, not pigging out, not having emotional eating issues, yet I gained weight year after year, each decade putting on the pounds. I worked harder and harder, not able to figure out what was wrong. It didn't seem like I ate too much, but for my small size I did and didn't realize it until just a few years ago when I finally started losing weight by eating less.

Everyone is different, but it's very easy to do a lot of cardio and think you can eat more than you really need, especially when you need to lose weight. It is also easy to think that you are burning more fat than you really are. Just do cardio if you enjoy it and because it's good for you.

mindyjo74

Love this advice!!

FullOfWin

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

wmagoo27

Thanks! I will get the book for sure an watch some YouTube on how to do some of the lifting you all mentioned. I will figure this out. From what I understand, you burn more fat when you have more muscle, but will my weight and lifting keep me big? It's all so confusing sometimes. If I'm spending an hour on cardio, but stop doing so much of it, should I do the same amount of time on strength training? Everyday or just a few times a week?

If you pick up 'Starting Strength', then all of your questitons are answered in the book. FWIW, there is an accompanying DVD for an extre 20 bucks that coaches form on all of the lifts. Totally worth it. Here is a site that may help clarify some of your confusion.

http://www.simplyshredded.com/the-ultimate-female-training-guide.html

auzziecawth66

http://www.bodybuilding.com/fun/berardi13.htm

There's lots of good free info out there as well if you take the time to look. I've done alot of the research but still haven't jumped into it yet lol.

xiamjackie

Buy "New Rules of Lifting for Women". Amazing read and gives you 6 months of lifting plans!

LorinaLynn

I love Stronglifts. http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

Takes about a half hour, three times a week. Simple and effective. And free. With a great support system on here.

Don't neglect your legs. Lifting has not only done amazing things to my legs, thighs and bum, but made me a better runner.

And as far as "not losing weight"... you will still lose as long as you're in a deficit, but you won't have to lose as MUCH to have great results. There's only a little over 5 pounds difference in my profile pics.

jaz050465

Chalean Extreme!!!

PeloMichelle

I agree Chalean Extreme! Takes the guess work out of your workout and it's fun! Go heavy or go home