Free weights at the gym for women

rougenoire

Hi all, I am starting to get really interested in weight/resistance training and want to ramp it up a level. I keep on reading how free weights and or body weight exercises have many more benefits than the machines at the gym but I have only ever used the small dumbbells for bicep curls etc plus a few bodypump classes a while ago and I don't know where to start by myself.

So the weights area in the gym has a few adjustable benches and when I checked this morning 12kg weights were the lowest (there are lighter ones in another area downstairs that has stability balls but no benches). I couldn't see bar bells etc but the grunting was a bit off putting so I will have a better look next time, I assume they do have them.

As a relative beginner what are good upper body exercises to start with? Any good websites/workouts/tips/things to avoid that you can share with me?

FullOfWin

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

sjohnny

Eww. Grunting. Probably oughta stay away from places where there's grunting.

DavPul

Eww. Grunting. Probably oughta stay away from places where there's grunting.

That is gonna keep her out of at least 2 areas of my place

mike_littlerock

I bought a copy of Rachel Cosgroves book for my wife and she loves it.. I think its called "the female body breakthrough".

Rachel and her husband are very well known trainers, and her book covers technique, and gives routines for you to do with free weights and body weight.

Cranktastic

Grunting pleases me.

girlinahat

look into programmes such as New Rules of Lifting for Women; Stronglifts and Starting Strength.

Go for compound lifts rather than just trynig to work on upper body strength - squats and deadlifts with barbells should be staples in your programme.

start light to get form down pat, then don't be afraid to up the weight. Increase weight rather than reps. Various bodybuilding websites can help as well. There's a few groups of female lufters here including a New Rules group.

sjohnny

Eww. Grunting. Probably oughta stay away from places where there's grunting.

That is gonna keep her out of at least 2 areas of my place

I have at least 4 places that would fit that criteria.

trogalicious

Is there a personal trainer available? At least get one session to learn proper form with the equipment, then consider a program like stronglifts 5x5 to start building strength. Just my .02.

Ge0rgiana

If it makes you feel any better, after you've been lifting a while, the grunting gets to be quite comical, especially when you could swear they grunt louder when women are around. :laugh:

HeidiMightyRawr

1) Look into some strength programs such as "New Rules of Lifting for Women", "Starting Strength" and "Stronglifts 5x5"

2) Focus on compound lifts that work your whole body for the best results, rather than isolation exercises (though of course you can do these as well if you want)

3) Don't be afraid to lift heavy. With compound exercises and barbells you'll find you can probably lift a lot heavier than you think.

4) Try not to let the grunting put you off. I'm aware that it can be a bit intimidating at first, but there are really nice guys in that area, that are just working out really hard / exerting themselves.

5) If you're still unsure about what to do after looking at the programs and / or watching youtube videos of the exercises, you could always hire a PT for a few sessions, until you pick up the basics

rougenoire

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

Thanks for this. It can be difficult to find specific info as there is so much on here.

rougenoire

Eww. Grunting. Probably oughta stay away from places where there's grunting.

When it means blokes lifting large weights in a small space where I would get in the way then yeah I think I will stay out of their way

rougenoire

Eww. Grunting. Probably oughta stay away from places where there's grunting.

That is gonna keep her out of at least 2 areas of my place

Grunting (at the gym) is kinda off putting to a newbie trying to figure it out. I'm reading something else for the second place but I'll leave that alone

rougenoire

I bought a copy of Rachel Cosgroves book for my wife and she loves it.. I think its called "the female body breakthrough".

Rachel and her husband are very well known trainers, and her book covers technique, and gives routines for you to do with free weights and body weight.

thank you I will check this out

dare2love81

Grunting pleases me.

I second this. Get your lift on.

To the OP - New Rules of Lifting for Women would be a good place to start. It'll set you up with a plan and you can build off of it as you feel more comfortable.

rougenoire

Grunting pleases me.

Each to their own I wasn't going to get in the way of guys with big weights. Maybe this time next week I'll be grunting along with them?

rougenoire

look into programmes such as New Rules of Lifting for Women; Stronglifts and Starting Strength.

Go for compound lifts rather than just trynig to work on upper body strength - squats and deadlifts with barbells should be staples in your programme.

start light to get form down pat, then don't be afraid to up the weight. Increase weight rather than reps. Various bodybuilding websites can help as well. There's a few groups of female lufters here including a New Rules group.

thank you that's really useful, will check out those programmes and figure out what is actually in the weights area properly to help me

HeidiMightyRawr

Eww. Grunting. Probably oughta stay away from places where there's grunting.

When it means blokes lifting large weights in a small space where I would get in the way then yeah I think I will stay out of their way

As long as your working out and not just standing around doing nothing, or going up to them and talking to them in the middle of a set, you will NOT be in their way

You have as much right to be there as them!

My whole gym in that type of gym. It's small and has a lot of members (all male apart from me as far as I'm aware) Upstairs (where the entrance is) is a little bit of cardio and machine weights. Downstairs (where I go 95% of the time) is free weights. Big men lifting big weights. I haven't seen another woman there in months. It's great though, once you get used to it you'll be fine

rougenoire

Is there a personal trainer available? At least get one session to learn proper form with the equipment, then consider a program like stronglifts 5x5 to start building strength. Just my .02.

thanks there are personal trainers but I'd like to find out a bit myself first so I can figure out what I need help with. Will have a look in to that program too

rougenoire

If it makes you feel any better, after you've been lifting a while, the grunting gets to be quite comical, especially when you could swear they grunt louder when women are around. :laugh:

I already like that the guts get sucked in more as I have started getting more toned I guess that could be my NSV for this week! Reckon I can get good enough that I silence them?

DavPul

Grunting pleases me.

Each to their own I wasn't going to get in the way of guys with big weights. Maybe this time next week I'll be grunting along with them?

You're not in our way. We have one bench, you have one bench. We probably aren't using the same dumbbells either. Please come in, make yourself at home, lift and grunt away. And don't be shy. You want advice or instruction? Ask us. We WANT to help you. We WANT you to succeed. We don't want you to scurry back to the elliptical.

Ge0rgiana

I bought a copy of Rachel Cosgroves book for my wife and she loves it.. I think its called "the female body breakthrough".

Rachel and her husband are very well known trainers, and her book covers technique, and gives routines for you to do with free weights and body weight.

thank you I will check this out

Oh, and BTW... The routines in New Rules were put together by Rachel's husband, Alwyn Cosgrove. FYI.

Navotc

I've started "New Rules of Lifting for Women" about 5 weeks ago. I really recommend it. Find it at any online bookstore or on Kindle. (I chose a paper copy so I can copy some of the workouts and toss them in my gym bag, etc.)

rougenoire

Eww. Grunting. Probably oughta stay away from places where there's grunting.

When it means blokes lifting large weights in a small space where I would get in the way then yeah I think I will stay out of their way

As long as your working out and not just standing around doing nothing, or going up to them and talking to them in the middle of a set, you will NOT be in their way

You have as much right to be there as them!

My whole gym in that type of gym. It's small and has a lot of members (all male apart from me as far as I'm aware) Upstairs (where the entrance is) is a little bit of cardio and machine weights. Downstairs (where I go 95% of the time) is free weights. Big men lifting big weights. I haven't seen another woman there in months. It's great though, once you get used to it you'll be fine

good point, I was only looking to see what was there and unfortunately one of the benches was in the way of the area where I imagine the barbells would be. Next time!

It's good to hear that you are enjoying it and inspiring too. Thank you!

estrange22

Try going to the Strong Lifts 5X5 website. You can get a free e-book about the program plus many, many videos on correct form. You only do 5 compound lifts and they will completely transform your body. Make sure to watch the videos and practice the basic movements before you add weight. I had someone take videos of me doing them so I could watch my form before I really increased the weight.

contingencyplan

Hi all, I am starting to get really interested in weight/resistance training and want to ramp it up a level. I keep on reading how free weights and or body weight exercises have many more benefits than the machines at the gym but I have only ever used the small dumbbells for bicep curls etc plus a few bodypump classes a while ago and I don't know where to start by myself.

So the weights area in the gym has a few adjustable benches and when I checked this morning 12kg weights were the lowest (there are lighter ones in another area downstairs that has stability balls but no benches). I couldn't see bar bells etc but the grunting was a bit off putting so I will have a better look next time, I assume they do have them.

As a relative beginner what are good upper body exercises to start with? Any good websites/workouts/tips/things to avoid that you can share with me?

The grunting is something you're going to have to put up with because if you're not pushing yourself hard enough to where you're making some sort of sound you're doing it wrong. Sorry but that's just the truth. That being said you shouldn't be training just your upper body. You should be doing lower body too. Start with compound lifting based programs such as Starting Strength or Stronglifts 5x5, or something like NROLFW.

Martucha123

I grunt

rougenoire

You're not in our way. We have one bench, you have one bench. We probably aren't using the same dumbbells either. Please come in, make yourself at home, lift and grunt away. And don't be shy. You want advice or instruction? Ask us. We WANT to help you. We WANT you to succeed. We don't want you to scurry back to the elliptical.

I am going to remember this!

rougenoire

The grunting is something you're going to have to put up with because if you're not pushing yourself hard enough to where you're making some sort of sound you're doing it wrong. Sorry but that's just the truth. That being said you shouldn't be training just your upper body. You should be doing lower body too. Start with compound lifting based programs such as Starting Strength or Stronglifts 5x5, or something like NROLFW.

I leave the gym red and sweaty with my hair all over, I am not the type to read on the treadmill and do my make up half way round I do find it a bit intimidating but I went and looked and now I am asking questions so I'm sure I'll get over it and having seen what women who do weights look like I am more than curious enough to give it a go.

rougenoire

1) Look into some strength programs such as "New Rules of Lifting for Women", "Starting Strength" and "Stronglifts 5x5"

2) Focus on compound lifts that work your whole body for the best results, rather than isolation exercises (though of course you can do these as well if you want)

3) Don't be afraid to lift heavy. With compound exercises and barbells you'll find you can probably lift a lot heavier than you think.

4) Try not to let the grunting put you off. I'm aware that it can be a bit intimidating at first, but there are really nice guys in that area, that are just working out really hard / exerting themselves.

5) If you're still unsure about what to do after looking at the programs and / or watching youtube videos of the exercises, you could always hire a PT for a few sessions, until you pick up the basics

Really helpful information, thank you. I have a feeling that new rules of lifting will make it in to my amazon basket tonight once I get home!