I want to get strong!

plaingirly

I am new to all this fitness stuff - never really done any proper exercise at all and I am such a weakling!

I have a lot of weight to lose but I want to get strong and toned not to just end up lighter.

Just started but I currently do a Zumba class for an hour on Monday and Tuesday and that is about it! I have an exercise bike and have just ordered some weights.

Super duper motivated at the moment! I want to feel healthy and not like I am decades older than my actual age.

I am not sure what exercises to do with weights when they arrive. I have some 1.1 kg dumbbells but that sounds tiny after what I have read on here!

What are the best exercises for a beginner?

How often should I do them? (Consecutive or non-consecutive days?)

Should I eat differently to get strong / build muscle or take any supplements?

I have a Tracy Anderson DVDs (which I haven't been doing!) and she says not to use weights more than 3lbs but women here are lifting more than that!

Also I am thinking of getting a Jillian Michaels DVD - is that something to do as well as weights or instead of weights?

Are there any sites / books / DVDs that you recommend?

Sorry for all the questions! :blushing: I just don't want to jump into this without knowing what I am doing and end up doing myself a mischief!

FunkBunny

You will get a lot of replies on this I'm sure, and a popular one will be to lift and lift HEAVY! Check out New Rules For Lifting For Women. (NRFLFW)
Lifting heavy is very good for building nice, strong FEMININE muscles, not bulk! And it is great for making bones stronger as well, helping to fight future osteo issues.
Another site I was turned on to is simplyshredded.com. They have a whole womens fitness section and a nice breakdown of a 12 week beginners program!

Best of luck!

psuLemon

If you want to get strong programs that dont allow you to lift me than 5 lbs wont cut it. If you want a workout dvd that will help, then chalean extreme, p90x, or body beast can help. If go to the gym then a program like strong lift 5x5 will help. Or if you can afford the dvds there are free programs on www.bodyrock.tv or youtube.

finding_sammi

This is a great question!!! I've been thinking/feeling the same thing ever since I started here at the end of Oct. Thanks for posting! And looking forward to reading all the replies!

sarahrbraun

I've been using weight machines at the gym for 6-9 months, and last week I was having trouble with one of the machines, so the trainer helped me use dumbbells. He had me using 20# dumbbells for chest presses and pec flies!

pullipgirl

strength training lift heavier weights with lower reps I think strong lift 5 x 5 training or new rules of lifting for women is a good start

the low weights with high reps can work but it takes such a long time and the workouts can take hours to finish

mmddwechanged

Good for you! Get someone to show you proper form and read about what muscles to hit. I used to always make sure I hit the big muscle groups: chest, back, shoulders, hamstrings and quads. Biceps and calls next. Once I had a good routine I mixed it up and tried new things. Of course I should tell you I'm not an expert and I don't lift now, but I read a lot and I used to be very successful with weight lifting. I want to start again, in the next few months I'll be working on squats and lunges and simple physio exercises for my rotators

mmddwechanged

It's true that you need to lift heavy but I suggest starting light to make sure you have very good habits with form.

katz22

It's true that you need to lift heavy but I suggest starting light to make sure you have very good habits with form.

quality over quantity

bennysammysofie

if you want to get strong the correct way and not be a meathead...look up Mike Boyle...and its NOT me.

Marmitegeoff

It's true that you need to lift heavy but I suggest starting light to make sure you have very good habits with form.
[/quote

Start light is a must. I am a little strange (for a bloke) as I do not want large muscles. I am an endurance cyclist and big muscles use too much energy. So I use light weights and high reps ie 3X80 curls with 5kg weights. Not an expert but it works for me.

IronPlayground

New Rules of Lifting for Women
www.niashanks.com
www.girlsgonestrong.com
www.soheefit.com
www.bodyrock.tv

Cranktastic

New Rules is good but a little complicated. I would do it after I got started on a more basic program, but thats just me.


http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

and google Mark Rippetoe videos to watch the form of these lifts...it helped me.

psuLemon

It's true that you need to lift heavy but I suggest starting light to make sure you have very good habits with form.

Start light is a must. I am a little strange (for a bloke) as I do not want large muscles. I am an endurance cyclist and big muscles use too much energy. So I use light weights and high reps ie 3X80 curls with 5kg weights. Not an expert but it works for me.

Lifting heavy, even for a man, will not give you big muscles if the diet isnt there. In order for men and women to gain muscle you need to eat more calories than you burn. So you will stay lean if you lift heavy and are on a calorie deficit. Here is the main difference, your strength gains will be much greater with high rep low rep as it works fast twitch (explosive power) muscle fibers. Low weight high rep will work endurance but you need both for good training.

plaingirly

Thank you all! Lots of reading to do!

Might have to add boy push ups into my routine somewhere - I can do 1, maybe 2 ....

wmagoo27

good general information...

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

tristahenry

Bump

Graelwyn75

Interested in weight training myself, but there seems to be no way to avoid the weight gain that comes with it.
I was told by a trainer it would cause weight gain, and according to the stronglifts site, people gain 25Ibs in a year sometimes from doing the 5x5 programme, so I am undecided. I did manage to pick up a 30kg barbell and lift that over my head for 3 sets of 7 reps on my first attempt, but sort of put off continuing it, by the possible weight gain.

meshashesha2012

Thank you all! Lots of reading to do!

Might have to add boy push ups into my routine somewhere - I can do 1, maybe 2 ....

it's ok to just call them pushups. i can do more push ups than most guys i know :laugh:

closenre

find a bowflex on creigslist and find a routine online. I use mine daily and have built alot of mass. Hoping to get my wife going on it soon!!

wimeezer

Bump

ixap

Interested in weight training myself, but there seems to be no way to avoid the weight gain that comes with it.
I was told by a trainer it would cause weight gain, and according to the stronglifts site, people gain 25Ibs in a year sometimes from doing the 5x5 programme, so I am undecided. I did manage to pick up a 30kg barbell and lift that over my head for 3 sets of 7 reps on my first attempt, but sort of put off continuing it, by the possible weight gain.

No no no!! Weight gain is caused by eating more calories than you burn. lifting will not magically put weight on your body if you don't eat to fuel it. Sure, some people put on 25 pounds while training, but it is because they are deliberately eating thousands of extra calories in order to gain (especially men who are starting out on the skinny side and want to get bigger and stronger, and are okay with gaining a little fat along with the muscle). If you lift and eat your normal amount, you will get stronger and smaller. After I started lifting I lost inches everywhere. It's like the fountain of youth.

simonkurth

I think you'd like P90X. I know it's got a reputation for the extreme factor, but its an excellent program for those who are new to lifting dumbell weights or using resistance bands. My wife does P90X with me and uses weights. She doesn't try to lift anything too heavy, but she's doing great. The program also emphasizes lifting your own body weight through push-ups and pull ups (which I still struggle with )
Heck, it's working for me, I've dropped from 314 when I started in July, to 269 currently (40 + pounds). I'm hooked, my wife has also benefited immensely for the regularity and intensity of the program.

Good luck. Feel free to add me

psuLemon

Interested in weight training myself, but there seems to be no way to avoid the weight gain that comes with it.
I was told by a trainer it would cause weight gain, and according to the stronglifts site, people gain 25Ibs in a year sometimes from doing the 5x5 programme, so I am undecided. I did manage to pick up a 30kg barbell and lift that over my head for 3 sets of 7 reps on my first attempt, but sort of put off continuing it, by the possible weight gain.

You will not gain 25 lbs of weight if you are weight training unless you are eating a calorie surplus. If anything, you might gain a lb or two or water weight. And the ability to preserve lean body mass and improved fat loss will outweigh the few lbs of water weight.

KatLifter

This is great!

I've been doing the LiveFit program - it is great for beginners. Diet and exercise programs are laid ut for every day for 12 weeks. Plenty of time to get into a routine. Plus it is all free and the site can tract the progress of your lifts as well as body stats, http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html

I just finished week 3: I've gained 3 pounds, but lost:
2 inches off my waist
1 inch of my hips
1.5" of my thighs
These non-scale vistories are so much more important than the numbers on the scale! This means I am burning FAT while gaining lean muscle! So when the rest of this fat comes off I will be amazingly toned

Good luck!

plaingirly

My weights are due to arrive today! Am at Zumba tonight so won't have much time to play with them but am super excited!

Crazy to be excited over weights!!

ilovedeadlifts

If you really want to get strong I'd agree with some things in here.
New Rules of lifting for women.
lift heavy weights.


zumba and stuff is great for just trying to be active, but if you want to be strong, lift to get stronger.