Women's weight lifting..i know NOTHING!!

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Replies

  • bump.
  • PetulantOne
    PetulantOne Posts: 2,131 Member
    Starting Strength
    Stronglifts 5x5
    NROL4W

    If you are working out at home you'll have to buy some equipment to get started. Barbell, weights, bench, squat rack of some sort. Lifting heavy is the same process for men and women. Heavy is a relative term. :smile:
  • If you want to burn calories, drop fat, and build muscle without being too bored and without a gym, try the Biggest Loser Cardio, Biggest Loser Power Sculpt, and Biggest Loser Bootcamp dvds. Between that, and running each day, I lost almost 60 pounds at one point, and was in the best shape of my life. Eventually I added on the gym, but if you don't have one, simple calisthenics and free weight work is a great, if not even better, alternative. I used to hate pushups and tricep dips and weight lifting, now I love it. I'm just getting back in the game now after being bedridden with Lyme disease and gaining a bunch of fat. There are MANY knowledgeable people on here, who know much more than me, but I think for an absolute beginner, it's a cheap (10 dollars per dvd, plus a set of two dumbbells, about 40 dollars total) way to get started and see results. It worked for me. :) ~Laci~
  • moontyrant
    moontyrant Posts: 160 Member
    Here's some tips I learned from my high school gym class that won't require buying books, buying DVDs, or paying for a personal trainer.
    Keep your back straight and your tummy tight. Watch yourself in a mirror while you lift to make sure you're not leaning to one side. Correct your stature when you feel the need. If something twinges, stop.
    Breathe.
    Do a set number or repetitions and sets. Example: If I did 3 sets of 10 repetitions, I would end up doing 30 curls (or whatever). Pause for a few seconds between sets.
  • mytime60
    mytime60 Posts: 176 Member
    Someone please tell me about it and everything i need to know, i have been seeing it on here for a while all these women talking about lifting and heavy lifting and strength training but i dont know anything about it. Im sorry if this seems like a stupid post but i would really like to add some muscle on top of losing fat. I dont want to get huge and way bulked up just fit and lean. So what all do i need to know where should i start what kind of lifting do i do im literally a blank slate when it comes to this subject im new to working out as it is...but with lifting weights all i can think of is bench pressing and bicep curls haha

    Unless you're planning to take steroids you won't "bulk" up. It's not in the female hormones to bulk. Since you are a beginner here are a few links to help you get started:

    http://www.niashanks.com/2011/12/11-beginner-strength-training-tips-women/

    http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-for-beginners/

    http://www.shape.com/fitness/workouts/easiest-strength-training-plan-ever

    http://www.gymjunkies.com/beginners-workout-plan/

    http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

    http://exercise.about.com/cs/exbeginners/a/begstrength.htm

    http://www.livestrong.com/article/110864-beginner-weight-training-women/

    Take it slow and don't try to over do it...remember it isn't a race and there is always the next workout; you do not have to try to fix everything in the first workout. This is a common mistake by beginners and advanced alike; they overdo a workout and then they can't move for a week. :smile: Don't do that! Take it slow...the weights will still be there the next time.

    Edit - I do have a lot of my own workout routines if you're interested. I've been training for about 23 years...I will say I wasn't always as slim as I am now, though. :smile: I am married to a chef.

    Thanks for the links, I just started strength training and these are great!
  • Chinadorian
    Chinadorian Posts: 200 Member
    I've trained quite a few people and I'd say to start out, do a simple full body workout, every other day. It's good to get your core lifts down before doing other stuff. As simple as it gets when ya begin is what your looking for. A very good sample is:

    Bench press- 3 sets of 10 reps.
    Squats- 3 sets of 10 reps.
    deadlift- 3 sets of 10 reps.
    barbell row- 3 sets of 10 reps.

    I honestly wish that I'd began doing this because it hits all 4 core lifts which combined, hit all muscle groups and since they're compound lifts, it burns a lot of calories. Just be careful and focus on form, not the weight!

    nice
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    Any Good Beginner Routine:Lift Like a Human, Look Like a Better Looking Human
  • I would suggest bodybuilding.com
    They have different programs that are printable so you can track your progress...they also have demos of the workouts since you're new to it.
    That's what i use and I've noticed huge differences than my normal strength routines.
  • TR0berts
    TR0berts Posts: 7,739 Member
    Watch yourself in a mirror while you lift to make sure you're not leaning to one side.


    This entirely depends upon the exercise you're doing. Many, including deadlifts and bent over rows, you can't look in the mirror with proper form. So, yes, looking in the mirror is often OK, but make sure you look in the mirror without any added weight and don't look if it sacrifices your form any. In those cases, get someone that can honestly critique you to take a look. Or, record a video of yourself doing the move(s) with no or minimal weight and critique yourself.
  • belladonna786
    belladonna786 Posts: 1,165 Member
    dont lift like a girl, LIFT LIKE A MAN


    ^THIS^
  • Doberdawn
    Doberdawn Posts: 732 Member
    I got this video at the library. It doesn't start you out with anything too awfully heavy and I built up fairly quickly from it. But, I liked that it taught you the form and technique for a basic routine... both for the lifting and the counter balance stretching in between.

    http://www.amazon.com/Shaping-Up-With-Weights-Dummies/dp/B0006GAORC/ref=sr_1_1?ie=UTF8&qid=1355431844&sr=8-1&keywords=shaping+up+with+weights+for+dummies

    51RKA6DQK5L._SL500_AA300_.jpg
  • chivalryder
    chivalryder Posts: 4,391 Member
    I would suggest:

    a) get a personal trainer,

    b) buy a book, or

    c) buy a dvd
  • AggieCass09
    AggieCass09 Posts: 1,867 Member
    go read New Rules of Lifting for Women...its a great start

    basically, we lift the same as men (gasp!--shocking i know). Our genetic make up is such that we won't get bulky, only lean and HOT!
  • jessica182517
    jessica182517 Posts: 390 Member
    Thank you everyone for the advice, links and information :) I will start looking into it all and start getting some equipment for home since i cant go to a gym :( But id rather start at home anyway...lol
  • chuckles9189
    chuckles9189 Posts: 343 Member
    bump
  • CandiceScott69
    CandiceScott69 Posts: 81 Member
    Bump
  • kdiamond
    kdiamond Posts: 3,329 Member
    Get a copy of the book, "The New Rules of Lifting for Women: Lift like a Man, Look Like a Goddess." You can buy it online. I actually checked it out at my local library. It is a wonderful starting point.

    I would start with this or a personal trainer for a couple of months. I would not just try to do things yourself and make up your own program.
  • AngelRobbie
    AngelRobbie Posts: 153 Member
    BUMP! This is very informative :)
  • rissadiane
    rissadiane Posts: 355 Member
    I'm going to look into a lot of these things too. I'm intimidated by the weights at my gym and maybe with a program I can ease into it easier!