Women Strength Training

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I want to get into more strength training

traceyjj
traceyjj Posts: 406 Member
in Social Groups
but I have a bad knee. I have been cleared for exercise, and restarted the gym last month. I've been going regularly now (5 times a week) for 6 weeks, alternating between swimming and the main gym. In the main gym the trainer gave me a program that is a little cardio, then time on the leg press machine, hip machines, pull down machine, chest press machine and seated row machine... followed by a little more cardio.
Is this a good starting point, and how do I progress from there? I cant afford a PT, the gym is taking all my spare cash each month.
The gym has kettlebells, all sorts of weights and other contraptions I havent a clue how to use... so please, and advice on how to proceed with a bad knee which aches and is often strapped up?

Replies

  • Beeps2011
    Beeps2011 Posts: 12,166 Member
    Have you tried New Rules of Lifting for Women, by Lou Schuler? I think it's a good place to start. Make sure your form is proper (you could use 1 or 2 sessions with a PT, just to make sure, with your body, you have proper form for the exercises), and don't worry about HEAVY weights at this time. Just do what you can.

    Good luck to you!
  • Jennifer_Lynn_1982
    Jennifer_Lynn_1982 Posts: 567 Member
    I would recommend trying some of the free weights and kettle balls, there are a lot of video's you can look at on youtube to ensure that you are using proper form. Ensure you feel comfortable with the exercise before adding much weight and then increase your weight to aim to get between 8-12 reps. Hope this helps! Weight lifting is awesome....I plan on trying to increase my strength more this year after reaching my weight loss goals.
  • KatLifter
    KatLifter Posts: 1,314 Member
    LiveFit is a good place to get started, http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html

    A new challenge group just started here, http://www.myfitnesspal.com/forums/show/10394-jamie-eason-livefit-12-week-program-2013

    I just started reading New Rules of Lifting for Women, and plan to start that when I finish with LiveFit.


    Good luck!
  • Polly758
    Polly758 Posts: 623 Member
    Have you tried New Rules of Lifting for Women, by Lou Schuler?

    Try NROL for Life instead; that one will show all the modifications for injuries.

    For example, I have a minor knee injury, and I tried regular back squats but they made my knee feel funny no matter how I adjusted my stance. So I checked the book and tried the front squat. Works like a charm.

    Also bicycling feels good when I'm having pain.
  • pjunge11
    pjunge11 Posts: 16
    Does your gym have a Body Pump class? I started there because I was (and still am) shy about lifting on the main floor. It did wonders to show me proper form and help me fix it! I too have a bum knee and back so I had to be careful with some things.

    Otherwise, you might try asking a gym employee if they can give you a tour of the machines and how to use them. A lot of gyms include that when you sign up. They'd hate to lose a costumer because you didn't know how to work the equipment! ;)
  • traceyjj
    traceyjj Posts: 406 Member
    Thanks for everyones advice, I'll take a look whether they do body pump.

    I've just signed up for a 6 week class of small group training, where we get to meet all the trainers, and I have been told that each session (2 a week) will be a different set of exercises, so hopefully by the end of that time I should know most of the equipment there... and as I will know the trainers, I wont feel so awkward going to them to ask for help.

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