Weightlifting for women - I'm new please help!!
Beka_Elizabeth
Posts: 32
So I've known for a while that lifting weights is a great way to burn fat and build muscle (obviously). I've got between 10-14lbs to lose but I want to be fit not skinny so I thought I might as well start weight training. Trouble is everytime I decide I'm going to start I get disheartened as I cant lift very much and I don't know what the best kind of program to follow is (e.g. how often, how heavy, how long to lift for etc etc). I've got access to 10lb dumbells at home and a gym membership (but I would rather start in the machine rather than free weights area until I get a bit of confidence). Any help would be really appreciated!
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I started out doing the machines. Just 2 sets of 12 reps on the different machines. I just started the New Rules of Lifting for Women. I am excited about learning more about lifting!0
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Is there a reason you would prefer to start on machines? Freeweights are a much better work out
. NROLFW is supposed to be great. Having a trainer set up a program is great if in the budget. You can also find some great programs on the internet. I have found some killer strength programs on Pinterest. Bodyrock is another great option. 0 -
you can start with a combo of NROLFW and the bodyweight circuits on Nerd Fitness. Also this chick: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
BUT i gotta tell you, from a girl who can DL almost 200 pounds, but can barely shoulder press 15... its GOOD to start at 0.
When you first start you will be blown away by how fast you will be able to make progress. (WAY HARDER LATER)
when you start at nothing, you can only get better.
if you were completely efficient at your workouts... they would not change your body. Youd go in, pick the thing up 60 times and put it back, walk out and never break a sweat.
The goal is to be BAD, then get better and better and get awesome - then level up and be crap again.
its the best rewards system ever.
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you can start with a combo of NROLFW and the bodyweight circuits on Nerd Fitness. Also this chick: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
BUT i gotta tell you, from a girl who can DL almost 200 pounds, but can barely shoulder press 15... its GOOD to start at 0.
When you first start you will be blown away by how fast you will be able to make progress. (WAY HARDER LATER)
when you start at nothing, you can only get better.
if you were completely efficient at your workouts... they would not change your body. Youd go in, pick the thing up 60 times and put it back, walk out and never break a sweat.
The goal is to be BAD, then get better and better and get awesome - then level up and be crap again.
its the best rewards system ever.
Well I can't put it any better so I say...read this again...and again until it sinks in!0 -
I'm definitely not an expert but I have just started Jamie Eason's LiveFit Trainer program and this may be helpful for you. It's completely free and the first phase is focused on lifting. Everything is explained in detail on her site. Hope this helps!
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html0 -
Don't be afraid of free weights. You'll get better results, for sure. Machines isolate muscles and don't have as much of a "body changing" effect as compound lifts with free weights. Start simple, get a book, New rules of lifting for women or stronglifts, or starting strength.
here's a link to my go to MFP gal who is absolute evidence of why free weights are way better than machines. http://www.myfitnesspal.com/topics/show/744311-free-weights-vs-machines-holy-crap0 -
The only reason I'd prefer machines over free weights is because I don't really know what I'm doing, I find it hard to get my friends to come to the gym with me and the free weights section is full of men who will probably judge me for doing it wrong haha!0
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The Jamie Eason plan looks great! The thought of doing no cardio for 4 weeks though? I'd be worried that my fitness would go downhill0
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also - speaking from experience, if you cant do free weights yet cause your arms go all akimbo, its ok to stick with machines at first ♥0
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The Jamie Eason plan looks great! The thought of doing no cardio for 4 weeks though? I'd be worried that my fitness would go downhill
i remember cardio.... i should do that this weekend.0 -
The only reason I'd prefer machines over free weights is because I don't really know what I'm doing, I find it hard to get my friends to come to the gym with me and the free weights section is full of men who will probably judge me for doing it wrong haha!
ok last quote...
im a barbie blonde former cardio bunny... I walk into the weights section and do my thing and I dont get judged, I get respect. This morning a guy threw me horns cause I was re-racking the weights properly before I started.
they like the invasion as long as you are in there to get sht done and not giggle and distract and flirt!!!!0 -
Your gym will probably give you a free training session. If not pay for a couple and tell them you just want to be shown proper technique on some basic exercises like curls, bench press, squat, deadlift.
Start with low weights and move up until you are comfortable then keep adding weight as the current weight gets easy.
Good luck!0 -
Honestly, I find the machines more intimidating than free weights. You can't get much simpler than squats, deadlifts, and bench presses. I will admit I was nervous at first though, do you have a more experienced friend you can bring with you a few times to help you with your form?0
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The only reason I'd prefer machines over free weights is because I don't really know what I'm doing, I find it hard to get my friends to come to the gym with me and the free weights section is full of men who will probably judge me for doing it wrong haha!
Take it from a guy - girls/women that lift heavy are typically judged as hot, or some variation thereof. Don't worry about anyone giving you crap about your form.
Check out some videos online at www.bodybuilding.com or elsewhere to see what the forms look like. Go to the gym and find someone that's doing the lifts with the form you saw online. Ask that person - or people, if available - to help you ensure you have good form. You'll make new friends, get instant respect, and get started the right way.
Also everything yoovie said.0 -
i kinda agree with bostonwolf. a good trainer can make a world of difference. get a trainer that is willing to teach, not just be your work out partner. and if you go and say specific goals like "teach my how to dead lift, squat, chest press, and bench press" they should. tell them you want to be able to do a few pull ups in a row in six months.
but a bad trainer can be a serious problem. so if you get a response from a trainer that goes like "well, i would show you those lifts, but do you want to get bulky/be a bodybuilder?" i'd say "i want to learn those lifts from someone willing to teach me," and then walk away.0 -
I'm a reformed cardio queen, too! I used to do nothing but cardio - 6-7 times/week. I got down to my goal weight, but STILL wasn't happy with the way I looked. So I decided to try weight-lifting!
I now lift 4X/week and do cardio 3X/week (sometimes on the same day....but I always do lifting before cardio).
Here are some tips that worked for me. (Most of which have been said before)
1) You have to start somewhere! I see people use the smaller weights (3lb., 5lb., 10lb.) and rather than think, "What a whimp!" I think, "Wow, I remember starting there! Good for her!" It warms my heart to see someone new in the weights area.
2) New Rules of Lifting for Women is a GREAT resource! Along with Nerd Fitness (mentioned before), try Bodybuilding.com.
3) I personally prefer free-weights becuase you have to engage your core more for stability. Any extra core excercises = good!
4) The days you increase the amount you're lifting are such AWESOME days!
BEST of luck to you, and if you have any questions, pleas feel free to PM me. 0 -
Lifting weight makes your body look athethic and not scary big. Remember that, the only way to look scary is abuse steroids.
Compound Lifts are used to help you do an overall workout.
The big three, squats, deadlifts, and benchpress. If you find a workout that incorporate these its probably decent. Just remember form is more important than heavy weights. Study and usually gym people will help with form if they notice it horribly out of control.
I recommend Starting Strength which includes Powercleans and overhead press. This will give your body that overall "toned" look many want when they slim down. You will get gains on a linear scale but its mainly because you are training your CNS to push weight better. After 6 months you will notice the "tone" coming in.0 -
I love lifting free weights and I try to do it three times a week. The best thing I did was hire a trainer-no offense gentlemen, but I hired a female trainer who knows the frustrations that come with being a female and our body tendencies. She gave me great advice and worked out with me and guided me. It is really important that your trainer models the techniques. If even for a second you don't feel comfortable about something you should let your trainer know. I have seen too many "fitness instructors" at my gym demonstrate poor technique or are totally disengaged with their clients. I would highly recommend investing in a trainer, it is worth it to your body.0
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you can start with a combo of NROLFW and the bodyweight circuits on Nerd Fitness. Also this chick: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
BUT i gotta tell you, from a girl who can DL almost 200 pounds, but can barely shoulder press 15... its GOOD to start at 0.
When you first start you will be blown away by how fast you will be able to make progress. (WAY HARDER LATER)
when you start at nothing, you can only get better.
if you were completely efficient at your workouts... they would not change your body. Youd go in, pick the thing up 60 times and put it back, walk out and never break a sweat.
The goal is to be BAD, then get better and better and get awesome - then level up and be crap again.
its the best rewards system ever.
This^^ 0 -
Didn't read the thread, but here's my advice...
Don't do those garbage "cardio bunny" Jamie Eason or whatever her name is full body busy mom circuits. If you truly want results, do a routine like Starting Strength or Stronglifts 5x5. They are cut to the chase, quick, simple routines and they WORK. Don't get intimidated by free weights. Machines cannot emulate movements like free weights can. Both the routines I mentioned are 3 days a week, involve only four big compound movements, require only a barbell and a squat rack. You can incorporate as much cardio in as you want into these routines as well.
LINKS:
Starting Strength;
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
Stronglifts 5x5;
http://www.stronglifts.com/0 -
You've taken the first step by asking for help. Agree with everything said up above, just go to the gym and get started. Feel free to ask for help while you are there, everyone likes to feel like an expert. If you find free weights and the machines too intimidating, don't be afraid to rock the bodyweight exercises: push-ups, bodyweight squats, one-legged squats, pull-ups, burpees, etc. A circuit training or boot camp class might be a great way to get familiar with these type of exercises and getting your feet wet. Also check out the BodyRock channel on youtube.
Start with lower weights, lower than you think you can handle. A good guide is to do 3 to 5 sets for each muscle area, aiming for between 8 and 12 repetitions. If you can do more than 12 reps, up the weight. If you can't do 8 with good form, decrease the weight until you can.
Here are my favorites:
Chest:
Bench Press with a BarBell
Bench Press with 2 Dumb Bells
One-handed iso-lateral Bench Press (One side at a time, make sure to do both sides) (You'll feel this one in your core)
Chest Flys
Push-ups, Push-ups with Claps, Push-overs over a medicine ball, Push-ups with a plank and scoop under from a T-position
Dips
Back:
Pull-ups
Lat Pull-downs
Good Mornings
Back Flys
Shoulders:
Shoulder Raises (Front, Side, and Back - twisting your palms)
Shoulder Presses
One-Armed Shoulder Swings from Sumo Deadlift position
Hand-stand push-ups (advanced)
Biceps:
DumbBell Curls
Hammer Curls
DB Curls to the side
Triceps:
Overhead tricep extensions
Tricep pull-downs
Tricep dips
Legs:
Squats
Leg Press
Lunges
Curtsy Lunge
Calf Raises
Hamstring Curls
Hamstring Curls on a Swiss Ball
Lunges with a Twist
Abs:
Crunches
V-ups
Bicycle
Leg Raises
Russian Twists
Frog from P90X
Overall Body and Conditioning:
Burpees
Jumping Jacks
Jump Rope
Mountain Climbers
Plank
Plank Ups and Down
Ping me if you have any questions. Good Luck!0 -
New Rules of Weight Lifting for Women
Starting Strength or
StrongLifts 5x5 (http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary) <- this link has some videos.0 -
Dude you should just say that lifting weights is your favorite!0
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The only reason I'd prefer machines over free weights is because I don't really know what I'm doing, I find it hard to get my friends to come to the gym with me and the free weights section is full of men who will probably judge me for doing it wrong haha!
Hire a trainer for a session or 2 to show you how to do a few compound lifts.
I wanted to lift, but could not afford to hire the trainer. I watched a TON of youtube videos on how to squat, deadlift, etc...then I asked the trainer if he could spare a few minutes to check my form to make sure that I wouldn't hurt myself. he was happy to help. And every few weeks he offers to show me something new.
I spend probably 45-60 minutes in the free weight area 4x a week. I don't think I have ever gotten mistreated or looked at oddly over there. The *worst* thing that happened was that a guy misjudged how much I was capable of lifting. He was being nice and unracking his weights and when I said something about being a newbie, he thought I could only squat 40#--I smiled as I added 2x as much as he suggested
ETA--you say you only want to lose 10-15lbs and tone up. You might not lose that 10-15lbs, but you will LOOK like you did.0 -
Ha ha! It's not my favorite. Running is.:laugh:0
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Wow everyone has been so helpful! I guess my main problem is getting over the fear and just getting in there, but I suppose that's what I did the first time i stepped in a gym at all at 40lbs overweight. Exciting to start trying this! As a guide would you say about 3x a week for 30 minutes? More? Less? Also...this may sound ridiculous but what is a deadlift? I hear people talking about it all the time but i don't know what it is!0
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Yesterday I just sat on the weight machines and creepily stared at two dudes using free weights hoping to absorb their knowledge through my stalking.
I'll probably just go buy The New Rules.. book though, before they put my picture up in the gym.0 -
Just lift weights like a man - we all have the same muscle, we all build it in the same way. I train my other half and she looks like this.
http://www.youtube.com/watch?v=3RiJYG3E-U0
Very feminine with a good level of muscle would you not agree?
Drop me a msg and I'll fire you a suggest routine plus have a website that shows you how to do everything you need 0 -
bump!0
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