How to start lifting?

TimSPC

Time and time again, when I'm looking for exercise info on the Internet, I see people preaching the following: Squat, deadlift, rows and military press. They talk about how curls and all those machines in the gym are a bunch of hocus pocus.

My question is how do I get started? How many sets should I be doing and how many reps? Ideally, I would like to work out for 45-60 minutes. How long should a system like this take? When I start, should I be using the maximum weight I can push myself on the first set or should I start with something I can get through an entire exercise with? Any help would be appreciated.

Also, ideally I'd like to work out five days a week. Does Lift-Cardio-Lift-Cardio-Lift seem like a sustainable ideal?

jimmie65

Get the book Starting Strength or go to the website for StrongLifts 5x5. Lots of info.

mmddwechanged

Just my opinion:

Those exercises you listed are a great way to start because they work the big muscles in the body. Other muscles such as biceps triceps core etc. reap incidental benefits.

My suggestion is this: practice for a few weeks. This means use lighter weights than you might need and work on form. Making sure you are in the habit of lifting with good form is a great way to start. It's also a good way to get into the habit of a routine. I like the schedule you suggest but some people will say to focus on weights to gain muscle. It is harder to gain muscle when you are in a deficit ( from eating too little or doing too much cardio).

Look up the Eat Train Progress group for advice from better experts and to decide on a program that will work for you.


I'm a little scared to put this here in case it starts a heated debate but here goes:

Work hamstrings quads shoulders back and chest 3 sets of 10, resting for 30 seconds to a minute between sets. (Squats, Lunges, overhead press, rows , chest presses are a good start, add abs, add bicep curls, tricep dips and calf raises if you would love to:). )

Do this for a few weeks, use trainers, you tube, advice from people here, books etc to make sure you have good form.

Then go for a regular program where you lift to failure after no more than eight reps. Such as 5 by 5 that is mentioned here.

tatiana131

The single best thing I ever did is hire a personal trainer to go through the exercises with me. Not only am I lifting with proper form, but he pushes me far further than I'd push myself. I progressed far faster with a trainer. Even a few sessions with a good one will be invaluable.

TimSPC

Thanks for the tips. This is good stuff.

farsteve

This is not meant to be the end-all be-all of weight lifting routines. It is just an example of one that can be easily done. It incorporates compound lifts (using large muscle groups), has two lifting routines and also employs enough variation in reps done that your body should not become adapted before the end of the program.

Warm up – Whatever works for you. 5 – 10 minutes of light cardio, some basic bodyweight exercises, a bit of yoga, you just need to get your muscles warmed up.

Now if you want to be a hard core lifter then you lift weights to warm up. For example, you want to bench press 150 pounds a total of 25 times (a 5x5 routine). Warm up with 15 reps of 75 pounds, 10 reps of 100 pounds and 5 reps of 135 pounds, then do your 5x5 routine with 150 pounds.

Workout A

Squat (lower body)
Barbell Bench Press (chest)
Standing Military/Shoulder Press (shoulders)
Pull Downs (back)

After doing the above you may add bicep work and abs/core.


Workout B

Step Up (lower body)
Incline Bench or Dips (chest)
Lateral Raises (shoulders)
Seated Row (back)

After doing the above you may add tricep work and abs/core.

Lift 3 times per week with this scheme and lift no more often than once every 48 hours in order to give your body time to recover from the routine.:

Week 1 – First lifting day do Workout A,
Second lifting day do Workout B,
Third lifting day do Workout A
Week 2 – BAB
Week 3 – ABA
Week 4 – BAB
Week 5 – ABA
Week 6 – BAB
Week 7 – ABA
Week 9 – BAB

Weeks 1 and 2
3 sets with 10 -12 repetitions, rest 30 -45 seconds between sets, lift heavy enough to have difficulty finishing the last reps of the last set

Weeks 3 and 4
4 sets with 8 - 10 repetitions, rest 45 – 60 seconds between sets, lift heavy enough to have difficulty finishing the last reps of the last set

Weeks 5 and 6
5 sets with 4 - 5 repetitions, rest 60 – 90 seconds between sets, lift heavy enough to have difficulty finishing the last reps of the last set

Take a week off and recover or do some very light weights with a 2 x 15 scheme.

Like I said, this is far from being a professionally prepared lifting program but it should give you some idea of what a full body resistance training program looks like.