Programme for Lifting weights at home! (Women!)

missxkx

Hi all

Please can someone give me some direction where to start!

I want to start lifting from home (never done it before) and wanting to know what sort of weights to start of with and a programme to follow! (I want to build muscle)

I was thinking starting of with adjustable dumbells, would this be ok?

I've only ever done the 30 day shred with 2kg dumbells! :blushing:

I'm female, 28, uk, VERY petite, 5ft1, 7stone (currently trying to put on weight.)

Thanks for any help

kirstyb393

Bump - I am interested as well

I had seen some plans on bodybuilding.com

bonjour24

i'm currently doing new rules of lifting for women. i'm doing it at home, but i'm borrowing a bunch of my neighbours stuff (they have olympic bars and all that jazz at their place). it's a good book and a good programme as far as i can see. there's also 'stronglifts' that i've heard of, but not looked into.
good luck.

KarenJanine

Adjustable dumbbells are good for the home as they don't take up too much space so they are a worthwhile investment. However, I would highly recommend looking into getting a barbell. If you want to workout at home then look on Craigslist / Ebay / Gumtree (depending where you live) to see if you can pick up some cheap second hand weights and bar.

You should be looking to do a routine which includes the big compound lifts (which all use multiple muscle groups): squats, deadlifts, bench press and overhead press. As a beginner, it would usually be recommeded to do a full body routine three times per week.

Many people recommend New Rules of Lifting for Women (a book). The program itself is quite complicated but it is a worthwhile read to learn the basics of lifting and learn about nutrition for lifting.

As you are looking to gain muscle/weight, you should be aiming to lift heavy and eating slightly over your TDEE, aiming for around 1g protein per lb lean body mass per day, eating a good balance of lean protein, healthy fats and carbs.

missxkx

Thanks everyone!

Any advice on where to find a routine/programme that I can follow? (I have no idea where to start.)

IzzyBooNZ1

Bump ! I would like to know as well

missxkx

Bump! can anybody recommend a programme to follow or a complete beginner??

KarenJanine

Look into Starting Strength (a book) or Stronglifts 5x5 (plenty of info online). They are simple programs designed to increase strength. For a complete beginner start with just the bar and focus on getting form right, after which start increasing the weight.