Need reasonable beginner weight lifting goals

Mouse_Potato

I got a gym membership today and tomorrow I go in for my "fitness assessment." I want to start lifting heavy and I have read NROLFW cover to cover twice, plus more forum posts, articles, etc. than I can count, but I have yet to actually pick up anything bigger than a dumbbell. The trainer I am meeting asked me to write down some goals for the next two months - how much I want to be able to squat, deadlift, etc.. It's not an unreasonable request, but I have no idea how much I can do now, much less how to expect to progress.

Where do I begin? I know I can curl 25 pound dumbbells and squat with them in my hands as those are the largest weights in my apartment complex "fitness center," but beyond that I've only ever done bodyweight exercises. Is there some formula or standard set of expectations for female newbie gains? Clearly, no one here can tell me exactly what I will be able to do, but could I get a ballpark so he won't laugh at me (much)? I am at a complete loss!

phjorg1

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

mountaingirl2207

I just finished stage 1, feel free to friend me and I will help you out!

helpfit101

I think it's probably not reasonable for you to set squat or deadlift goals if you've never tried heavier weights so have no way of knowing what your current weight is. Take it easy don't overthink it too much.

mikemc620

I really think that you first need to go to the gym and work your way up from the bar on each of the big exercises. once you find where your starting point is, you will be able to see where you can go from there.

SJ46

Here's a good place to start: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

craigmandu

I would suggest you start "low", think bar only on squats/deads/bench/ohp etc.. until you are positive you have good form.

Once you know you are doing it with proper form, then slowly add a little weight each session until you reach a weight that is difficult to do for the rep range you choose. Form is super important. People usually add too much weight too quickly and don't realize that their form gets bad, and then they continue to up weight regularly with poor form and it ends in injury.

Form is much more important than weight....you need to ensure whatever weight you are doing, those last couple of reps are with GOOD FORM!

ETA: Any trainer in any gym should be starting you out very light while they "assess" your form....don't go in with a number in your head...there is a process of finding your max with proper form.

astronomicals

heres the only goal you need...

#1. To make linear progress, for as long as possible, without injury.

Its going to take a while to get proper form down. Nobody just picks up a barbell and is a natural on day one. Your initial gains will be large because of neural adaption. Google it if you wish.

Setting short term goals in weight lifting can be detrimental. People often sacrifice form to complete goals by deadlines. I don't set any sort of deadlines anymore. Upping the weights prematurely will only result in stalling sooner and needing to drop the weight back down.

In other words, it's my opinion that strength goals, with deadlines, will often result in a failure to continue with optimal linear progression. That should be your number one goal.

Mouse_Potato

Okay, I'm glad to see we're mostly in agreement here. I thought it was kind of odd to ask me for hard numbers given that I had no idea where I was starting. I am completely okay with starting low and advancing gradually. I just didn't want to go in and look like an idiot by saying "after two months I want to deadlift twice my body weight!" or "after two months I want to be able to squat 6 pounds!"

I wonder if he's trying to gauge my attitude and my patience rather than my actual goals...? I guess I will find out. Thanks for the input, everyone.

ETA: Thank you for the links as well! I will look over them.