Time to start the heavy lifting!

kelbwjax

Alrighty, I have seen absolutely amazing results on here from women that have been lifting heavy! And now it is my turn, I've made a lot of improvement within the last few months, but my routine has been cardio based. I plan on switching one of my cardio days for a lifting day so that will be 4 days weight training 2 days of cardio. I would appreciate any and all advice of those that are currently lifting heavy, I do not have a spotter, my hubby is at work during the times that I go to the gym so that might be an issue! But I would love to see results like those of others that I have seen

Requiembell

Don't lift the same areas 2 days in a row. I split my lifts upper/lower body, which is what almost everyone does. Up to you if you call abs upper or lower body. I call mine lower, but that is arbitrary.

If you don't have a spotter and don't really have a lot of experience, use machines like hammer strength (or whatever brands your gym has) and ask someone in the gym to show you how to use it. Most people working out like to help people get started.

Don't completely neglect your cardio. I prefer a balanced approach to fitness, especially if your goal is to run fast.

You can usually add a 'long and slow' cardio day to the day you do upper body without putting yourself into a bunch of hurt.

Good work!

ChrisLindsay9

It's awesome to read. I hope you get great benefits from heavy lifting and have fun doing it. Don't be nervous about asking experienced lifters or gym staff for help with either a spot, instruction, or just to watch your technique. It's not only good for safety reasons, but you may end up picking up a few acquaintainces/friends in the process.

Good luck, as they say "you got this!"

kelbwjax

I really enjoy free weights, and have already been splitting body groups, I'm starting tomorrow so I hope all will go well

Otterluv

I really enjoy free weights, and have already been splitting body groups, I'm starting tomorrow so I hope all will go well

I've done two of the programs recommended to beginners : New Rules of Lifting for Women and StrongLifts. The other one that is talked about quite a bit is starting strength (which I guess is similar to StrongLifts?).

StrongLifts is compound lifts. New Rules also has compound lifts but it's a program that incorporates a lot of different exercises throughout the program, so if you are easily bored it might be a good fit.

TBH - what matters most is having a plan and tracking your progress.

For whatever you choose, make sure to do your research on good form. When you lift (especially things like benches), just make sure that you have the safety features in place so that you can bail on a lift without a spotter. Use the cage, for sure.

fortunateflyer

I'm a relative newbie to heavy lifting, but my recommendations would be to research form thoroughly and, if you can swing it, book a session or two with a personal trainer who is an experienced power lifter. I read the book Starting Strength by Mark Rippetoe before heading to the gym, and he provides incredibly thorough explanations of how to do big compound lifts (and a chapter on accessory lifts). That theoretical knowledge plus my gym's oly lifting specialist trainer has made my transition to lifting seamless.

Best of luck! Even though I haven't been at it for long I absolutely love lifting!!

hagofnaedre

I would find a program that you like and stick to it. I'm doing LiveFit on bodybuilding.com and I love it. After that I think I'm going to get into a Starting Strength (read it!) type routine. NROLFW is good too.

tomcornhole

I'm a relative newbie to heavy lifting, but my recommendations would be to research form thoroughly and, if you can swing it, book a session or two with a personal trainer who is an experienced power lifter. I read the book Starting Strength by Mark Rippetoe before heading to the gym, and he provides incredibly thorough explanations of how to do big compound lifts (and a chapter on accessory lifts). That theoretical knowledge plus my gym's oly lifting specialist trainer has made my transition to lifting seamless.

Best of luck! Even though I haven't been at it for long I absolutely love lifting!!

^^^^THIS. The quickest way to end a strength program is to injure yourself due to bad form.

For beginners, I'm not a big fan of split routines and a bunch of accessory nonsense. Just do the 3 big compound lifts 3x / week to start out: squat, deadlift and bench. Get the form down perfectly. Use a trainer. Add weight each time. Then after a month of that (36 sessions), you can add the overhead press and maybe some chin ups, pull ups. But if you stick to the big three for a month (or even many months), you will be amazed at how strong you get and how much more defined you become. I think you should only spilt a routine once you get to intermediate lifting levels.

But if you enjoy f#$*arounditis, then push and pull all the other machines and weights a typical gym offers. It won't accomplish much.

Tom

katy_trail

i just posted a bunch of stuff related to this, this morning.
http://www.myfitnesspal.com/topics/show/993490-want-to-start-lifting-what-weight?page=1#posts-15198297

kelbwjax

i just posted a bunch of stuff related to this, this morning.
http://www.myfitnesspal.com/topics/show/993490-want-to-start-lifting-what-weight?page=1#posts-15198297

Thank you for this when I have more time later today I will go and read all that I can although I'm sure some will take this as a stupid question. Is there any certain diet I need to stick in order to tone up and keep my muscles strong? I'm not overweight so I do try to eat healthier but I am not on a strict diet. I drink lots of water and take whey 2-3 time daily. If there is anything else I should incorporate I would appreciate everyones input.

kelbwjax

I'm a relative newbie to heavy lifting, but my recommendations would be to research form thoroughly and, if you can swing it, book a session or two with a personal trainer who is an experienced power lifter. I read the book Starting Strength by Mark Rippetoe before heading to the gym, and he provides incredibly thorough explanations of how to do big compound lifts (and a chapter on accessory lifts). That theoretical knowledge plus my gym's oly lifting specialist trainer has made my transition to lifting seamless.

Best of luck! Even though I haven't been at it for long I absolutely love lifting!!

^^^^THIS. The quickest way to end a strength program is to injure yourself due to bad form.

For beginners, I'm not a big fan of split routines and a bunch of accessory nonsense. Just do the 3 big compound lifts 3x / week to start out: squat, deadlift and bench. Get the form down perfectly. Use a trainer. Add weight each time. Then after a month of that (36 sessions), you can add the overhead press and maybe some chin ups, pull ups. But if you stick to the big three for a month (or even many months), you will be amazed at how strong you get and how much more defined you become. I think you should only spilt a routine once you get to intermediate lifting levels.

But if you enjoy f#$*arounditis, then push and pull all the other machines and weights a typical gym offers. It won't accomplish much.

Tom

Quite the opposite, I dont waste my time at the gym by messing around and doing random machines and workouts. I have a goal to reach and my time is precious. I have been lifting for a month now splitting upper body and lower body. I'm working on form each time I do lift. I'm concerned I'm not lifting heavy enough though. I have lowered reps and upped weight, I'm hoping to see more results by this way.