Strength training - need some help

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
love that even if it hurts X.x also talk to a trainer at the gym

use the people at the gym... that is why u joined and that is why they r there.. i was scared too, but i asked a couple of questions,and viola, i'm i weight lifting machine... lol not quite but i know what to do when i walk up to a machine now... good luck..

Some things to note - I recently suffered a slipped disc so find it difficult to bend at times. I have also recently re-awoken a knee injury due to jumping around like a loon while intoxicated, however this is getting better.

Then your first step would be to get approval from your doctor.... find out what kind of restrictions you might have. My husband has a bulging disc in his neck and, at the moment, it's supposed to lift more than 20 pounds.

After that, get someone on the staff at the gym to show you some basic moves or how to use the machines.

the first time I started strength I did chalean extreme. there's tons of books out there. check some out at the library

I went to a couple of kettlebell classes, then once I'd memorised the moves I bought my own kettlebells and use them at home. They are great! BTW, you don't necessarily HAVE to have weights to do strength training - you can still do lunges, squats, press-ups etc. without them. Just don't use champagne bottles as hand weights. I did that today, and let's just say it didn't end happily.

Check out this website. It has some really great home strength training information.

www.scoobysworkshop.com

And it does have programs specifically for women.

Check this http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

Even if its only once a week for a couple of months, look for a trainer in your local area to work with you on learning proper form for lifting. Given that you have some issues with knees, this is especially important. Unlike a book, a trainer is there to show you how do do something, watch you doing it and correct your form until you are doing it right, advise you on how to modify exercises to accommodate your current issues, and to help you develop a program to strengthen problem areas and improve flexibility and range of motion. A good trainer can also help you dial in your nutrition, because it's just as much of the equation as the exercise.

Without some kind of mentor in the gym, its very easy to make a lot of mistakes that can discourage you (at best) or injure you (at worst). Poor form, choosing the wrong weights, lack of variety in the exercises being done, not knowing how to set up a machine for your height - these are all things I've done myself and it wasn't pretty. I used to think getting a trainer was something that was too expensive or only for serious athletes. I also thought I was smart enough to do it off of books and websites, and had the results to show for it...NOT. The definition of insanity is doing the same thing over and over again but expecting different results. Working with a trainer really helped me, and now my time in the gym is more productive and I am getting good results. Just as an aside - I don't do cardio as an exercise....at all. Doing anything consistently for a long duration only makes your body more efficient, which means you require fewer calories to do the same amount of work. Also, cardio doesn't build muscle, which is far more active tissue - more lean muscle mass means your body burns more calories overall, not just when exercising.

If you can't find a trainer, or don't want to go that direction, I'd recommend the New Rules for Lifting series by Alwyn Cosgrove and Lou Schuler (http://www.thenewrulesoflifting.com/nrol-for-women). They have a sane, sound approach to working your body in an effective, efficient way and provide some good discussions on areas like flexibility and nutrition.

I suggest on consultation at the gym with a professional. Usually the person in charge of the personal training program will make an appointment with you to discuss your goals, injury limitations, and budget to see if a package of one-on-one personal training or small-group personal training might be of benefit to you. It's really the best way to learn the proper technique and get the most from your membership by getting a plan that will have benefits toward your goals. It's very helpful to get the professional help on the machines, etc... and a written plan you can follow on your own.

An investment of an hour a week, for say three months, can really set you in the right direction. Then you'll have the confidence and knowledge to do it on your own the other 6 days of the week along with a good prescription for cardio work.

Stength training really is important for women, and vital to conditioning, metabolism, bone health, balance, and just plain retention of muscle mass -- we lose it fast as we age if we don't "use it." You'll be surprise how much better you feel.

Once you start to build up some strength, conditioning and stamina -- you can supplement with some of the classes at the gym, too. They can be a little daunting without some basic conditioning and confidence. I'd have never thought I'd try something called "Ripped," or even Zumba.

Three years ago I signed up for a month at a time of personal trainng for one hour per week. The discounted price for the session was 4 session for $152 (like $38 each) -- I was kinda hesitant to spend the money on top of the gym membership -- but my husband put it this way: "think of it as an investment in your health 401k..." When you look at it like the investment it is, you treat it like something you really commit it, learn from, and USE to change your lifestyle to something more healthy and beneficial to YOU.

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
love that even if it hurts X.x also talk to a trainer at the gym

^^^ This one is great for beginners!

Before you start any lifting, please be sure you clear it with your doctor. You don't want to mess up your back more or cause an injury that might become chronic and permanent!

As others have said there are hundreds of places to start! I'm currently using the program outlined in New Rules of Lifting for Women. I've also looked at StrongLifts, but they are by no means the only true source or the only experts, they are simply sharing their experiences as are the others. Also, take a look at Bodybuilding.com. There's a whole section on beginning weight training.

I'll emphasize this again. PLEASE go to your doctor and make sure this isn't going to hurt your back!

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If you can't find a trainer, or don't want to go that direction, I'd recommend the New Rules for Lifting series by Alwyn Cosgrove and Lou Schuler (http://www.thenewrulesoflifting.com/nrol-for-women). They have a sane, sound approach to working your body in an effective, efficient way and provide some good discussions on areas like flexibility and nutrition.

There's a NROL4W group here on MFP with some very wonderful women who willingly share their experience with this series!
http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w