Women's weight lifting..i know NOTHING!!
jessica182517
Posts: 390 Member
Someone please tell me about it and everything i need to know, i have been seeing it on here for a while all these women talking about lifting and heavy lifting and strength training but i dont know anything about it. Im sorry if this seems like a stupid post but i would really like to add some muscle on top of losing fat. I dont want to get huge and way bulked up just fit and lean. So what all do i need to know where should i start what kind of lifting do i do im literally a blank slate when it comes to this subject im new to working out as it is...but with lifting weights all i can think of is bench pressing and bicep curls haha
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Replies
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I would also like to know. Bump0
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From what I understand, it's pretty much the same as weightlifting for men, except for the fact that when we do it, we don't look like hulking giants.
If you're into DVDs, I recommend ChaLEAN Extreme. If you're more of a book person, I recommend "New Rules of Lifting for Women" (also known as NROFW)0 -
Get a copy of the book, "The New Rules of Lifting for Women: Lift like a Man, Look Like a Goddess." You can buy it online. I actually checked it out at my local library. It is a wonderful starting point.0
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Someone please tell me about it and everything i need to know, i have been seeing it on here for a while all these women talking about lifting and heavy lifting and strength training but i dont know anything about it. Im sorry if this seems like a stupid post but i would really like to add some muscle on top of losing fat. I dont want to get huge and way bulked up just fit and lean. So what all do i need to know where should i start what kind of lifting do i do im literally a blank slate when it comes to this subject im new to working out as it is...but with lifting weights all i can think of is bench pressing and bicep curls haha
you would have to be a freak of nature to have enough testosterone huge and way bulked up.
Are you planning on working out at a gym? I work out at the local Y. My chiropractor actually told me to start doing barbell squats. I went in to the Y and asked the trainer to please show me how and to watch my form to make sure I would not hurt myself. About a month ago I started with 60 pounds, yesterday I did 80 pounds.
I saw a girl doing the leg press and told her I wanted to be able to do it one day, and she showed me how! The first day I did 118 pounds....today I did 228 pounds!
I saw the fitness monitor doing overhead presses on his off day, so the next time he worked, I asked him to show me how.
if you have the cash, I would suggest getting a few personal training sessions to set up a routine for you to follow. I want to do more strength stuff, but I do not have the cash for a trainer...0 -
Free weights are the gift of fitness! I would suggest getting with actual women around you that do it and love it. Or, you could get into my friends list. I have a ton of people on there that would be able to give you plenty of help and support. I lift heavy all the time. The basic lifts are the life of fitness. Spuats, Deadlifts, Bench Press. Your body will shape and mold so much better if you add strength training to your routine! Also, finding a gym you're comfortable with that has people you feel comfortable talking to would help you! There are a few gyms in my home town that have personal insrtuctors that will willingly give you advice for free.
You can always message me or ask me questions! 0 -
Are you planning on working out at a gym? I work out at the local Y. My chiropractor actually told me to start doing barbell squats. I went in to the Y and asked the trainer to please show me how and to watch my form to make sure I would not hurt myself. About a month ago I started with 60 pounds, yesterday I did 80 pounds.
I saw a girl doing the leg press and told her I wanted to be able to do it one day, and she showed me how! The first day I did 118 pounds....today I did 228 pounds!
I saw the fitness monitor doing overhead presses on his off day, so the next time he worked, I asked him to show me how.
Yes!! Form is everything!! And NEVER be afraid to ask questions!!0 -
NEW
Rules
Of
Lifting
For
Women0 -
you would have to be a freak of nature to have enough testosterone huge and way bulked up.
Are you planning on working out at a gym? I work out at the local Y. My chiropractor actually told me to start doing barbell squats. I went in to the Y and asked the trainer to please show me how and to watch my form to make sure I would not hurt myself. About a month ago I started with 60 pounds, yesterday I did 80 pounds.
I saw a girl doing the leg press and told her I wanted to be able to do it one day, and she showed me how! The first day I did 118 pounds....today I did 228 pounds!
I saw the fitness monitor doing overhead presses on his off day, so the next time he worked, I asked him to show me how.
if you have the cash, I would suggest getting a few personal training sessions to set up a routine for you to follow. I want to do more strength stuff, but I do not have the cash for a trainer...
I live in rural alaska in a tiny little town, we dont have a gym here i would have to do everything at home the closest gym is about 3hrs away
oh how i miss washington sometimes lol i just moved up here last year so im still getting used to being out in the middle of nowhere!! 0 -
dont lift like a girl, LIFT LIKE A MAN0
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What about the different machines? The ones that target different muscles- the nautilus circuits? I've been using those again, will that get similar results to actual weight lifting?0
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From what I have learned it's almost impossible for a woman who lifts heavy to BULK up.... I love lifting heavy weights. It has increased my energy and endurance. I'm not dropping tons of weight yet, but I feel so much better about myself. I encourage you to study up and go for it. Every woman should do strength training anyhow, increasing the weight just makes it more challenging. Good luck0
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I started out with a kettle bell routine. I have a personal trainer, but there are several youtube videos that show you how to do it. My trainer has the girl that lifts with me use the kettle bells instead of the bar bell.
you would have to be a freak of nature to have enough testosterone huge and way bulked up.
Are you planning on working out at a gym? I work out at the local Y. My chiropractor actually told me to start doing barbell squats. I went in to the Y and asked the trainer to please show me how and to watch my form to make sure I would not hurt myself. About a month ago I started with 60 pounds, yesterday I did 80 pounds.
I saw a girl doing the leg press and told her I wanted to be able to do it one day, and she showed me how! The first day I did 118 pounds....today I did 228 pounds!
I saw the fitness monitor doing overhead presses on his off day, so the next time he worked, I asked him to show me how.
if you have the cash, I would suggest getting a few personal training sessions to set up a routine for you to follow. I want to do more strength stuff, but I do not have the cash for a trainer...
I live in rural alaska in a tiny little town, we dont have a gym here i would have to do everything at home the closest gym is about 3hrs away oh how i miss washington sometimes lol i just moved up here last year so im still getting used to being out in the middle of nowhere!!0 -
What about the different machines? The ones that target different muscles- the nautilus circuits? I've been using those again, will that get similar results to actual weight lifting?
Machines are better than nothing, but they aren't as good as lifting free weights. With free weights, your muscles have a wider range of movement, and it works more muscles at a time. With machines, only specific muscles are targeted, while the rest of your muscles are not being used.0 -
you would have to be a freak of nature to have enough testosterone huge and way bulked up.
Are you planning on working out at a gym? I work out at the local Y. My chiropractor actually told me to start doing barbell squats. I went in to the Y and asked the trainer to please show me how and to watch my form to make sure I would not hurt myself. About a month ago I started with 60 pounds, yesterday I did 80 pounds.
I saw a girl doing the leg press and told her I wanted to be able to do it one day, and she showed me how! The first day I did 118 pounds....today I did 228 pounds!
I saw the fitness monitor doing overhead presses on his off day, so the next time he worked, I asked him to show me how.
if you have the cash, I would suggest getting a few personal training sessions to set up a routine for you to follow. I want to do more strength stuff, but I do not have the cash for a trainer...
I live in rural alaska in a tiny little town, we dont have a gym here i would have to do everything at home the closest gym is about 3hrs away oh how i miss washington sometimes lol i just moved up here last year so im still getting used to being out in the middle of nowhere!!
There are tons of videos on the Interweb that will show you proper form.0 -
I suggest checking out Oxygen fitness mag... The articles are written by trained nutritionist, personal trainers/exercise science people who have an actual degree in this type of field. You can even google the author's name and find out their level of education and background. I have been consistently impressed with their knowledge. There is also a website related to the oxygen mag.
For those of you who question the widsom of strength training... It doesn't just build muscle. It improves circulatory system, nervous system, lowers blood cholestrol and pressure, improves bone mass, revs up your metabolism engine, improves libido, increases blood and oxygen flow to and from your brain. It does so much for a person. It's like milk- It does a body good! 0 -
I agree with others, New Rules of Lifting for Women is a great place to start. That's how I started. In the end I decided I didn't love the routine so I do something else now, but it was a great read and gave me a really good idea for a beginner program. I have made a lot of progress since then.0
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What about the different machines? The ones that target different muscles- the nautilus circuits? I've been using those again, will that get similar results to actual weight lifting?
I have been told by two people who do free weights that the machines won't do anything for me but I am very weak in my upper body and when I started on the machines 6 weeks ago I was doing the lowest weight possible on almost every upper body machine. I am still only doing small numbers but they are over double where I started and my biceps are starting to look pretty good :-)
I want to transition to free weights eventually but the machines are a good place for me right now.0 -
I've trained quite a few people and I'd say to start out, do a simple full body workout, every other day. It's good to get your core lifts down before doing other stuff. As simple as it gets when ya begin is what your looking for. A very good sample is:
Bench press- 3 sets of 10 reps.
Squats- 3 sets of 10 reps.
deadlift- 3 sets of 10 reps.
barbell row- 3 sets of 10 reps.
I honestly wish that I'd began doing this because it hits all 4 core lifts which combined, hit all muscle groups and since they're compound lifts, it burns a lot of calories. Just be careful and focus on form, not the weight!0 -
Someone please tell me about it and everything i need to know, i have been seeing it on here for a while all these women talking about lifting and heavy lifting and strength training but i dont know anything about it. Im sorry if this seems like a stupid post but i would really like to add some muscle on top of losing fat. I dont want to get huge and way bulked up just fit and lean. So what all do i need to know where should i start what kind of lifting do i do im literally a blank slate when it comes to this subject im new to working out as it is...but with lifting weights all i can think of is bench pressing and bicep curls haha
Unless you're planning to take steroids you won't "bulk" up. It's not in the female hormones to bulk. Since you are a beginner here are a few links to help you get started:
http://www.niashanks.com/2011/12/11-beginner-strength-training-tips-women/
http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-for-beginners/
http://www.shape.com/fitness/workouts/easiest-strength-training-plan-ever
http://www.gymjunkies.com/beginners-workout-plan/
http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
http://exercise.about.com/cs/exbeginners/a/begstrength.htm
http://www.livestrong.com/article/110864-beginner-weight-training-women/
Take it slow and don't try to over do it...remember it isn't a race and there is always the next workout; you do not have to try to fix everything in the first workout. This is a common mistake by beginners and advanced alike; they overdo a workout and then they can't move for a week. Don't do that! Take it slow...the weights will still be there the next time.
Edit - I do have a lot of my own workout routines if you're interested. I've been training for about 23 years...I will say I wasn't always as slim as I am now, though. I am married to a chef. 0 -
actually i do a thread about this topic and here it is
http://www.myfitnesspal.com/topics/show/812446-ladies-and-weight-lifting0 -
bump.0
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Starting Strength
Stronglifts 5x5
NROL4W
If you are working out at home you'll have to buy some equipment to get started. Barbell, weights, bench, squat rack of some sort. Lifting heavy is the same process for men and women. Heavy is a relative term. 0 -
If you want to burn calories, drop fat, and build muscle without being too bored and without a gym, try the Biggest Loser Cardio, Biggest Loser Power Sculpt, and Biggest Loser Bootcamp dvds. Between that, and running each day, I lost almost 60 pounds at one point, and was in the best shape of my life. Eventually I added on the gym, but if you don't have one, simple calisthenics and free weight work is a great, if not even better, alternative. I used to hate pushups and tricep dips and weight lifting, now I love it. I'm just getting back in the game now after being bedridden with Lyme disease and gaining a bunch of fat. There are MANY knowledgeable people on here, who know much more than me, but I think for an absolute beginner, it's a cheap (10 dollars per dvd, plus a set of two dumbbells, about 40 dollars total) way to get started and see results. It worked for me. ~Laci~ 0
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Here's some tips I learned from my high school gym class that won't require buying books, buying DVDs, or paying for a personal trainer.
Keep your back straight and your tummy tight. Watch yourself in a mirror while you lift to make sure you're not leaning to one side. Correct your stature when you feel the need. If something twinges, stop.
Breathe.
Do a set number or repetitions and sets. Example: If I did 3 sets of 10 repetitions, I would end up doing 30 curls (or whatever). Pause for a few seconds between sets.0 -
Someone please tell me about it and everything i need to know, i have been seeing it on here for a while all these women talking about lifting and heavy lifting and strength training but i dont know anything about it. Im sorry if this seems like a stupid post but i would really like to add some muscle on top of losing fat. I dont want to get huge and way bulked up just fit and lean. So what all do i need to know where should i start what kind of lifting do i do im literally a blank slate when it comes to this subject im new to working out as it is...but with lifting weights all i can think of is bench pressing and bicep curls haha
Unless you're planning to take steroids you won't "bulk" up. It's not in the female hormones to bulk. Since you are a beginner here are a few links to help you get started:
http://www.niashanks.com/2011/12/11-beginner-strength-training-tips-women/
http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-for-beginners/
http://www.shape.com/fitness/workouts/easiest-strength-training-plan-ever
http://www.gymjunkies.com/beginners-workout-plan/
http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
http://exercise.about.com/cs/exbeginners/a/begstrength.htm
http://www.livestrong.com/article/110864-beginner-weight-training-women/
Take it slow and don't try to over do it...remember it isn't a race and there is always the next workout; you do not have to try to fix everything in the first workout. This is a common mistake by beginners and advanced alike; they overdo a workout and then they can't move for a week. Don't do that! Take it slow...the weights will still be there the next time.
Edit - I do have a lot of my own workout routines if you're interested. I've been training for about 23 years...I will say I wasn't always as slim as I am now, though. I am married to a chef.
Thanks for the links, I just started strength training and these are great!0 -
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I've trained quite a few people and I'd say to start out, do a simple full body workout, every other day. It's good to get your core lifts down before doing other stuff. As simple as it gets when ya begin is what your looking for. A very good sample is:
Bench press- 3 sets of 10 reps.
Squats- 3 sets of 10 reps.
deadlift- 3 sets of 10 reps.
barbell row- 3 sets of 10 reps.
I honestly wish that I'd began doing this because it hits all 4 core lifts which combined, hit all muscle groups and since they're compound lifts, it burns a lot of calories. Just be careful and focus on form, not the weight!
nice0 -
Any Good Beginner Routine:Lift Like a Human, Look Like a Better Looking Human0
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I would suggest bodybuilding.com
They have different programs that are printable so you can track your progress...they also have demos of the workouts since you're new to it.
That's what i use and I've noticed huge differences than my normal strength routines.0 -
Watch yourself in a mirror while you lift to make sure you're not leaning to one side.
This entirely depends upon the exercise you're doing. Many, including deadlifts and bent over rows, you can't look in the mirror with proper form. So, yes, looking in the mirror is often OK, but make sure you look in the mirror without any added weight and don't look if it sacrifices your form any. In those cases, get someone that can honestly critique you to take a look. Or, record a video of yourself doing the move(s) with no or minimal weight and critique yourself.0
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