beginner at home weightlifting help

for a good programme for free for the barbell is stronglifts 5x5, there i a group on here for women following with a good breakdown of the routine.

I lift at home and find this easy to follow, once you have the form down correctly and youtube is great for this then your off :happy: :happy:

you will soon be buying yourself some more weights and a some squat stands

I'd reccommend a 5x5 program like stronglifts or Madcows.
everyone who has done them got stronger and will speak highly of them.

I do ChaLEAN Extreme. It uses dumbbells. I am happy with it for now because it got me started. I will probably go through it again at some point after I finish but I am looking forward to more now. It involves compound lifts as heavy as you can. The first month was 8-10 reps, second month is different moves at 6-8 reps and the final month changes again with new moves and back to 8-10 reps. Plus there are what she calls "extreme" or break down reps after some of the exercises. You need to do these super slow and they get hard. (I will note right now, I am not a BB coach. Don't want to be. Just love this because it got me into lifting and fitness.)

I have heard about Jamie Eason's program. Maybe someone that has followed it can give you more input. http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

I also bought The New Rules of Lifting for Women. I have read most of it and sounds like a great program but I would have to be able to figure out how to modify in order to do it at home. It requires some machines and a squat rack.
Hope that helps.

Yup Stronglifts is free and easy to understand. But you will also need a bench and some sort of squat rack.

very true.

If you just have a barbell you're limited to rows, cleans, deads, front squats, light good mornings, floor press, overhead pressing variations, and a few other things. Still plenty of options to get strong without a bench or a rack, but programming the routine would be much easier with that equipment.

Bodybuilding.com has a lot of workouts on it, as well as a database of exercises with related videos so you can see how they are done. Since you are new to lifting, concentrate on form, rather than the weight until you have the movements down. Great decision. Your body will love you for it.

Read somewhere doing weights burns the carbs then HIT/cardio will help burn the fat. Thanks peeps

Uh, no. Both weight training and cardio burn whatever's available - cardio just burns more at one time.

pretty much. I think HIIT is a little more efficient at burning calories. And if you're competing in any sports, the interval training is much more useful than steady state cardio for conditionoing.

http://fitnessblackbook.com/ ~ Go here and look at his Visual Impact Cardio for women... He has plenty of free articles on the site as well that are valuable... stay away from deadlifts and squats unless you just happen to like parachute pants.

Yeah, I mean look how horribly disfigured I am now from doing squats and deadlifts. :sad:

i will say that I've had to buy larger pants quite a few times. but i've eaten to purposely get larger and lifted with the intent of getting bigger......

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

I have a bench, but no squat rack. I do hack squats instead. Not idea, but sometimes "good enough" is... good enough. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

Lorina- hack squat instead of?

Bump!