Weightlifting for women - I'm new please help!!

Is there a reason you would prefer to start on machines? Freeweights are a much better work out . NROLFW is supposed to be great. Having a trainer set up a program is great if in the budget. You can also find some great programs on the internet. I have found some killer strength programs on Pinterest. Bodyrock is another great option.

you can start with a combo of NROLFW and the bodyweight circuits on Nerd Fitness. Also this chick: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

BUT i gotta tell you, from a girl who can DL almost 200 pounds, but can barely shoulder press 15... its GOOD to start at 0.

When you first start you will be blown away by how fast you will be able to make progress. (WAY HARDER LATER)

when you start at nothing, you can only get better.

if you were completely efficient at your workouts... they would not change your body. Youd go in, pick the thing up 60 times and put it back, walk out and never break a sweat.

The goal is to be BAD, then get better and better and get awesome - then level up and be crap again.

its the best rewards system ever.

Well I can't put it any better so I say...read this again...and again until it sinks in!

Don't be afraid of free weights. You'll get better results, for sure. Machines isolate muscles and don't have as much of a "body changing" effect as compound lifts with free weights. Start simple, get a book, New rules of lifting for women or stronglifts, or starting strength.

here's a link to my go to MFP gal who is absolute evidence of why free weights are way better than machines. http://www.myfitnesspal.com/topics/show/744311-free-weights-vs-machines-holy-crap

Your gym will probably give you a free training session. If not pay for a couple and tell them you just want to be shown proper technique on some basic exercises like curls, bench press, squat, deadlift.

Start with low weights and move up until you are comfortable then keep adding weight as the current weight gets easy.

Good luck!

i kinda agree with bostonwolf. a good trainer can make a world of difference. get a trainer that is willing to teach, not just be your work out partner. and if you go and say specific goals like "teach my how to dead lift, squat, chest press, and bench press" they should. tell them you want to be able to do a few pull ups in a row in six months.

but a bad trainer can be a serious problem. so if you get a response from a trainer that goes like "well, i would show you those lifts, but do you want to get bulky/be a bodybuilder?" i'd say "i want to learn those lifts from someone willing to teach me," and then walk away.

Lifting weight makes your body look athethic and not scary big. Remember that, the only way to look scary is abuse steroids.
Compound Lifts are used to help you do an overall workout.

The big three, squats, deadlifts, and benchpress. If you find a workout that incorporate these its probably decent. Just remember form is more important than heavy weights. Study and usually gym people will help with form if they notice it horribly out of control.

I recommend Starting Strength which includes Powercleans and overhead press. This will give your body that overall "toned" look many want when they slim down. You will get gains on a linear scale but its mainly because you are training your CNS to push weight better. After 6 months you will notice the "tone" coming in.

you can start with a combo of NROLFW and the bodyweight circuits on Nerd Fitness. Also this chick: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

BUT i gotta tell you, from a girl who can DL almost 200 pounds, but can barely shoulder press 15... its GOOD to start at 0.

When you first start you will be blown away by how fast you will be able to make progress. (WAY HARDER LATER)

when you start at nothing, you can only get better.

if you were completely efficient at your workouts... they would not change your body. Youd go in, pick the thing up 60 times and put it back, walk out and never break a sweat.

The goal is to be BAD, then get better and better and get awesome - then level up and be crap again.

its the best rewards system ever.

This^^

You've taken the first step by asking for help. Agree with everything said up above, just go to the gym and get started. Feel free to ask for help while you are there, everyone likes to feel like an expert. If you find free weights and the machines too intimidating, don't be afraid to rock the bodyweight exercises: push-ups, bodyweight squats, one-legged squats, pull-ups, burpees, etc. A circuit training or boot camp class might be a great way to get familiar with these type of exercises and getting your feet wet. Also check out the BodyRock channel on youtube.

Start with lower weights, lower than you think you can handle. A good guide is to do 3 to 5 sets for each muscle area, aiming for between 8 and 12 repetitions. If you can do more than 12 reps, up the weight. If you can't do 8 with good form, decrease the weight until you can.

Here are my favorites:

Chest:
Bench Press with a BarBell
Bench Press with 2 Dumb Bells
One-handed iso-lateral Bench Press (One side at a time, make sure to do both sides) (You'll feel this one in your core)
Chest Flys
Push-ups, Push-ups with Claps, Push-overs over a medicine ball, Push-ups with a plank and scoop under from a T-position
Dips

Back:
Pull-ups
Lat Pull-downs
Good Mornings
Back Flys

Shoulders:
Shoulder Raises (Front, Side, and Back - twisting your palms)
Shoulder Presses
One-Armed Shoulder Swings from Sumo Deadlift position
Hand-stand push-ups (advanced)

Biceps:
DumbBell Curls
Hammer Curls
DB Curls to the side

Triceps:
Overhead tricep extensions
Tricep pull-downs
Tricep dips

Legs:
Squats
Leg Press
Lunges
Curtsy Lunge
Calf Raises
Hamstring Curls
Hamstring Curls on a Swiss Ball
Lunges with a Twist

Abs:
Crunches
V-ups
Bicycle
Leg Raises
Russian Twists
Frog from P90X

Overall Body and Conditioning:
Burpees
Jumping Jacks
Jump Rope
Mountain Climbers
Plank
Plank Ups and Down

Ping me if you have any questions. Good Luck!

Ha ha! It's not my favorite. Running is.:laugh:

Yesterday I just sat on the weight machines and creepily stared at two dudes using free weights hoping to absorb their knowledge through my stalking.

I'll probably just go buy The New Rules.. book though, before they put my picture up in the gym.

bump!