women using weights advice plz

finding_sammi
finding_sammi Posts: 207
in Fitness and Exercise
Hi, does anyone have any advice of how to start lifting weights: I'm a woman in my early 40s with 80lbs to lose (this would put me bout 147lbs and I'm 5ft 7).

I would just like some general, very basic advice (I cant really understand all that BMR/TDEE stuff), so just fixed weights v free weights, how heavy/how many reps/do I need more protein than MFP says... that kind of advice please

Ooh and if anyone has started out similar age/size to me and has success pics to post, would love to see how you look! :)

Replies

  • Sarahlascelles
    Sarahlascelles Posts: 41 Member
    There's lots of info on this page, including a lot of myth busting
    http://www.stumptuous.com/
  • finding_sammi
    finding_sammi Posts: 207
    thanks Sarah
  • justjenny
    justjenny Posts: 529 Member
    Read the New Rules of Lifting for Women. Great workouts and they have a meal plan to follow.
  • JamieA8
    JamieA8 Posts: 36 Member
    I started using some plans that I found on bodybuilding.com. You just put in that you are a woman, your age, and that you are a beginner, and it will show you some plans to follow - it also lets you choose home or gym type equipment. It also gives you detailed descriptions of how to complete the exercise properly. I know it is very intimdating when you get started. What I did was take a little from each program and developed my own.

    I am 35 years old and have been at this for 2 years. I am 137.8 (as of today) and have at least 15 to go.

    My program right now is:

    Mondays
    - Shoulders and Arms and Cardio -
    Here are some examples:

    Standing Military Press - 3 reps of 12 - 25 lbs bar
    Alternate Hammer Curls - 3 reps of 12 - 10lb dumbbells
    Seated Bent over 2 arm dumbbell tricep extensions - 3 reps of 12 - 10 lb dumbbell
    Concentration Curls - 3 reps of 12 - 10 lb dumbells
    Bench Dips - 3 reps of 12 - or to fatigue on last set
    Upright barbell reps 3 reps of 12 - 25lb bar
    Tricep Dumbell kickbacks - 3reps of 12- 10 lb dumbbells
    Seated Side lateral Raises - 3 reps of 12 - 5 lb dumbbells
    Barbell Curl - 3 reps of 12 - 25 bar
    Skull Crushers - 3reps of 12 20 lb bar

    Tuesday - Cardio - 40-60 minutes

    Wednesday - Legs and Back and Cardio

    Thursday - Cardio 40-60 minutes

    Friday - Chest and Triceps and Cardio

    Saturday - Rest day or Cardio if I missed Tuesday or Thursday

    Sunday - Core work


    I hope this helps. Figuring out your plan is the hardest! I try to change up my weight routines every 3 weeks or so to keep my body from getting use to the exercises. You can always try a weight and see how you are feeling with it. When you first get started, it is way more important to make sure you are doing the exercise correctly then trying to lift a lot of weight. Getting the technique down is really important so that you are working the right muscles and you don't hurt yourself. If you are flopping around, your weight may be too light or too heavy. Adjust as you go along. For me, tracking is really important so that I can look back and know where I was and decide if I need to increase or decrease. Also, if you are doing 3 reps of 12 and it is easy, you probably should go up in weight. Listen to your body...it will tell you what's right!
  • scottal07
    scottal07 Posts: 8 Member
    If you have a gym with les Mills classes I would suggest trying out BodyPump. Its a 55 minutes full body lifting class. They use weights and a bar and do squats, lunges, chest, triceps, biceps, back, shoulders, abs, all in one class. I do it three days a week and I have gotten a lot stronger, my arms and legs are looking great and I feel great. I am not good about knowing what to do with free weights, so this was perfect. Also there is little rest in between muscle groups and it keeps your heart rate up. Les Mills classes are great!

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