Question about strength training

RhineDHP
RhineDHP Posts: 1,025 Member
in Fitness and Exercise
Ok, the stats are:

Age: 24
Height: 5'1
Weight: 128


Due to job shift reassignments and *kitten* bosses, I find myself having quite a lot of free time. I've taken to walking/running with my dog for about 1-2 hours, which I love, since we walk along the bike path that wraps around a large creek. Its beautiful

But I have been neglecting the gym that I'm a part of (I mean, certain times of the day its disgusting, but I'm still in it til May). After really thinking about it I've come to the conclusion that I want a very toned body, kind of like an athlete's body.

I found this website that details different things to do with strength training, and they're so awesome as to have video clips of each exercise so that you get the form right.

My question is, whats the best way to ease into strength training?


I haven't been to the gym in awhile, I think even then for certain machines the most I could do was 40lbs (like the lat press and arm machines). I realize that there's gonna be soreness involved, but I don't want to have it where, like the last time I lifted, I felt a tightness in my muscle that signaled something would tear if I kept working it. Also, if anyone had suggestions to strengthen the knee joints (if that's possible).


EDIT: here's the website if anyone was interested :)

http://www.bodybuilding.com/fun/womens-strength-training-guide.htm

Replies

  • shanster23
    shanster23 Posts: 144 Member
    I'm similar stats to you. 20 yrs, 5'0" and 120.
    I downloaded new rules of lifting for women. It's been great at getting me into weight training since I had never done it before :)
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Pick a beginner's program that looks interesting and run with it. That's how you ease in. Something like stronglifts has you start out with just the bar for example. Use light weights to work on form and practice. Slowly move up from there. Simple.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Being a noob, I'd personally look into a functional strength program like Starting Strength or something similar. Do this for awhile as a beginner to build your foundation. It's like building a house...you want to establish a good foundation first. During this process, you'll make outstanding strength gains and do some body composition as well. Once you've done a program like this awhile (6-9 months on average) you can branch out and go different routes to achieve various body comp and lifting goals.
  • bizco
    bizco Posts: 1,949 Member
    For beginners it's best to follow a structured program.

    Check your local library or Amazon for the book "The New Rules of Lifting for Women." It's an awesome program!

    Here's the MFP group:
    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

    Another good program is Stronglifts 5x5. You can goole this one.

    Forget the machines and stick to free weights only (dumbbells and barbell).
  • Kmsnomaha
    Kmsnomaha Posts: 167 Member
    I started with New Rules of Lifting for Women (It is a book you can buy online or at the bookstore).. MFP also has an entire group set up for it.

    The bodybuilding.com workout looks good to me... I would just start with a weight that is comfortable for you to get through the sets and stated number of reps. Once you can easily complete the reps move up in weight a little bit.

    It takes time and patience. Don't let the guys intimidate you... Just go in and do your thing! :)
  • RhineDHP
    RhineDHP Posts: 1,025 Member
    Thanks for the great advice! I'm going to join that group, and check out that book!

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