Women who do free weights QUestions

SO those of you that do free weights is there a program you follow or a class that you take at the gym? How do you know what to do? I am clueless when it comes to weights. I have never been to a gym either mind you. I have lost 60lbs all on my own running and doing circuit training DVD's Now I would like to get toned and have some muscles. I have gotten a little in my arms but my lower needs lots of help. Tell my everything about Free weights I mean everything.

One of the first things you need to learn if you want to be able to do this properly is that there is no such thing as a "women-only" program. The women who have the most success follow the same programs as men: Stronglifts 5x5, Madcow, Starting Strength, etc... Even New Rules of Lifting for Women is a program that's modeled after the way men train. It's very important that you forget everything you ever thought that there is such a thing as exercise that is specific to women.

Okay, except maybe pole dancing fitness classes.

Check out www.nerdfitness.com. They have a great basic bodyweight workout that is perfect for getting started into strength training and you don't need a gym to do it. From there you can move up to free weights. There is so much information out there. Do some research and find something that makes sense to you and your life. I am getting ready to transition from dumbells to barbell training at home. I can't afford a gym membership right now so it is the best option for me. Eventually I would like to get back into heavier lifting in a gym, but I can wait . It's better to do something rather than nothing.

Strength training is probably the best thing that you can do for your body so congrats on getting interested!

As a certified trainer and woman, who has truly tried it all, if you are brand new, don't go it alone. Form makes a huge difference. At least find a good program on the internet that will demonstrate proper form.

A few rules to follow:
1. Train every area. You want to have an overall balance to you muscles. Even if your legs need most, train top to bottom. This means biceps, triceps, shoulders, upper and lower back and core, quads, hamstrings and calfs.
2.Form is everything. I would rather see you doing high reps with a light weight - even just a pound or two to start with good form, than a 5x5 with heavy weight and terrible form.
3. To find what you should be lifting, keep in mind that what ever weight you choose, the last two reps should be difficult to complete with good form. So if you are using a 10lb weight to do bicep curls, whether you do 8 reps or 14, the last two should be hard to complete.
4. When it becomes easier to finish those reps... adjust. Either add more reps or increase the weight a little.
5. Body weight exercises are awesome - especially for lower body and core. Look for ideas incorporating planks, lunges, squats and pushups or dips.

Lastly, have fun! I know so many women how have come to LOVE weight training. It can be very rewarding and you will love the way you look.

I started with stronglifts, found it boring and did not have anybody to teach me proper form...Then got Chalene Xtreme - and before the purists starts yelling that is't not "heavy weights" - her program taught me a LOT about form and the other how to stuff...
She takes it slow and makes you do really slow reps - so form is everything...

bodybuilding.com Jamie Eason's LiveFit Trainer, Love love love it :flowerforyou: