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Programme for Lifting weights at home! (Women!)

missxkx
missxkx Posts: 13 Member
edited January 21 in Fitness and Exercise
Hi all

Please can someone give me some direction where to start!

I want to start lifting from home (never done it before) and wanting to know what sort of weights to start of with and a programme to follow! (I want to build muscle)

I was thinking starting of with adjustable dumbells, would this be ok?

I've only ever done the 30 day shred with 2kg dumbells! :blushing:

I'm female, 28, uk, VERY petite, 5ft1, 7stone (currently trying to put on weight.)

Thanks for any help

Replies

  • kirstyb393
    kirstyb393 Posts: 63
    Bump - I am interested as well

    I had seen some plans on bodybuilding.com
  • bonjour24
    bonjour24 Posts: 1,119 Member
    i'm currently doing new rules of lifting for women. i'm doing it at home, but i'm borrowing a bunch of my neighbours stuff (they have olympic bars and all that jazz at their place). it's a good book and a good programme as far as i can see. there's also 'stronglifts' that i've heard of, but not looked into.
    good luck.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Adjustable dumbbells are good for the home as they don't take up too much space so they are a worthwhile investment. However, I would highly recommend looking into getting a barbell. If you want to workout at home then look on Craigslist / Ebay / Gumtree (depending where you live) to see if you can pick up some cheap second hand weights and bar.

    You should be looking to do a routine which includes the big compound lifts (which all use multiple muscle groups): squats, deadlifts, bench press and overhead press. As a beginner, it would usually be recommeded to do a full body routine three times per week.

    Many people recommend New Rules of Lifting for Women (a book). The program itself is quite complicated but it is a worthwhile read to learn the basics of lifting and learn about nutrition for lifting.

    As you are looking to gain muscle/weight, you should be aiming to lift heavy and eating slightly over your TDEE, aiming for around 1g protein per lb lean body mass per day, eating a good balance of lean protein, healthy fats and carbs.
  • missxkx
    missxkx Posts: 13 Member
    Thanks everyone!

    Any advice on where to find a routine/programme that I can follow? (I have no idea where to start.)
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    Bump ! I would like to know as well
  • missxkx
    missxkx Posts: 13 Member
    Bump! can anybody recommend a programme to follow or a complete beginner??
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Look into Starting Strength (a book) or Stronglifts 5x5 (plenty of info online). They are simple programs designed to increase strength. For a complete beginner start with just the bar and focus on getting form right, after which start increasing the weight.
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