Weight training for women?

bahrainbel_2 · April 2013

Exercise wise, I am currently doing 3 x outdoor runs a week and I think is a good amount of cardio. I'd really like to be doing 5 exercise sessions a week, I'd love to get into some kind of weight training.

I'm a member of a gym, but I have no idea where to start......help? I'm not very strong naturally, so I think I'd need to start light and I'm also not big on group activities, so don't want to do classes.

Does anyone have any beginners schedules I could follow or know any helpful websites?

Thanks!

LoraF83 · April 2013

There's a lot of great info about strength training on this thread:

http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition

JenMc14 · April 2013

Head to the free weights section. Learn proper form using only the bar (or dumbbells if you need to go lighter) for deadlifts, bench, squats, overhead press and bent over rows. Pulls downs and pull ups are good if you have access to that equipment. Muscleandstrength.com has great demo videos for the big lifts. bodybuilding.com has great programs as well. The new Rules of Lifting For Women is also an excellent resource. If you're only looking to lift twice a week, I would highly recommend finding a weight that fatigues your muscles in 8-10 reps on the squat, deadlift, bench, bent over rows and overhead press. Do 1 warm-up set, then 2-3 sets of 8-10. If you can do more than 10 with proper form, up the weight.

shutupandlift13 · April 2013

Starting Strength, Stronglifts 5x5, NROLFW all good places to start.

Check out these two groups:
http://www.myfitnesspal.com/groups/home/12919-girls-who-lift-the-guys-who-spot-them
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

BusyRaeNOTBusty · April 2013

Starting Strength, Stronglifts 5x5, NROLFW all good places to start.

Check out these two groups:
http://www.myfitnesspal.com/groups/home/12919-girls-who-lift-the-guys-who-spot-them
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

And this one:

http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

IronPlayground · April 2013

Starting Strength, Stronglifts 5x5, NROLFW all good places to start.

Check out these two groups:
http://www.myfitnesspal.com/groups/home/12919-girls-who-lift-the-guys-who-spot-them
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

And this one:

http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Between these two posts, I think you've got it all covered.

rduhlir · April 2013

From one runner to another runner....I would go with NROL. It gets you doing step ups and lunges which are both great exercises for runners.

But I have heard rave reviews of the others as well.

I think the whole point everyone is trying to say is go with heavy lifting, you won't regret it.

bc119 · April 2013

Asides from MFP threads, a few resources you could try are:

- seeing if your gym has a personal trainer on staff and hiring them for a few sessions. They could show you how to do some exercises or get you comfortable with the weight area.
- bodybuilding.com (or other reputable websites)
- Oxygen magazine (or other magazines)
- other books (I found a Womens Health book of exercises for $7)
- finding a friend who does weight training and having them show you a few things
- Youtube videos of exercises (though you have to be careful since anyone with a camera can upload a video & their form may not always be correct)
- starting with the weight machines at the gym and then progressing to cable machines and free weights

Huffdogg · April 2013

Buy these two books:

Starting Strength
New Rules of Lifting for Women

Read them both, then do the SS workout.

Profit.

Weight training for women?

Replies

Categories