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How do I start heavy lifting?

junip1977
junip1977 Posts: 111 Member
edited January 22 in Fitness and Exercise
Hey guys,

I am really interested in heavy lifting. The problem is that I only have access to hand weights and have been using 3 and 5 lb weights when doing my workouts. Yesterday I moved up to 10 lbs weights and loved it. My question is, what are you supposed to do in regards to doing this gradually? Do you stay at a certain weight for a certain amount of time or do you go up higher more often? Would love some advice please, thanks!!

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    First, learn proper form. Second, find a good beginner plan. I'd invest in some adjustable/plate loadable dumbbells or a bar, plates, bench and rack for sure. You can play around with the weights. A good rule of thumb when starting out is that if you can do 2-3 sets of 10 reps with good form, the weight is too light, and you should move up.
  • edack72
    edack72 Posts: 173 Member
    What ever your routine is if you get to the end of a set and you think you could do even one more you should go up on weight ...that's what our instructor tells us...but never sacrifice form !!!!
  • junip1977
    junip1977 Posts: 111 Member
    Thank you! I was able to do about 8 reps for each exercise but only one set each of the 10lbs, does that sound about right? I am using them right now working out to the Power sculpt portions of the Biggest Losers Videos.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    You should look into a true beginner's strength program like New Rules of Lifting for Women or Starting Strength or Strong Lifts. To maximize your benefits, you really need a structured program. NRoLfW and SS are great reads and very structured programs...SL is a good program, but I'd still recommend reading SS if you go that route.

    You need a structured program of some sort. These programs will tell you when you need to up your weights, etc...basically you start small and get your form down. Once your form is good, most programs will have you try to up your weight each session. Routines for beginners are generally structured around the big compound lifts...accessory work like dumbbell curls and the like are really just a waste of time at this point. A good beginner routine is going to have you squatting frequently, bench pressing, OH pressing, dead-lifting, and BB rowing. Most of these exercises you can also do with dumbbells when you're still at lighter weights, but dumbbells will become a problem the further you progress in your strength gains.
  • albertabeefy
    albertabeefy Posts: 1,169 Member
    You should look into a true beginner's strength program like New Rules of Lifting for Women or Starting Strength or Strong Lifts. To maximize your benefits, you really need a structured program. NRoLfW and SS are great reads and very structured programs...SL is a good program, but I'd still recommend reading SS if you go that route.

    You need a structured program of some sort. These programs will tell you when you need to up your weights, etc...basically you start small and get your form down. Once your form is good, most programs will have you try to up your weight each session. Routines for beginners are generally structured around the big compound lifts...accessory work like dumbbell curls and the like are really just a waste of time at this point. A good beginner routine is going to have you squatting frequently, bench pressing, OH pressing, dead-lifting, and BB rowing. Most of these exercises you can also do with dumbbells when you're still at lighter weights, but dumbbells will become a problem the further you progress in your strength gains.
    ^^ This.

    The best thing you can do is read up on these programs. The books are available through most libraries, there's MFP groups devoted to them, etc.

    The heavy-lifting compound exercises are amazing.

    Here's the group links:
    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    And this is a great group for support as well.
    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
  • junip1977
    junip1977 Posts: 111 Member
    You should look into a true beginner's strength program like New Rules of Lifting for Women or Starting Strength or Strong Lifts. To maximize your benefits, you really need a structured program. NRoLfW and SS are great reads and very structured programs...SL is a good program, but I'd still recommend reading SS if you go that route.

    You need a structured program of some sort. These programs will tell you when you need to up your weights, etc...basically you start small and get your form down. Once your form is good, most programs will have you try to up your weight each session. Routines for beginners are generally structured around the big compound lifts...accessory work like dumbbell curls and the like are really just a waste of time at this point. A good beginner routine is going to have you squatting frequently, bench pressing, OH pressing, dead-lifting, and BB rowing. Most of these exercises you can also do with dumbbells when you're still at lighter weights, but dumbbells will become a problem the further you progress in your strength gains.

    Ah all good advice, thank you I will look into those programs. :)
  • junip1977
    junip1977 Posts: 111 Member
    You should look into a true beginner's strength program like New Rules of Lifting for Women or Starting Strength or Strong Lifts. To maximize your benefits, you really need a structured program. NRoLfW and SS are great reads and very structured programs...SL is a good program, but I'd still recommend reading SS if you go that route.

    You need a structured program of some sort. These programs will tell you when you need to up your weights, etc...basically you start small and get your form down. Once your form is good, most programs will have you try to up your weight each session. Routines for beginners are generally structured around the big compound lifts...accessory work like dumbbell curls and the like are really just a waste of time at this point. A good beginner routine is going to have you squatting frequently, bench pressing, OH pressing, dead-lifting, and BB rowing. Most of these exercises you can also do with dumbbells when you're still at lighter weights, but dumbbells will become a problem the further you progress in your strength gains.

    Thank you for the links!
    ^^ This.

    The best thing you can do is read up on these programs. The books are available through most libraries, there's MFP groups devoted to them, etc.

    The heavy-lifting compound exercises are amazing.

    Here's the group links:
    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    And this is a great group for support as well.
    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
  • Bernadette60614
    Bernadette60614 Posts: 707 Member
    Also, check out Bodybuilding.com There are a number of programs there created by individual trainers which will not only give you the program, but also video demos. Some of these trainers are a little intense, but just check out the various profiles and see which one "speaks" to you.

    Weight training is FANTASTIC! I'm an older mother of a young child (he's 11) and it is so cool to spend a Saturday with him climbing trees, playing football, building forts because I have lots of stamina and muscle from weight training.
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