Newbie Needing Lifting Advice

THIS--^ (wht ndj said)

Also Simplyshredded.com has a great resource for lifting and nutrition for women.

The guy at the gym is not correct, move away from the machines and start using the dumbbells shoot for 3-5 sets with a rep range of 8-12. Use the machines at the end of your work out when you don't have to focus on balancing free weights but can concentrate on the push/pull movement. best wishes

I am curious about starting, too. I appreciate all the advice here. I have no access to a gym. Is lifting something I can do at home? I have been currently lifting small weights and kettle bells to get started. Where should I go from there?

That's actually why I have been sticking to the machines. I am shaky and my form sucks when I use free weights. I thought I would be able to control my muscles more and maintain proper form once I got a bit stronger. Should I just jump right in?

Thanks for your response!

Much of the gains are from the motor neurons figuring out how to properly coordinate all the muscle fibers to accomplish the lift. The only way to do that is to just go through the motions. Jump on in and enjoy.

That makes sense. It does make me a bit nervous because I will probably look like a fool at first. Maybe I'll just workout beside the guy who practices his breakdancing in front of the mirror and no one will notice me because they'll be too busy laughing at him. :laugh:

You won't look like a fool.. People will be staring but that's only because there's a pretty girl in the free weight area.. Everybody has to start somewhere..

Hey it's okay not to know! That's what the forums are here for

That guy, not to sound mean, was an idiot. You don't have to (and shouldn't) do that many reps to get the results you're looking for. A good program to start would be Stronglifts 5x5. If you'd like to friend me I can message you the program or you can join the group for women on here.

The gist of it is to lift as heavy as you can (free weights) while still using proper form only FIVE times, for 5 sets. It's definitely weird to change from the 2353452334 reps to only 5 but TRUST me it works.

Machines will hold you back. They don't teach your muscles to stabilize themselves and often they isolate certain muscles that should be working together.

So.. Get your butt to the free weights area and throw some heavy stuff around!!!

Bonita, I would love if you could message me the program!? And I would love to join the group. Is there a link? Thanks!

That's actually why I have been sticking to the machines. I am shaky and my form sucks when I use free weights. I thought I would be able to control my muscles more and maintain proper form once I got a bit stronger. Should I just jump right in?

Thanks for your response!

Use lighter free weights. You can start with dumbbells and work your way up to the bar if you aren't strong enough to handle the bar at first.

Ignore the guy who keeps talking about 25+ reps. That is not strength training, it's cardio. What you want is strength training

Can I tag team another question on your thread? I work out alone, but don't I need a spotter if I'm doing free weights? I'm trying to reform my cardio junkie ways but I thought if you were working with the bar that you needed a spotter.

You only need a spotter if you are doing exercises like a back squat, front squat, barbell bench press. In most cases, one of the trainers will be able to do this as their contractual duties will include occasional spotting. If one isn't available, find someone nearby who is resting and kindly ask them "Excuse me, sorry to interrupt you, but can you spot for a few reps?" 99.9% of cases they will oblige and will also feel proud of the fact that you have placed your trust in them to ensure your safety.

The key is to try to find a guy/girl who looks like they know what they are doing. Tips for this are: people who look like they have a decent physique; if they train with headphones/a hat or cap (generally so they aren't disrupted but spotting is fine); those who have lifting equipment, eg a belt or straps.

I understand that this might be tough if you are new to lifting, going up to a stranger can be intimidating, but over time it will become second nature.

bump! I'm interested in the responses.. I had a trainer for a year and mostly lifted with him, but I still feel awkward lifting alone.. espeically since all of the heavier weights are by all of the meat heads. I wouldn't even know where to begin without someone telling me what to do! -_-

One thing I've found since starting to lift......The majority of meatheads are just other people who want to get stronger. Theres absolutely nothing wrong with a bit of grunting and throwing the weight down (for Olympic lifts you're often encouraged to 'drop from the top').

I dont use a spotter, apart from occasionally for bench. I just set up the rack so that I can dump the bar if necessary. Sometimes 'needing' a spotter is more about confidence than anything else. Learning to dump a bar is all part of the learning curve...once you've done it it doesnt seem as scary.

I am not new to working out, but I am new to taking strength training seriously. I have been lifting weights for almost three months now and I am happy with my progress, but I am unsure if I am making the most of my time at the gym.

I typically use the machines instead of free weights at the moment. Last night, a guy at the gym told me that I should do 20-25 reps 4-5 times to burn fat. He said that doing 10-15 reps will only help me tone and won't help me get rid of the fat. I have been doing 10-15 reps 4-5 times, depending on the machine. I gave it a shot and in order to do 20-25 reps without stopping, I had to lower the weight that I was lifting. So I was doing 10lbs less than usual, 20 reps, 4-5 times.

Was he right? Sorry if this sounds stupid. I really have no clue what I'm doing and I am trying to learn. I know how these boards work, though so I am prepared for sarcasm. Take it easy on me.

Get over into the free weight section...we don't bite.

Find a program you are comfortable with, personally I suggest 5/5/5.

Work on form, not weight out of the gate. Absolutely no shame in working with just a bar. Youtube has some excellent videos that can assist you with form.

If you have questions, ask somebody that isn't in the middle of their set. Good time to ask is when they are reracking weights, or just standing chatting. Chances are if they have ear buds, they don't want to be disturbed.

Fuel your body properly and get plenty of rest. Your body will replenish and build muscle with the proper sleep.

Good luck.

I am not new to working out, but I am new to taking strength training seriously. I have been lifting weights for almost three months now and I am happy with my progress, but I am unsure if I am making the most of my time at the gym.

I typically use the machines instead of free weights at the moment. Last night, a guy at the gym told me that I should do 20-25 reps 4-5 times to burn fat. He said that doing 10-15 reps will only help me tone and won't help me get rid of the fat. I have been doing 10-15 reps 4-5 times, depending on the machine. I gave it a shot and in order to do 20-25 reps without stopping, I had to lower the weight that I was lifting. So I was doing 10lbs less than usual, 20 reps, 4-5 times.

Was he right? Sorry if this sounds stupid. I really have no clue what I'm doing and I am trying to learn. I know how these boards work, though so I am prepared for sarcasm. Take it easy on me.

He is clueless.

Burning fat and 'toning' is the same thing - the latter being a pretty name given to the process by 80s aerobics instructors.

The standard, and most widely accepted rep ranges are;
1 - 5: Strength
6 - 12: Hypertrophy (pretty pointless in a calorie deficit)
12+ : Endurance

Strength training while losing weight helps to preserve muscle mass and thus you end up with a lower bodyfat percentage and more visible definition than versus losing weight without strength training.

Increasing your strength is useful for every day life - improved posture, more independence and less risk of injury in every day life.

As for machines versus free weights... well free weights are far superior. Machines remove the need for stabilising tissues and other minor muscles to work, so you overdevelop your main muscles in comparison.

You should be doing sets that challenge you at the low end of the rep ranges. 4 - 5 sets is fine, but you should be only able to manage up to 8 or so reps tops.

The only exercise you need a spotter for is the bench press, and even then some gyms carry benches with catch bars. If you load up too much for a squat, you'll know as soon as you attempt to straighten your legs under it.