Lifting Weights

Juka80
Juka80 Posts: 42 Member
in Fitness and Exercise
I am so new to the lifting weights. Can someone share their routine? I would like to tone without the big muscles. LOL
Thanks.

Replies

  • BonaFideUK
    BonaFideUK Posts: 313 Member
    women don't get "big muscles", its a myth. Unless of course they are taking steroids and testosterone.
  • ahmadfahmy
    ahmadfahmy Posts: 214 Member
    I am so new to the lifting weights. Can someone share their routine? I would like to tone without the big muscles. LOL
    Thanks.

    Lift as heavy as you possibly can...your body doesnt produce enough testosterone for you to gain 'big muscles'.
  • Loftearmen
    Loftearmen Posts: 380
    women don't get "big muscles", unless they take steroids and testosterone.

    testosterone is a steroid

    OP, google Starting Strength
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    Oh dear
  • rieann84
    rieann84 Posts: 511 Member
    women don't get "big muscles", unless they take steroids and testosterone.

    QFT

    I am following the "New Rules of Lifting for Women" book, but I've heard good things about Starting Strength, also. The co-writer of the NROLFW book just came out with one called "Drop Two Sizes" her last name is Cosgrove, I think. That one might be a good start for you.
  • jenna311
    jenna311 Posts: 24 Member
    Yes, I read Starting Strength and it was a great book. You can do it!
  • RepsnSets
    RepsnSets Posts: 805 Member
    Learn the basics first before you begin to lift heavy. There are lots of books out there that can assist. I started three years ago reading Body for Life and just did the weights side of things. This set me up for life. Amazing book, not complicated and has pictures on how to do each exercise.
  • rharris86dc
    rharris86dc Posts: 635 Member
    Check out www.bodybuilding.com! I never lifted weights before, and this site is awesome!

    You can get a whole exercise plan based on your goals, and there are videos that show you exactly how to do the moves. It's a game-changer! I did a program two summers ago and was in the best shape of my life!

    I plan to do Jamie Eason's LiveFit 12 Week Program next. She's my hero, and is a bada$$ lady! She's one of the people in the instructional videos. Amazing-ness.
  • tomomatic
    tomomatic Posts: 1,794 Member
    I recommend taking a look at this article:

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Your results may vary.
  • triathlete5301
    triathlete5301 Posts: 182 Member
    bump- sound like there are a few books/sites to look at! :flowerforyou:
  • amyk225
    amyk225 Posts: 154
    nrolfw, great for beginners:):)
  • BeachIron
    BeachIron Posts: 6,490 Member
    I agree with the above posters on Starting Strength and NROLFW. And yes, no bulkiness will ensue.
  • jlapey
    jlapey Posts: 1,850 Member
    Read "New Rules of Lifting For Women" (book)
    Read "Starting Strength" (book)
    Read "Strong Lifts 5x5": http://s3.stronglifts.com/stronglifts-5x5-report.pdf

    Check out these Groups:

    http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

    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

    Pick a program, and get started.

    I do SL5x5 because it's easier to follow and offers a convenient phone app to track my workouts/progress, but I highly recommend you read the others as well for informational purposes. Good luck to you.

    No worries, you won't get 'big muscles' unless you train super intensively for many years, eat at a caloric surplus and take drugs. And even if you could, you could always 'slack off' and maintain before you reach that state. It doesn't happen accidentally. I you have to REALLY want it.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    I've been using New Rules of Lifting for Women. I've heard that the new book, New Rules of Lifting Supercharged is better because it has updated information, and you can mix and match workouts. Whatever you do, you want to make sure you're doing progressive training, not sticking with the same weight throughout the whole program. You don't have to use a program specifically for women, either.

    Starting Strength
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
    http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/
    http://www.simplyshredded.com/the-ultimate-female-training-guide.html
    http://forum.bodybuilding.com/showthread.php?t=4195843&page=1
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Another for Starting Strength...New Rules of Lifting for Women is also a good program. Strong Lifts is a good program, but I'm not really partial to the 5x5 format...but a lot of people love it. There's also a lot of stuff on bodbybuilding.com, but I don't find most of those routines suitable for beginners as most of them greatly emphasize assistance and isolation work...not really all that productive if you're a beginner...you want to focus more on the big, compound lifts.

    To get the most benefit, you want to do a tried and true program...just randomly picking up weights and doing a lot of assistance and isolation work isn't going to do a whole lot for you. A lot of beginners waste a lot of time because they didn't start with an intelligent progressive program...people love assistance work, but it just doesn't do a lot for you when you're a beginner.
  • kdiamond
    kdiamond Posts: 3,329 Member
    weights-1_zps84b22107.png

    Read everything you can on this site (lots of women are lifting). Then check out my profile and check out my lifting plan or as the other posters said, check out New Rules of Lifting for Women. I am 110 pounds of non-bulk. Lift heavy. The end.
  • rachelmorgan77
    rachelmorgan77 Posts: 131 Member
    bump for later
  • Jackson4590
    Jackson4590 Posts: 145 Member
    This is a good link if you don't want machines or have a gym membership

    http://www.fitnessscrolls.com/top-15-bodyweight-and-freeweight-exercises-for-all-muscle-groups/
  • Jackson4590
    Jackson4590 Posts: 145 Member
    weights-1_zps84b22107.png


    Just quoted because yum...
  • nothingwithoutHim
    nothingwithoutHim Posts: 140 Member
    Myth alert.

    http://doabarrelroll.me/media/created/7nkt95.jpg <--- THIS says it all. Check out the nerd fitness article tomomatic recommended. Amazingness.

    Also check out stronglifts 5x5 program: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    For me, it was a game changer. I'm still relatively new to the weight lifting scene, but I was getting bored to death with all of those isolation-type exercises recommended by so many sites like bodybuilding.com. By focusing of the big movements, I feel stronger and more confident, and instead of concentrating on how many calories I burn, I concentrate on how much MORE weight I can lift with that barbell.
  • BonaFideUK
    BonaFideUK Posts: 313 Member
    Myth alert.

    http://doabarrelroll.me/media/created/7nkt95.jpg <--- THIS says it all. Check out the nerd fitness article tomomatic recommended. Amazingness.

    Also check out stronglifts 5x5 program: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    For me, it was a game changer. I'm still relatively new to the weight lifting scene, but I was getting bored to death with all of those isolation-type exercises recommended by so many sites like bodybuilding.com. By focusing of the big movements, I feel stronger and more confident, and instead of concentrating on how many calories I burn, I concentrate on how much MORE weight I can lift with that barbell.

    Big movements? Are you referring to compound movements? Like Squats and Deadlifts?
  • nothingwithoutHim
    nothingwithoutHim Posts: 140 Member
    @BonaFideUK Yep. Deadlifting is my favorite thing ever. Squats come close. :)
  • Juka80
    Juka80 Posts: 42 Member
    Thanks to all for good recommendations and links! Looking forward to the next step of the process.

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