New to lifting

RoyBeck
RoyBeck Posts: 947 Member
in Fitness and Exercise
I started my journey in May and have lost 35lbs so far. All cardio exercise wise but now I want to start strength training.

The problem is I'm so weak!! I worked on my chest today and started with 12 reps at 10kgs on dumbbell flys, moving onto 12 reps of 12.5 which was enough so I then done a further 8 reps at 12.5kg. I was fine so moved onto some machines.

My form was ok but I couldn't get more than 6/7 reps with even just 10kg on each side. Even taking 60 seconds rest time I found it so difficult. I even found my biceps were hurting more afterwards than my actual chest.

Now I know ill get stronger and that my form isn't perfect right now but is this normal and can I expect improvements over the coming weeks and months?

Cheers.

Replies

  • kRcu
    kRcu Posts: 18
    Yes. You will rapidly improve, known as beginners gains, until you eventually hit a plateau. It's hard work from there. Keep at it though, you will start to notice improvement.
  • DrNerdy
    DrNerdy Posts: 168 Member
    Keep with it! You will get stronger/bigger. It's awesome when you are first starting out. Make sure that you are getting the proper nutrition though. Try not to limit your calories too much, you gotta feed your muscles. Have you attempted benching with the smith machine to get proper form down?
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    Nice weight loss man! You're doing awesome!
    When doing weight training there are different numbers of reps that can stimulate either strength gain, muscle mass gain or muscular endurance. You stated you feel "weak", which sounds to me like your goal is to increase strength.

    If goal = strength, lift at 85-100% of 1RM, 1-5 reps for 3-5+ sets with 3mins rest between each set.
    If goal = hypertrophy (bulk), lift at 70-85% of 1RM, 8-12 reps for 2-5 sets with 2mins rest between each set.
    If goal = muscle endurance, lift at 60% of 1RM, 12-20 reps for 2-3 sets with 1min rest between each set.

    Choose which type of training you want to do.
    Do it for 2-3 days per week, ensuring adequate rest after a workout (24-48 hours) to avoid overtraining and injury.
    Make sure complimentary muscles are worked evenly. For example, if doing chest, always complement with back at same weight otherwise hunching will occur due to back not being strong enough to pull back the shoulders.

    Practice good form!
    Practice good form!
    Practice good form!

    Good luck! :)
  • RoyBeck
    RoyBeck Posts: 947 Member
    Thanks very much. It is exciting using the downstairs part of the gym rather than going straight upstairs to the CV equipment.

    Thanks for your advice.

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