Wait...Weight? Me?
GrnEyes839
Posts: 74 Member
Everything I read says weight training will give better results than just cardio alone. That's GREAT...but...I haven't the foggiest on where to start. There are free weights and machines available to me, but how the heck do you start when you're 40 and no workout partner?
0
Replies
-
I'm going to sit next to you on this one. I have some clue but not enough to per se start a good strength training program.0
-
no-advice - but sitting waiting for some responses if you don't mind - similar situation
0 -
I started with googling strength training routines for beginners. I found a few on bodybuilding.com, and I had some of my very knowledgeable MFP friends review a routine and give me some great suggestions. I also looked up routines on YouTube, which is a great source for form. As I got more into weight lifting, I researched New Rules of Lifting for Women and StrongLifts 5X5.
I cannot speak enough to what heavy weight lifting has done for my body composition and for my confidence. To know that I have the strength to move something, seeing curves in all the right places, and seeing the look on people's faces when they know how much I weigh is the most empowering feeling I've ever had. You cannot get started soon enough, and you do NOT need a partner. Put your big girl panties on and hit the weight section. You will never regret it.0 -
In general, what you are looking for is "a progressive resistance training program that focus on compound lifts." This means that you are doing exercises that work multiple muscle groups (as opposed to isolation exercises like bicep curls). You are using weights (or other resistance like bands or body weight) and you are steadily increasing the amount of resistance as you get stronger.
The programs like this that get mentioned a lot on here are New Rules of Lifting for Women (NRoL4W) and Stronglifts 5X5.
A lot of women get put off by the tone of Medhi, who does the Stronglifts program, but it's sound lifting and it's free.
NRoL4W (or New Rules Super Charged) are also sound programs, though I think some of the nutritional advice is off-base. These are books that have programs in them. If you belong to a gym, see if you can pay a personal trainer for an hour at the beginning of each new phase to show you how to do the lifts correctly. YouTube is also an awesome resource.0 -
I really like doing Chalean Extreme. I take my portable dvd player to the gym with me and follow along with her, and have access to any kinds of weights I need. I like that she tells me exactly what to do, and there is a schedule to follow. There is no guess work in it. I go to the gym, and know exactly what I am going to do.0
-
From everything I've read it says it's best to have a partner to keep an eye on form and for motivation.0
-
I was 35 (never athletic) when I started lifting and I did it with Chalene Extreme at home. No gym. No personal trainer. I just had to invest in multiple dumbbells. I learned a lot about form and I watched my body shrink. I just had to stay consistent. 0
-
get and read the book "New Rules of Lifting for Women"0
-
Strong Lifts 5x5!!!!0
-
I started with googling strength training routines for beginners. I found a few on bodybuilding.com, and I had some of my very knowledgeable MFP friends review a routine and give me some great suggestions. I also looked up routines on YouTube, which is a great source for form. As I got more into weight lifting, I researched New Rules of Lifting for Women and StrongLifts 5X5.
I cannot speak enough to what heavy weight lifting has done for my body composition and for my confidence. To know that I have the strength to move something, seeing curves in all the right places, and seeing the look on people's faces when they know how much I weigh is the most empowering feeling I've ever had. You cannot get started soon enough, and you do NOT need a partner. Put your big girl panties on and hit the weight section. You will never regret it.
This is great advice. It's about educating yourself and from there comes the confidence.0 -
Start by googling and youtubing the basic lifts: Bench/Cable Press-Cable Row/Pull Up-Squat-Deadlift
Most other "Advanced" movements start with understanding the basics of these movements. (with the exception of auxillary lifts, ie bicep curls, tricep ext, calf raises, etc)
Use the mirrors in the gym to see that you are in proper alignment.
If you are using a gym you can usually ask someone who works there about your form.
Otherwise look into hiring a trainer to teach and show you the movements.0 -
I usually have people start off with 2 to 3 sets of 10 to 15 reps with little weight so that their body can learn the movement without overloading it0
-
Check out this website its amazing for ladies and gives you what days to work on what. And a lot of information.
http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm0 -
Everything I read says weight training will give better results than just cardio alone. That's GREAT...but...I haven't the foggiest on where to start. There are free weights and machines available to me, but how the heck do you start when you're 40 and no workout partner?
Hello,
I am 53 years old and started several years ago. I started with free weights and went online to view how to do certain exercises with free weights properly and it's never too late to start...I am in better shape than in my 20's and feel much stronger and look healthier.
I still have weight to lose but I feel I am standing up taller and even though I don't have lots of definition I am getting toned.
I also go to the gym and would ask someone's help if I felt I was doing it wrong...I also use weight machines and started at putting lower weight on for beginners and then gradually build my weight up...not too much is needed...depends on how much you want to get into weight lifting...I've notice less weight loss but definitely inches has been lost due to weight lifting.
Take care and I wish you all the best!
Rose0 -
When I started, I was too intimidated to use free weights so I just kind of pieced together which machines would work out a variety of muscles. I chose either arms or legs, and then chose 3-5 machines that worked different muscles. Looking up routines online is a great idea, but if you're REALLY a beginner, you may not know which machines or exercises a routine is referring to ... so I find that just poking around at the gym is really helpful. If nothing else, just pop a squat on one and read the panel to figure it out. On a machine, you can always adjust the seat, and then sometimes there is another element to adjust, such as the seat back or the weight mechanism itself. (Make sure there is no weight on the machine before adjusting a weight mechanism!)
Once your'e ready to go, try different weights to see which one is challenging but light enough that you can lift it 10-12 times in a row. This will likely take some trial and error. Make sure to record how much weight you're using so you'll know next time. Most people recommend doing 3 "sets" of 10-12 of the these repetitions. You may want to do all the sets in one sitting, or you can make a circuit of it where you move from machine to machine and then repeat the cycle.
For free weights, as others have said, the mirror is your friend. It will help you make sure you are doing the correct motion.
Above all, don't be afraid to just experiment and change things that aren't working for you.0 -
Check out Stronglifts, AllPros and Starting Strength. these will give you ideas on technique, form, progression rate, reps, sets, etc.
If you are able, think about getting in a few session with a trainer just to go over form. Otherwise, just watch the videos (youtube and Medhi from Stronglifts have several) and do your best!
You can also join the Eat, Train, and Progress group to put in your videos for form critique. you can also join up the lifting groups on MFP for more advice
There is a Stronglifts for Women, Starting Strength, and a few more that I don't remember the exact names of.0 -
get and read the book "New Rules of Lifting for Women"
/End Thread
Great starting point.0 -
The Body for Life book has a GREAT beginning weight program. Alternates arms/legs, with instructions for each exercise. I carried the book around the gym with me while I was doing it. I felt so good....come to think of it...I think I'm going to dust that book off again! Thanks!!! 0
-
get and read the book "New Rules of Lifting for Women"
/End Thread
Great starting point.
It sure is!0 -
At 51 I'm a fan of isolation lifting. I work one- two body parts at a time 4 x week. Its what works for the time I have to spend lifting and I am seeing results. Today was back and biceps, tomorrow legs (squats are essential no matter how you go about this)this gets its own day and no cardio to follow up, chest and triceps go together and shoulders is a short and sweet workout. I do 20-25 mins tops of intervals including incline (to maximize the burn in the least amount of time) on the treadmill, after workouts and on off days with one total rest day. If you can find a workout partner that might make it more fun and help you stick to it. I have a well equiped home gym and a husband who likes to keep tabs on my progress lol and cheer me on.
The internet has lots of sggestions to offer. Youtube will show you how to use proper form ~ but choose as credible a video as you can ~if its me lol keep looking!
This works for me, I am brutal at following programs so I can change the routines I do up every 4 weeks in some way.with this approach.
nrolfw is a great read, love the book but couldn't see myself doing that program. But I do highly recommend looking into it.
Lifting is a great decision and no matter how you approach it good for you and best of luck.0 -
I think if you are intimidated & unsure as to form, and TRULY don't have even a starting point, I'd get a couple sessions with a GOOD personal trainer. Explain exactly what you are looking for - someone to create a routine and show you how to use the weights/machines properly.
You'd probably need 2-3 sessions to get some of the fundamentals... then as you build some muscle & confidence, start researching the NROWL & Stronglifts programs.
Some gyms will even do this service for free - it doesn't hurt to ask.0 -
From everything I've read it says it's best to have a partner to keep an eye on form and for motivation.
This really depends on the kind of person you are. Do you need someone to go with you for motivation? If not then you can get form advise from videos online and books like New Rules (as others have mentioned). I work out alone and most of the women I see in the gym (really working out) are also alone. Weight training really is a solitary sport.0 -
I will make 3 suggestions:
Starting strength (even if you don't do this program it would be a good idea to get the book anyway, full of great info)
Stronglifts 5x5 (similar to starting strength though less volume)
New Rules of Lifting for Women (Book full of info)0 -
I am a huge fan of the book "Starting Strength: Basic Barbell Training." It goes into excruciating detail on form on 5 major lifts (squats, deadlifts, bench press, overhead press and power clean), which, as a beginner, is all you need. I hear what you are saying about having a workout partner, but if you can learn from reading, you can have excellent form from this book.
Most "personal trainers" have absolutely no clue what they're doing. Mark Rippetoe, the author of Starting Strength, does run a program for certifying coaches, and you can find a list at http://startingstrength.com/index.php/site/coaching but there aren't a lot of them, you may not be able to find one in your area. You'll have more luck along the coasts than in the midwest, assuming you're in the U.S. There are some international coaches as well.0 -
The Body for Life book has a GREAT beginning weight program. Alternates arms/legs, with instructions for each exercise. I carried the book around the gym with me while I was doing it. I felt so good....come to think of it...I think I'm going to dust that book off again! Thanks!!!
I was warned that the way they teach some form in this book is less than ideal...just my two cents. 0 -
on my journey, i started with barbie weights.... lol light weights... however this didn't really get me anywhere. Start with free weights, and do low reps, high weight... if you have to throw it around (ie.. use momentum to get the weight up) then it's too heavy.. .if its too easy, move up in weight. it'll be good to push yourself. I've heard Stronglifts for women is good.. but i've never read it... i've just gone for it so to speak. good luck!0
-
From everything I've read it says it's best to have a partner to keep an eye on form and for motivation.
A partner is great for safety reasons but you should learn to motivate yourself and unless they are trained, what do they know about proper form?. Just make sure the rack you are using has safety bars and you should be fine.
ETA: This is a great group for info on weight training. I highly suggest you check them out:
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress0 -
From everything I've read it says it's best to have a partner to keep an eye on form and for motivation.
Are you doing it at home or at a gym?
If you are at a gym, I would suggest inquiring if there is a trainer that you can book an appointment with that can show you proper form for some of the basics first. My gym offers 1 free session and the trainer corrected my form for each exercise. I have also gone back to her for 35$ for an hour every few months to get her to show me new exercises and correct form.
If you are doing it at home I would suggest reaching out to family or friends to see if any of them lift weights to see if any of them could help you with form. Also, mirrors are great. When I watch myself in the mirror I can see if I'm letting something slip and I can correct it immediately.0 -
The Body for Life book has a GREAT beginning weight program. Alternates arms/legs, with instructions for each exercise. I carried the book around the gym with me while I was doing it. I felt so good....come to think of it...I think I'm going to dust that book off again! Thanks!!!
I was warned that the way they teach some form in this book is less than ideal...just my two cents.
I started with Body For Life. In retrospect, it was a very inefficient use of time to do this elaborate split routine as a complete beginner. But on the other hand, it was better than nothing and at least set me down the path of fitness.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions