For me, I researched form for squats and practiced that without any weight at all. I had my daughter (19) and husband look at the videos and pictures of proper form and then had them watch me to make sure I was doing it correctly. Once I was satisfied I could do it without weight I added the bar and made them watch me again. I did the same with the other exercises too. I don't have access to a trainer so this is how I had to work around it.

What knit said. I watched the form videos in the sticky (one of the pinned threads in this group) with my husband, then I started with the bar (or 30 lbs in the case of OHP) and had my husband watch me from the back and the side and compare to the videos. I did the same for him. I started having issues with my squat form and so I posted a video in the form check thread in the Eat, Train, Progress forum, got some great tips from people who know what they are talking about and went from there.

The other option is to hire a personal trainer for 1-3 sessions to show you the ropes. Make sure that you get one that is willing to show you these lifts and won't try to talk you into whatever program/machine/workout that THEY know or like.

I went to the gym, walked into the free weights area and started lifting. No real prior experience or exercise.

Not sure why this is so hard to understand, but what I am afraid of is that I will lose what I have gained using the machines while I am trying to learn these new exercises and become good enough at doing them to actually be making gains or even maintaining what I already have. It seems to me that I would be losing during the time until I can even lift enough or do enough reps to actually do anything for me with these new exercises.

Didn't anyone else ever worry about this? I am trying to keep from ending up all flabby after losing weight.

I think you are thinking too hard. Why would lifting free weights undo anything?

Are you happy with what you are doing now?

Why do you want to change?

I did not get that impression at all, I think some on here swear by certain things and are very confident when something works for them. Also keep in mind tone, emotion and intentions are very hard to read on the forums. All of the ladies in this group are super helpful and respect all members.

I sent you a message giving you all the info I required to convince myself and my wife about his program. The women in this group supported what I have found with amazing results, not to mention most of them are lifting heavier then I am right now... We will not go into that as my manhood may be effected..

Read the info I provided and never be afraid to ask questions. Even if you prefer to do so privately, I am sure the majority on here would be happy to answer questions. We can support you 100%, regardless of what you decide, we will steer you or guide you to the path that we feel is correct. We are not perfect, and we are incapable of convincing you to do something you are not comfortable doing. But we will always attempt to be as helpful and informative as possible, baseing our advise from ideas that have worked for us.

I started with a 20lb bar and worked my way up to the olympic (45lb) bar. If you start low you can add weight each session. I did.

Ditto for me.

Ok. Now you mentioned not wanting to lose the gains you have made already.

I will bet each person here does strong lifts in a way that suits them. SOme do 2 days a week, some do cardio on rest days, some after the weights, some before as a warm up. Some do none. Some do core days, some add a bit in some do none etc etc.

It is a program designed for learners to start lifting a lot and make failry quick progress. (at first at least).

I am no expert but I would say if you are worried about form start light and work on it. Video it, focus on your body as you work, get a trainer or a buddy to help you.

You will have made some strength gains with what you were doing previously. By starting light you won't lose them, as you quickly pick up weight on the program. I started 31/08/2013 using the bar only for everything except OHP. I used a preloaded 12.5kg bar for that. I am now squatting 40kg just over a month later. I have deadlifted more than my bodyweight and managed to get over 20kg on my OHP. My progress has been pretty steady.

I was reasonably strong to start, I worked out a lot years ago and have done bits in between. I could have started by squatting 30kg quite comfortably but I might well have found I struggled with form or could not keep increasing the weight the way I have.

This is a strength program, it is not a fitness program. It is a good set of exercises that work your whole body. It is effective at what it does but everyone does it a little different because it is just one part of your road to health and fitness.

Incidentally I have worked out on machines and had good results there in the past, although I find using machines makes it too easy for me to do as much as I need to rather than giving my all. I never used to switch up my routine though.

I have always been able to move insane amounts on those machines and to be honest I don't think they work really very well.

I don't think it does much for the calves specifically but the other areas _will_ get a good working with just stronglifts. Try it and see where you get sore in areas that you would never have expected.

You can keep up with other stuff like core work I tend to try and do a bit after my work out others might do theirs on non lifting days. Up to you really, you will surprised how many muscles are recruited for these lifts.

I would leave it, give 5*5 a chance alone, see how yuo get on with it. If you feel like you need a bit more 6 weeks in then reassess there.

I did the entire Workout A last night. I think it went pretty well. I am somewhat sore today, but not bad.

For the squats I managed to do the 45 pound bar. I thought it would be too hard, since I had been doing some squats with just my body weight, and they seemed hard. May not have had perfect form, but I did it!

For the bench press, I used a 25 pound bar, which was enough. I have never done the bench press before, so will need some time to get the proper form, which I sure don't have right now!

For the barbell row I also used the 25 pound bar with 10 pounds on each end - so 45 pounds. I had trouble getting the bar all the way up to my chest, so I know I had plenty of weight. I got through all the reps, but need to work on form

It was nice to not have to do all those different machines. I felt good about doing it, and plan to do Workout B tomorrow.

Nice job.

I did the entire Workout A last night. I think it went pretty well. I am somewhat sore today, but not bad.

For the squats I managed to do the 45 pound bar. I thought it would be too hard, since I had been doing some squats with just my body weight, and they seemed hard. May not have had perfect form, but I did it!

For the bench press, I used a 25 pound bar, which was enough. I have never done the bench press before, so will need some time to get the proper form, which I sure don't have right now!

For the barbell row I also used the 25 pound bar with 10 pounds on each end - so 45 pounds. I had trouble getting the bar all the way up to my chest, so I know I had plenty of weight. I got through all the reps, but need to work on form

It was nice to not have to do all those different machines. I felt good about doing it, and plan to do Workout B tomorrow.

Good for you! Stick with it - you will see and feel the results. My 2¢:

As far as losing gains strength-wise, you won't. Even if, for example, you used to do 60 lbs on the OHP machine, you will be working harder and getting stronger doing a 45 lb. OHP with a barbell. Don't compare the numbers from the machines to the BB weights, b/c they really don't compare.

As far as losing gains fitness-wise, if that's a concern keep doing cardio! Find the balance that works for you. Right now i lift 2ce a week, do kettlebells (which is a combo strength/cardio workout) 1ce a week, and do cardio at least 4 times a week (bootcamp/HIIT workouts and running). Other people do ZERO cardio and lift 3 times/week, and are meeting their goals. There is no one way to incorporate SL, and you just have to find what helps you work towards your goals.

As far as keeping up with the machines - in theory, you could do this as accessory work, or as something on a recovery day, however:
1) FYI, you can't spot reduce, and if your concern is that you thighs carry extra weight, or upper arms, no amount of machine work focusing on those areas is going to reduce the fat there. So, if that is your concern, you would do better to just work towards lowering you body fat and be patient - it will come off those areas
2) You must allow your body some recovery between lifting sessions, or you will sabotage your improvements and cause injury. As you squat heavy you will be working the heck out of your inner thighs - for me, I had a few weeks of having to baby my groin/inner thighs as they adapted to bearing that weight. Doing specific machine work there may be a bad idea.
3) so, keep your machine work to stuff you *really* aren't working hard in your lifting - and that may take you a few sessions to figure out. Be willing to adapt over time, and don't get too stuck on the notion that there's only one way to make progress.

I totally get the fear that you have a system that's working now and don't want to lose it. Give SL 4-6 consistent weeks - it will work, and if you don't like it, it's not like you spent those weeks sitting on the couch! You won't backslide by changing things up, so long as you keep working!