Beginning Weights at the Gym

abagwill
abagwill Posts: 222
in Fitness and Exercise
I am just starting back to the gym after a long hiatus (8 years) after having kids, life etc. and I used to be pretty athletic. I am a female, 5'6" and want a good regimen for building strength. I love cardio and can do that for an hour straight but when it comes to the strength machines, I get nervous and feel like I look ridiculous! Does anyone have any advice on the amount of reps, etc? I DO NOT want to bulk up but want something that will be substancial and help me notice results. I really want to work my triceps (get rid of the jiggle), biceps, abs, thighs and hips. Thanks in advance! Also, if you are familiar, my gym has the Roc-It machines, which I absolutely love!

Replies

  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    You cannot spot reduce. The jiggle will stop once you are lean enough.

    Work your full body to keep as much muscle mass as possible in your deficit. Compound barbell movements are effective and time efficient.
  • terrance250
    terrance250 Posts: 40 Member
    As mentioned above you can't spot reduce, our bodies control where they get rid of the fat first/last.

    For strength focus on low reps/heavy weight. I would recommend a program like Mark Rippetoe's Starting Strength. To make any gains as far as muscle is concerned you need to be progressively lifting more weight over time. A program such as Ripptoe's will have you doing just that.

    Don't worry you're not going "bulk" up lifting on a caloric deficit. Specifically growing bigger muscles is achieved by eating a caloric surplus while lifting progressively heavier in a higher rep range.
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    After a few months of lifting my arms have less giggle.
  • AnabolicKyle
    AnabolicKyle Posts: 489 Member
    You cannot spot reduce. The jiggle will stop once you are lean enough.

    Work your full body to keep as much muscle mass as possible in your deficit. Compound barbell movements are effective and time efficient.

    this^^ exactly

    also add full body body weight stuff

    handstands, pull ups , push ups, squats etc

    compound barbell movements
    deads, ohp, squats, bench, Olympic lifts etc

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