To the people who lift - any tips for a beginner?

This seems really popular.

http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398

I am pretty new to lifting as well. I have been using a proglam from another book called "womens health big book of excercises" for this month but thinking that I want to step it up with former book. Though it is intimidating to go into a weights area of gym at first..
I have never set my foot in that area before, it was always cardio that I did.

New Rules of Lifting is pretty popular. There's also Strong Lifts, Starting Strength, and Strong Curves. (If you can borrow them, it might be nice to look through each before purchasing any, and find the one that suits you best).

I also agree that working with a trainer might be helpful. Just make sure you get one who knows you want to lift mostly free weights, and not someone who is going to steer you to the machines (or back to the cardio). If a trainer isn't an option, YouTube can be a pretty good resource to see correct form; you do have to be kind of discerning, because there's junk there just like anywhere else. You can also google specific lifts to get diagrams (and probably get programs online without paying anything, too).

Start with lighter weights. It's always possible to add more weight if it's not heavy enough, but it's really bad to injure yourself by trying to lift something too heavy. For things like squats and deadlifts, get the form down first with no weight, it's really important. Then, start with the bar alone (45 pounds) or even lighter if you want. Add weight until you feel some resistance. It may take a few sessions to find the weight you should be lifting right now, and that's okay.

Have fun with it! And if you like any type of cardio (running, swimming, Zumba, whatever), don't cut it out completely. Cardio and lifting aren't two opposing poles, they can complement each other. You can lift every other day with cardio in between if you want to, making sure to have one full rest day a week. Or, if you hate cardio in every form, then don't force yourself to do it :laugh:

Start with lighter weights. It's always possible to add more weight if it's not heavy enough, but it's really bad to injure yourself by trying to lift something too heavy. For things like squats and deadlifts, get the form down first with no weight, it's really important. Then, start with the bar alone (45 pounds) or even lighter if you want. Add weight until you feel some resistance. It may take a few sessions to find the weight you should be lifting right now, and that's okay.

Yes, this is very important. In fact, I'd suggest starting any strength training routine with just your body weight. There are some online that are available. The two that pop into my head first are from NerdFitness:

Beginner: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
Advanced: http://www.nerdfitness.com/blog/2009/12/17/advanced-body-weight-workout-warning-this-will-kick-your-*kitten*/

I started New Rules of Lifting For Women (NROLFW) as a *complete* novice, lard-*kitten* just over a year ago and I cannot recommend it highly enough.

Biggest tips:
- Form, form, form, form, form. Get it right when you start so you never develop bad habits (and hurt yourself). Watch loads of youtube videos and perhaps even spring for an hour with a PT, focusing on showing you the *proper* way to lift super heavy things.
- Start light with high reps but increase your weight a *little* faster than you think. The first three times you go the next day you'll feel like your limbs are going to fall off - within three weeks you'll probably have doubled your original weight. Basically, push yourself but NEVER rep past the point where your muscles turn to jelly.
- Get in the kitchen. If you're on MFP, chances are you're mindful of your food anyway, but you need to be making sure that if you're lifting you're having lots of protein, drinking lots of water and nutritionally supporting your muscle mass.
- Warm up & stretch. Seriously... this sounds so basic, but you *do not* want to experience what happens when you don't. Ow.
- Don't be afraid to TRY. There are lots of exercises in NROLFW that when I first started I *literally* laughed out loud reading. At 130+kgs, the idea of me doing a lot of them seemed GENUINELY ludicrous... but you'll be surprised how capable you are (again, form, form, form).
- Lastly... if you try it a few times and decide you're going to stick with it, I highly recommend investing in lifting gloves (they've saved me from oh-so-many palm calouses).

Good luck! Hope you get as much awesome "I'm so kickass" fun out of it as I do! :happy:

get a PT

Everyone seems to hate on them for some reason, but there's no way you'll learn proper form without one if you're completely green.
Make sure it's a PT that actually wants to help you learn the exercises instead of putting you on a dumb routine they made though.

Preach!

Beginner lifters (anyone training consistantly for less than 3 months) should avoid isolation exercises (ie working one muscle) and stick to compound exercises which focus on larger muscle groups. with compound exercises you gain propotionate strength throughout the muscle groups. If you feel any perticular muscle is lacking (ie biceps) later on you can focus on isolation exercises. A fantastic program which I started on involves really simple exercises and can seem too minimal to most but is perfect for beginners and is as follows;

Workout days Monday/Wednesday/Friday

Workout A

Flat Bench press 3 sets 10 reps

Rows (seated/machine/cable any are good) 3 sets 10 reps

Squat 3 sets 10 reps


Workout B

Lat Pull down 3 Sets 10 reps

Shoulder Press 3 Sets 10 reps

Deadlift 3 Sets 10 reps

week one

Monday - workout A

Wednesday - workout B

Friday - workout A

week two

Monday - workout B

Wednesday - workout A

Friday - workout B


Seems simple and it is. The key is to start light and learn perfect form. Once you have got the technique down then start lifting heavier. Make sure the weight is enough so you can just complete the tenth rep on your last set. Rest for 90 seconds between sets.

Do this religiously for 3 months and I guarantee you will see and feel results!

Several years ago, I lost over 100 pounds by weight lifting (I'm so NOT a runner!). The NROLFW is the same author I went with. They (the Cosgroves) do an awesome job of breaking everything down.

Currently, I eat about 75-80% Paleo (an easy way of saying I cut a lot of carbs out haha), and train several times a week. I can deadlift 225 pounds, KB swing 70, and working on my push up count.

The biggest thing that women think is that they will get bulky. The ONLY thing that's grown is my booty, and considering I had NONE to start with, I love it!

There are 3 "parts" to successful weightlifting: Exercise, Diet and Recovery

Most people go into it thinking Exercise is the 800lb gorilla. But after decades of doing this, trust me, diet is the key. And getting proper rest is as equal to exercise.