Strength Training For Women (Bueller? Bueller? Anyone?)

I started with Starting Strength (book by Mark Rippetoe).

A few other suggestions: A lot of women like New Rules of Lifting for Women. If you can get past the 'DUDE!' languauge Strong lifts is a good program (free website).

edit: And yes start now. When you first start losing is a great time to start. Lifting (and getting enough protein) will help you keep lean mass while you lose fat.

Yes, you should start now even though you have weight to lose. Lifting while losing helps maintain muscle which will produce a better result.

Programs to consider:
Stronglifts 5x5
Starting Strength
New Rules of Weight Lifting for Women

Also, strength training isn't particularly different for men and women. We just start with lower weights usually and move up slower, and don't grow muscle as easy (however neither men nor women grow substantial muscle while dieting).

Yes, start with strength training before you lose the weight. It will help you maintain muscle as you lose.

Find a good lifting program. Strong Lifts and Starting Strength are good ones. Don't be afraid of lifting "heavy."

Learn the proper forms. A good program is going to focus on compound lifts, and it's very important to learn the right way to do it to maximize your results and to avoid injury. There are some good videos on YouTube (and probably some not so good ones). You can google squat form, deadlift form, bench press form, etc. Or a few sessions with a personal trainer might help if you've never lifted and you feel you need more help with form. Learn the forms unweighted (practice with a broom stick) before moving to the bar.

Make sure you get adequate protein. Go for about 1g protein per pound of LBM (total weight * (1-bf%)=LBM).

And most of all, have fun with it!!

Do both. Strength training and cardio are both very important.

I don't have a gym membership so I do bodyweight exercises, resistance bands and dumbbells at home.

If you google strong lifts 5x5 and read their stuff (its pretty short and sweet), but its a great weight lifting program. And easy. Like, you only do 3 lifting exercises every other day. And you get RESULTS ... good results.

The site has videos to show you the proper way to do each lift etc so it makes it easier if you are a visual learner.

The more muscle you have, the more fat you burn -- and its true. I've dropped 3lbs in 1wk with doing this program -- I started 2wks ago. Now, I've done other lifting routines (ie P90x, etc) but this one is simple, your in and out, and its effective.

Best of luck

Yes, you should start now even though you have weight to lose. Lifting while losing helps maintain muscle which will produce a better result.

Programs to consider:
Stronglifts 5x5
Starting Strength
New Rules of Weight Lifting for Women

Also, strength training isn't particularly different for men and women. We just start with lower weights usually and move up slower, and don't grow muscle as easy (however neither men nor women grow substantial muscle while dieting).

+1. i'll also throw in 5/3/1 by Jim Wendler. great program, but not for the absolute novice.

I used the Nike Training Club app for a long time and then transitioned to New Rules of Lifting: Supercharged. I did it this way mainly due to the fact I didn't have access to a gym and NTC allowed me to use the limited equipment I have at home.

I do feel the "Get Strong" workouts in the NTC app gave me a good base to build off, and I find that many of the moves are showing up again in NROL. Only now I get to use bigger weights!

Strength training is just as important as cardio and like others have said will help you lower your body fat%.

Before I can answer I have to ask what equipment if any you have access to. Do you do your workouts at a gym that has strength-training equipment or do you do all your workouts at home or just going for a run and have no access to equipment. It makes a big difference in what exercises to suggest.

If you have gym access you can do things like people were suggesting 5x5 strong-lifts etc but if you don't and you don't really want to jump right into a gym straight away you might get some resistance bands and do a different program (you aren't going to be squatting and deadlifting with resistance bands).

So what are your resources?

HEY! I just did the bueller reference

As for weights, I like the way body for life formats it. They make it simple and easy to follow.

Basically:
Weights MWF
Cardio TThSa

Weights alternate Upper/Lower/Upper, etc.

It works on a pyramid scheme, x12,x10,x8,x6,x12- then x12 of a different exercise.

I just started Strong Lifts 5x5 about a month or so ago. I've noticed a huge difference in my over all strength and fitness in that short of time. I was going to wait until I got closer to my goal weight, but I'm glad I started now. Starting to see some tone in my legs and arms and at least an inch off my waist, which makes me very happy.

Yes, you should start now even though you have weight to lose. Lifting while losing helps maintain muscle which will produce a better result.

Programs to consider:
Stronglifts 5x5
Starting Strength
New Rules of Weight Lifting for Women

Also, strength training isn't particularly different for men and women. We just start with lower weights usually and move up slower, and don't grow muscle as easy (however neither men nor women grow substantial muscle while dieting).

I love New Rules. I recommend this highly. I wish I'd been able to continue.