Want to start strength training- need advice

missiontofitness · May 2014

I've made really good progress with my weight loss goals, and have lost around 14lbs (halfway to my current goal). I think I'm in a good place to start strength training, but could use some advice!

I'm 5'4, female, and teetering around 133-134 lately.

I'm mostly looking to focus on my arms and my butt/thighs.
I still plan on doing cardio (I walk a lot, but also want to start using the treadmills and stationary bikes at the gym), but want to balance it out with a few trips to the weight room a week.

I have used the squat rack in the past, and can squat around 100lbs. Is this a good weight to start with for squatting, since it's a weight I've been able to do before? Last time I did so was over a year ago...but it definitely offered a lot of resistance and was a doable challenge for me.

Other than that, I have no idea where to go from there. I was contemplating dumbbells, but I'm wondering if other machines may be more useful. My upper body strength is pretty much non existent as well. I can barely handle those giant Poland Spring bottles you put on water bubblers, let alone bench pressing just the bar. Any advice for this?

Also, my protein goals are around 83g per day. Judging from what I've seen here, would it be in my best interest to up it to around 100 or more per day?

Thanks in advance!

rick_po · May 2014

Start with a proven beginner strength routine. Some good ones:

Stronglifts 5x5
Starting Strength
New Rules of Lifting
all pro beginner
Strong Curves

They all do lots of squats, so you've got a good start. If you haven't lifted in a year, I'd suggest starting the programs from the very beginning, which will be empty barbells for squats (45 pounds). You progress fast, so you'll be up to your previous 100 pounds in a about 3 weeks. But it's good to practice your technique again before you get too heavy.

You'll also be doing deadlifts, bench presses, overhead presses, rows, and a few other random lifts, depending on the specific program you use.

Try to follow the programs to the letter, and pay close attention to the progression and de-load rules.

KarenJanine · May 2014

As suggested above, start a programme with just the bar. This will give you body a chance to adjust to doing the moves again. You should progress rapidly to get up to your previous squat level.

If the bar is too heavy for some of the up body lifts, use dumbbells until you can lift the bar, or fixed weight bars if they have those at your gym.

fatcity66 · May 2014

I had ACL surgery on my right knee a little less than a year ago...I'm doing well but not quite back to pre-surgery level. Probably 80% there...I want to try the 5x5 program but I wonder if it's ok for me to do all those squats.

KarenJanine · May 2014

I had ACL surgery on my right knee a little less than a year ago...I'm doing well but not quite back to pre-surgery level. Probably 80% there...I want to try the 5x5 program but I wonder if it's ok for me to do all those squats.

Speak with a physiotherapist.

Many people with bad knees find they improve with squats. If you start squatting be sure to make sure your form is perfect to prevent injury and incresae weight slowly to give your knees time to strengthen.

SezxyStef · May 2014

Start with a proven beginner strength routine. Some good ones:

Stronglifts 5x5
Starting Strength
New Rules of Lifting
all pro beginner
Strong Curves

They all do lots of squats, so you've got a good start. If you haven't lifted in a year, I'd suggest starting the programs from the very beginning, which will be empty barbells for squats (45 pounds). You progress fast, so you'll be up to your previous 100 pounds in a about 3 weeks. But it's good to practice your technique again before you get too heavy.

You'll also be doing deadlifts, bench presses, overhead presses, rows, and a few other random lifts, depending on the specific program you use.

Try to follow the programs to the letter, and pay close attention to the progression and de-load rules.

x2

Capt_Apollo · May 2014

here are some articles that you should read to help steer you in the right direction.

http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

lift weights http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/

http://www.nerdfitness.com/blog/2014/03/03/strength-training-101-how-to-squat-properly/

http://www.nerdfitness.com/blog/2014/01/14/strength-training-101-where-do-i-start/

http://www.nerdfitness.com/blog/2014/02/06/strength-training-101-how-much-weight-should-i-be-lifting/

http://www.nerdfitness.com/blog/2013/03/05/101-equipment/

http://www.nerdfitness.com/blog/2013/09/11/7-strength-training-myths-every-woman-should-know/

atsteele · May 2014

here are some articles that you should read to help steer you in the right direction.

http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

lift weights http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/

http://www.nerdfitness.com/blog/2014/03/03/strength-training-101-how-to-squat-properly/

http://www.nerdfitness.com/blog/2014/01/14/strength-training-101-where-do-i-start/

http://www.nerdfitness.com/blog/2014/02/06/strength-training-101-how-much-weight-should-i-be-lifting/

http://www.nerdfitness.com/blog/2013/03/05/101-equipment/

http://www.nerdfitness.com/blog/2013/09/11/7-strength-training-myths-every-woman-should-know/

Thank you!!

lrmall01 · May 2014

I have used the squat rack in the past, and can squat around 100lbs. Is this a good weight to start with for squatting, since it's a weight I've been able to do before?

No. As others have said, start with an empty bar and focus on form. Watch videos, tape yourself, work with a trainer, etc. and make sure you are doing it right. Add weight each workout and you'll be maxed out in a month or so.

Other than that, I have no idea where to go from there. I was contemplating dumbbells, but I'm wondering if other machines may be more useful. My upper body strength is pretty much non existent as well. I can barely handle those giant Poland Spring bottles you put on water bubblers, let alone bench pressing just the bar. Any advice for this?

As others have said - start with a a proven program. It will be a full body routine so you'll be working on lower and upper body strength.

Also, my protein goals are around 83g per day. Judging from what I've seen here, would it be in my best interest to up it to around 100 or more per day?

Wouldn't hurt for you to target 1g / lb, so about 130g protein per day. That would only be 550 calories of your daily goal so you should have about another 1000 calories or more to eat whatever you like.

Want to start strength training- need advice

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