I'm very weak. Where do I start with strength training?

We all start somewhere. Most people are going to suggest compound exercise, e.g. deadlifts, squats, etc. But if that's not your thing quite yet, you could always begin with bodyweight exercises and bands to ease into. Pull-ups, uprights rows, pushups, etc are compound moves too. I got back into the gym end of March and I didn't rush right back into barbells, instead I picked up dumbbells for most movements to just get my body back to the grind and to work out mechanics. That I am not recommending for you, but I think the principle could be applied. Either way, commit yourself to it and plan your gym time accordingly.

When I started I was very weak and in much back pain. I had trouble walking, moving in general and am still not able to lie down on a flat surface so I felt very restricted when it came to sport but I wanted to do something.

So I joined a gym I felt comfortable in, more like a sports club as they offer different kinds of exercise (gym, swimming pool, table tennis, soccer, bowling...). I started to go swimming 1-2 a week. I did not only swim but I also worked out the pool, stretching and walking, jumping around like a bunny and so on. Now I even run in the pool (when I have it for myself so nobody gets drowned) and I love it! This helped me a lot because my body got stronger and I had fun doing it.

I also do weights and I basically do the machines I fit into ;-) Not all machines are built for my size so a friend showed me what to do with the ones who were suitable for me (an instructor whould be able to show you as well). I am doing 3 x 10 reps and I am getting stronger and stronger every time, my back pain hurts less and I am more active and have higher energy level.

If you aren't ready for heavy lifting try googling convict conditioning or bodyweight workouts on fitnessblender.com.

I started with 30 day shred and did that for 60 days before I started lifting.

eta: http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

I started on my diet 4 weeks ago. I've lost 4 lbs & I feel like that's right on target. My problem is that I am weak, very weak. I have always hated exercise & I'm not athletic at all. I want to build strength & muscle but I don't know where to start. I'm 40 & work a desk job. Any advise will be greatly appreciated.

Easy and free way to start is pushups leaning onto a wall.
Do proper form and when you master that, go with something lower like a countertop.
Then to maybe a lower desk.
Ultimatly down to your knees, then a "real" pushup once you master the above.
Heck, while you are watching tv do a set during each commerical break.
Or at work......only takes a minute!

I belong to a gym that doesn't have a real free weight section, just dumbbells and smith machines. I wanted to do Stronglifts, but don't have access to the proper equipment (yet - saving up for my own power cage). I also wasn't strong enough to really start with Stronglifts. I did a modified version using dumbbells. Eventually I will advance past the dumbbells, but it was good for me to be able to start the compound lifts with smaller weights.

I loved the 5x5 concept on the website & I would love to get there but I know it's not for me right now. I like the idea of resistance bands, etc. to start to build the strength I need. Thanks.

Lots of good suggestions floating around here. I am a big believer in those compound exercises. When you're working with the bands, do those exercise, squats, deads, presses, along with bodyweight and as galatea recommends find your functional strength to establish a baseline.

Thanks for all your replies! I too was interested to know this

I work a desk job too. Then have 4 rowdy kids to take care of when I go home. A few weeks after I started my lifestyle change I would do squats and wall pushups when I went to the bathroom at work. I started just doing what was pushing the limit..like my legs would get really tired and my arms would get really tired. Then as i got used to those I would push for a few more progressing each week. In addition to that I started doing 5 pound dumbells at night. You can go on Pinterest and they show all types of exercises you can do with those to build strength. I also do leg lifts, planks, flutter kicks and those type things at night. After doing that for a few weeks and increasing reps I moved up to 8 pound dumbells. I continue to do the squats and wall pushups in the bathroom on breaks. I also added about 15 mins of the 8 pound weights in the morning as well as the night time routine. For cardio my husband and I walk or do Just Dance videos with the Wii (which the kids like too). I have A LOT to lose but doing this and staying in my calorie goals I have lost 75 pounds since January. I really started noticing a change in my body when I started the strength exercises. It has also help with my skin not being so loose as the fat melts.

i want to second the poster above - try to examine why you feel that using a barbell or strong lifts would be scary. i'm wondering if that might be a little bit of psyching yourself out... it's really not so bad

I started with bodyweight, then machines, then dumbbells, then barbells.

We all start somewhere. Most people are going to suggest compound exercise, e.g. deadlifts, squats, etc. But if that's not your thing quite yet, you could always begin with bodyweight exercises and bands to ease into. Pull-ups, uprights rows, pushups, etc are compound moves too. I got back into the gym end of March and I didn't rush right back into barbells, instead I picked up dumbbells for most movements to just get my body back to the grind and to work out mechanics. That I am not recommending for you, but I think the principle could be applied. Either way, commit yourself to it and plan your gym time accordingly.

Yes, calisthenics are great! This is a good suggestion.

I started with bodyweight, then machines, then dumbbells, then barbells.

Me too! And I work at a desk also. Doing something > doing nothing. I still spend a lot of time looking at "how to" videos for the compound lifts. I'm progressing, but not quickly because I'm trying to make sure my form is good so if that means I stay at the same weight for a while, I don't care. The only person you need to compete with is yourself.

I can tell you that when I first went into the free weight section of the gym, I was intimidated and felt like they were all staring at me. Turns out, all the other people appear to be staring into space, trying to psyche themselves up for their next lift and I just happened to walk into their field of vision. But prepare yourself for that because that felt weird.

I don't think you'll be sorry that you are starting now. There is something very different about picking up more weight than you did last week. It's addicting.

I go to Planet Fitness and I use the strength training circuit of bicep and triceps curls, pull downs, chest press, fly, row, hip extension, etc. and go from one to the other, and adjust the weight (resistance) to what I can handle for that night. I recently started free weights, and look just like president Obama, lol.

Oh yeah, another thing that I did when I first started free weights was that I took body pump classes. It is a good way to get familiar with form and the movements with the free weights.