I'm very weak. Where do I start with strength training?
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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/
Yes this ^^ start with body weight exercises
I also started with 30 Day Shred, moved onto Insanity, then New Rules of Lifting for Women and I've just started StrongLifts0 -
I started with bodyweight, then machines, then dumbbells, then barbells.0
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This routine is a really good place to start for beginners and he walks you through it all:
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/0 -
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.0 -
You could just try some basic bodyweight exercises,like pushups, squats, situps..modify if needed, and you can also work in some low weights to incorporate as well. Start small, and work your way up.0
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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.0 -
Don't be intimidated by the idea of working with a barbell. If the weight is too heavy, you can just lift with the bar. If you don't have access to a gym, you can use a broom handle or dowel to learn the motion.0
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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.0
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As a beginner in fitness, I didn't feel like I could just pick up a book and learn how to lift weights. It's intimidating. I don't live close to a traditional gym. Fortunately, I found out about a program near where I work that combines cardio, light weight lifting (I started with 6 pounds), calisthenics, and yoga. I would definitely recommend looking for a program near you where you have a licensed instructor teaching you how to do things correctly and NOT hurt yourself. Even if you just stick with the program for a few months, you can learn how to do the stuff on your own.0
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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.0
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Thanks for all the great replies. I'm not afraid of the bar, I just don't want to do too much too soon. The idea of using dumbbells to start is great. Also, the pushups, planks, squats without weights is a great place for me to start. I want to learn proper technique & work my way up. Thanks for all the great advice.0
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Don't be intimidated by the idea of working with a barbell. If the weight is too heavy, you can just lift with the bar. If you don't have access to a gym, you can use a broom handle or dowel to learn the motion.0
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I like strong curves also!
I also started with the book The New Rules of Lifting for LIFE. That book is also very good with progressions for people that need modifications and to learn form.0
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