Some Tips on Strength Training, please!

hmontigney · July 2014

Hello all! So, I'm currently doing the 30 Day Shred with Jillian Michaels. I'm on Level 1, Day 5. I'm enjoying it thus far but I've also wanted to start incorporating strength training as well. When I used to go to the gym, I've always been fascinated by the weights section but could never find enough courage to make it past the big, beefy guys. I still have my membership at the gym and I think MAYBE I have just enough courage to not care what those beefy men think and just go to weights anyway. What I'm asking is if anyone has any tips on beginners weight training moves or anything that might help me get started. I've searched around on the internet but I feel more comfortable in the MFP community. Here's a little information on me if that's pertinent: I'm 23, 5'3" and as of June 24th I weighed 159.2 (I don't like weighing myself that often). I'm not incredibly strong at the moment but I hope to be soon. I'm just looking to do something different for once and something that I'll actually enjoy. Any tips or help would be much appreciated. Thank you guys for listening! :happy:

rejectuf · July 2014

Starting Strength or Stronglifts 5x5 are both excellent weight training routines. They focus on compound lifts that build strength quickly and simply.

Those 'big beefy guys' are generally friendly and helpful. They can help check your form, provide you a spotter, etc. Nothing to be afraid of.

Capt_Apollo · July 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/

rachelglendening · July 2014

I follow Jamie eason on my body space, easy to follow, very informative, great for girls, good luck

PrincessMissDee · July 2014

Get a book.. try New rules of lifting for Women. That's where most people start.

And don't worry about anyone else, you need to look at you and your form to start with.

mklove1984 · July 2014

Take advantage of the staff! They'll give you some pointers and make sure your form is correct. Also, Pinterest! There are plenty of routines on there that I never would have thought of.

Good luck!

hmontigney · July 2014

Starting Strength or Stronglifts 5x5 are both excellent weight training routines. They focus on compound lifts that build strength quickly and simply.

Those 'big beefy guys' are generally friendly and helpful. They can help check your form, provide you a spotter, etc. Nothing to be afraid of.

Please note that the "big, beefy guys" comment was not meant to be offensive in any manner! My boyfriend also said the same thing and that they may actually be very helpful to me. As a woman, it's just intimidating.

omnisis · July 2014

Starting Strength or Stronglifts 5x5 are both excellent weight training routines. They focus on compound lifts that build strength quickly and simply.

THIS.

I cannot stress how important it is to master the basics. Meaning Pushing (bench press,oh press) , Pulling (Deadlift,row) and Squatting. It may look cool to come to the gym and do a bunch of Boso ball twists or TRX push-ups, but nothing will compare to doing the basic, compound movements before anything else as a beginner. In addition to jump-starting your progress, it will also keep you balanced (meaning a well proportioned total body) and avoid injury (as long as you learn with good form).

Don't worry. You will not turn into a veiny, musclebound freak and you will feel good doing it. I peronally don't know any "gymrats" that would laugh at a women using the squat rack for its intended purpose, quite the opposite in fact.

hmontigney · July 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! I'm checking these out now.

rachelrb85 · July 2014

I do Stronglifts 5x5 and it can't get any easier than that. Not sure if anyone else posted but http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

My gym only has dumbbells and for some reason I like working with them, maybe because they are easier to work with. You could always start with dumbbells to break the initial fear.

robin52077 · July 2014

Starting Strength or Stronglifts 5x5 are both excellent weight training routines. They focus on compound lifts that build strength quickly and simply.

^what they said

rejectuf · July 2014

Starting Strength or Stronglifts 5x5 are both excellent weight training routines. They focus on compound lifts that build strength quickly and simply.

Those 'big beefy guys' are generally friendly and helpful. They can help check your form, provide you a spotter, etc. Nothing to be afraid of.

Please note that the "big, beefy guys" comment was not meant to be offensive in any manner! My boyfriend also said the same thing and that they may actually be very helpful to me. As a woman, it's just intimidating.

No offense taken! I understand the intimidation factor, and trust me it's not just women who feel intimidated when starting out. Just go there, be friendly, and lift heavy things. You'll have fun.

accelerashawn · July 2014

I would stick to basic movements like squats, deadlifts, presses (bench press, incline, decline, overhead), and pulls (lat pulls, seated rows, bent over rows, upright rows) to establish a good baseline of strength. Do those for a few weeks until you feel comfortable then you can add the isolation lifts if you want. The basics are great for beginners and advanced lifters alike.

Also, I agree that the big guys can be a good resource...but make sure you do your own research too so you don't get fed a line of BS!

Edit: i realize now i just reposted what a couple others posted...oh well, they're right!

mybeesknees · July 2014

Bumping for later.

rick_po · July 2014

Starting Strength (best resource to learn good form)
Stronglifts 5x5 (simple, effective program, and free)
all-pro beginner (also free, includes a little accessory work; has a decent dumbbell version)
New Rules of Lifting (good background info; starts slow and simple, adds variety and complexity)
Strong Curves (includes extra glute work)

For newbies, they're all good.

Some Tips on Strength Training, please!

Replies

Categories