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Newbie on weight lifting. Tips?

KelseyBee2014

Hello all

I'm starting over again with basically everything. I did the whole gym membership thing about three years ago for about three months. I really liked using all the weight machines. I just got a gym membership again (about two weeks now) and I've been using the machines after 10-30 minutes of cardio. But I really don't know much about the machines and I feel like I should have a routine instead of machine hopping. Any helpful tips?

Stats:
5'6
19 years old
SW:235
CW:226
GW:150

Replies

changsofa

I just started weight lifting about a couple weeks ago!
I'm following Strong Lift 5x5 (stronglifts.com), but this forum:
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Has a really nice intro tailored for women
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Good luck!

_HeartsOnFire_

I just started weight lifting about a couple weeks ago!
I'm following Strong Lift 5x5 (stronglifts.com), but this forum:
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Has a really nice intro tailored for women
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Good luck!

This...all of this!

fatfudgery

Definitely get on an actual program — don't just mess around with no clear goal. I second the StrongLifts recommendation.

Also, learn to use free weights with proper form. You're liable to injure yourself using machines long term because of the muscular imbalances they promote.

greenstar25

check out www.bodybuilding.com, this is an awesome website! Go to "motivation", then to "transformations", then to "female transformation" and be prepared to be amazed, sooooo motivating! Good luck!

mactaffy84

I just started weight lifting about a couple weeks ago!
I'm following Strong Lift 5x5 (stronglifts.com), but this forum:
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Has a really nice intro tailored for women
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Good luck!

I read that summary and couldn't understand a word of it! Can anyone dumb it down for those of us who don't speak the language yet?

KelseyBee2014

I just started weight lifting about a couple weeks ago!
I'm following Strong Lift 5x5 (stronglifts.com), but this forum:
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Has a really nice intro tailored for women
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Good luck!

I read that summary and couldn't understand a word of it! Can anyone dumb it down for those of us who don't speak the language yet?

Okay I'm glad I wasn't the only one!

Apazman

Grab heavy thing ... Lift.. repeat.

jk.. all of these are great answers.

giggitygoo

Heavy lifting with free weights will get you the most functional strength, and visual progress! Machines have their place in a routine, but compound lifts with free weights is what will really show your strengths and weaknesses.

A beginner's program like stronglifts, or starting strength is a great place to start.

People talk about "lifting heavy" in a vague manner all the time, but really what it means is lifting an amount that is challenging for you.

Best of luck!

matthawthorneisamyth

A lot of the machines in most gyms are designed to be used as a circuit. In some gyms, (mine for instance) these machines are numbered from 1 - whatever the final exercise is. The idea is that you start with machine number 1 and work your way through the circuit until you are at the final machine. This is supposed to get your whole body involved with training and can help with an important part of beginner's weightlifting: Form. Nautilus started this trend back in the early 80's.

Most people don't just walk into a gym and know what they are doing with free weights and unless they've talked to a coach, Googled countless youtube videos on exercise form, or have some sort of training on mind/muscle connection, they may do an exercise incorrectly. The machines help eliminate poor form as long as they are being used correctly.

Here's some advice: If you prefer to use the machines as a beginner, ask one of the gym employees, (Look for one that is fit) about how to properly use the machine in order to avoid injury. It is far better to ask the question than to do something that might hurt yourself and ultimately put you off of resistance training due to injury. Also, most gyms will put up some sort of instructional infographic or card detailing in which order to use the machines. 1-2 sets of each exercise 2-3 times per week is plenty for a beginner.

It may also benefit you to understand that machines and circuit training are one part of a total program. You should, at a point when you are ready, incorporate some form of free weight training into your routine in order to progress. Stabilizer muscles are important.

Tomm88

Stronglifts would be the best approach! Barbell training builds strengh, muscle and good posture if the movements are done correctly. Hope it goes well:).

SunofaBeach14

I just started weight lifting about a couple weeks ago!
I'm following Strong Lift 5x5 (stronglifts.com), but this forum:
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Has a really nice intro tailored for women
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Good luck!

This...all of this!

Another for this. Weight machines have their place but they really shouldn't form the core of your program. Pick up a copy of "Stronglifts" or "Starting Strength" and learn how to lift. You can also go to bodybuilding.com and look at their library of exercise form videos for help learning the lifts. Mark Rippetoe and others also have some good videos on youtube for that.

SunofaBeach14

I just started weight lifting about a couple weeks ago!
I'm following Strong Lift 5x5 (stronglifts.com), but this forum:
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Has a really nice intro tailored for women
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Good luck!

I read that summary and couldn't understand a word of it! Can anyone dumb it down for those of us who don't speak the language yet?

Okay I'm glad I wasn't the only one!

Lift 3 times a week and add 5 pounds to the bar every time you do a specific lift. If you can't add 5 pounds then buy some fractional plates so you can add less than that.

changsofa

I just started weight lifting about a couple weeks ago!
I'm following Strong Lift 5x5 (stronglifts.com), but this forum:
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Has a really nice intro tailored for women
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Good luck!

I read that summary and couldn't understand a word of it! Can anyone dumb it down for those of us who don't speak the language yet?

Okay I'm glad I wasn't the only one!

Haha sorry! The good news is, you'll pick it up fast, within a couple weeks of reading (I only started mid month last month!) I learn by doing things, and in the beginning, reading the stuff didn't help me either. I essentially just picked the program Strong lifts and ran with it. Here's exactly what I did:

Step 1. Download the StrongLifts App
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8

Step 2. Go to the gym when it's kinda empty, grab a spot at a power rack (this rectangular contraption
http://i.imgur.com/mp9TJeC.jpg

Step 3. Open the app, start a "New Workout".
Given your current height and weight, the empty bar of 45lbs might be a good weight. If it is too heavy, ask the managers to see if there is a 35lbs bar for women. Use the bar learn the forms through at least two sessions. Essentially, don't add any plate yet, just work with the bar.

Step 4. Learn the exercises.
The app has an "About" section, which takes you straight to the Strong lifts website with the how-to's. Frankly, I kinda just skimmed the article, and went straight to the video showing how to do the exercises. I watched the video and repeated the exercise in front of a mirror. If you have the app open, every time you finish one set of five squats (called reps), you push the empty circle to fill the red dot. With one tap, you get number 5 in the circle; with two taps, you get number 4. These numbers are to keep track whether you were able to complete the full 5 reps in a set. Failure (unable to get the weight up) will happen eventually, but don't worry about that yet. As soon as you tap the red dot, a count down will time your rest time between the sets. I use this time to read up more on how to do the exercises correctly.

Step 4. Repeat Steps 1-4 for Workout A and Workout B on different days.
There are only 5 basic exercises (yay!) Squats, Overhead press, Bench press, Barbel row, and Deadlift. Just get to the gym, check your form in the mirror using StrongLift videos as a guide, and lift with the empty bar for now. It will feel kinda weird with so much down-time and maybe even too easy in the beginning. But this part is very important to get the form right. at 45lbs (the bar weight), my rest-time options options were 1:30 min, or 3 mins. I opted for 1:30 mins 'cause it was pretty easy for me. Also, once you start adding weight, the rest-times are very important. This is my 3rd week and my overhead press just hit the ceiling at 50lbs, and last time I did it, I was only able to get it up to 5/5/5/5/3 instead of 5/5/5/5/5. Anyways, I digress.

Step 5. Get someone to form-check you.
I spent about 2 weeks fumbling around pretending I knew what I'm doing (felt super awkward each time looking at my phone and at the videos lol)... So I decided finally that I would ask those who know at the women fitness community here http://www.reddit.com/r/xxfitness/. I asked someone in the gym to take a video of me squatting, posted it in the forum and got some great personalized feedback on my position, movement, etc. I was going to do the same with the other exercises, but turns out that a fellow student at my college identified the gym, and offered to do a form check for me in person (yay!). I took notes on what he observed on each of my exercise forms, and look at the notes before my work out. Best case scenario, get a personal trainer, a gym working personnel (look for fit ones lol), a friend who lifts regularly, or a community to check your form.

Step 6. Just continue showing up at the gym!
The nice thing about this app is that it automatically adds weight if you've successfully completed all 5x5 sets and reps of exercises. It will not add a weight if you were unable to complete a set.

Step 7. Continue to ask if you have questions!
I was pretty lost in the beginning and really feared that I'd hurt myself through bad form and whatnot. After a couple weeks consistently skimming/reading the StrongLift material, you'll get the lingo and the forum I mentioned won't seem as bad anymore

Let me know how it goes!
PS: how is it that sometimes my link show as working 'blue' links, but sometimes they are just black, un-clickeable text??

telekendall

Also I just started the Spitfire app for women. and it is pretty good. Pictures, videos, timers and workouts you can choose from. My back and shoulders are killing me today but I am loving it! I used to really love lifting but I have never actually followed a routine and I think this might just work!

changsofa

One more thing - - last one i promise lol
Here's a video of the full workout by the StrongLift enthusiasts. He films himself without any breaks to show how the rest time is supposed to work. This video helped me most!

https://www.youtube.com/channel/UCpTEaSO-9MCPlXf_VY7gatw

FindingAmy77

I swear by the fitness trainers on youtube for ideas. I am really partial to circuit training with intervals of HIT cardio in between each circuit. it keeps me busy and focused the entire time at the gym. Look up circuit training on youtube and you can find the best ones that may appeal to you. IF you want to find me on youtube and I have them saved on my playlists.

Jennkies

Great answers for a newb like me! I have been working out aimlessly in my home gym.. the extent of my knowledge is that I have a bench with one of those bars with the weights on each end. >_< I'll try StrongLifts and SpitFire. Thanks!

janatarnhem

Bump!

xcalygrl

Another program is New Rules of Lifting for Women. IMO it's pretty easy to follow for new-to-lifting people and has shown me good results.