weight lifting no idea how or where to start.
ihatebeingfat23
Posts: 62
Other than a heavy book or two I have never lifted weights! I know its one of the best ways to reshape the flab, but no idea how to get going! I can't afford a trainer any ideas? I have been looking on YouTube
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I would strongly suggest a trainer to get you started. If that is not possible, find a friend that lifts and ask to join them for a workout.0
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Look into a program. The most popular for beginners are Starting Strength or Strong Lifts 5x5.0
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Buy or borrow a copy of "New Rules of Lifting for Women"
Read it twice.
Read stronglifts.com and join the group here for it "Stronglifts 5x5 for Women" (there are dudes in the group too btw).
You can also read "Starting Strength" but NROLFW covers everything pretty nicely.
You can follow NROLFW or Stronglifts (or a myriad of other beginner programs - Strong Curves, Nia Shanks Beautiful Badass, Jamie Eason's thing (idr the name), AllPro, ICF).
I personally prefered SL because it was simpler and less time consuming. NROLFW sent be back and forth across my gym to complete it and I had to make substitutes based on what my gym had available.0 -
OK cool I will0
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rossinator63 wrote: »I would strongly suggest a trainer to get you started. If that is not possible, find a friend that lifts and ask to join them for a workout.
Did you read the post?
She said she can't afford a trainer.0 -
A good place to start would be StrongLifts 5X5. But before anything read, read, read then go to a gym and get some advice from the guys in the "grunt" area.0
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That actually looks perfect by the way simple enough for even me to get lol0
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BillRicks1 wrote: »A good place to start would be StrongLifts 5X5. But before anything read, read, read then go to a gym and get some advice from the guys in the "grunt" area.
1. that's a nice stereotype
2. I wouldn't do that personally since each guy you talk to will probably give you different advice and have very bad form - I've seen so many guys swing and sway their bodies during curls, round their backs during deadlifts, do quarter squats or use the smith machine for squats.
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Have you joined a gym? You should probably be entitled to a free induction where you can ask to be shown the proper form.
Starting Strength is the book and programme I used when starting out (beginner barbell programme). Strong Curves, Stronglifts 5x5, ICF 5x5 and New Rules of Lifting for Women are some other good beginner programmes.
If you can afford it, a trainer is another good option - as a female though, you do tend to have to be pretty insistent that it's free weights you'd like to do.0 -
If they have planet fitness in your area, the 30 minute circuit they have set up is a decent workout for beginners and it will introduce you to some of the machines and techniques. While you're doing the workouts, watch what other people do in other areas and slowly, try them out and incorporate the ones you like into a workout regimen. It's amazing how much I've learned and how much my workout routine has evolved just by keeping my eyes open. Best of luck ;-)0
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I also vote for StrongLifts -- they have online videos to demonstrate the lifts and it's a self paced program -- it shows you when you can move up and it allows you to stay at the same level if you can't complete something. It also has several advanced levels you can work your way up to should you get really committed to your lifting.0
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ihatebeingfat23 wrote: »That actually looks perfect by the way simple enough for even me to get lol
OP, do join the SL group here. The creators of the group have laid out the program even simpler than Medhi (the creator) plus they're knowledgeable as well. It's a great place to ask questions and find new lifting friends0 -
donnysoule wrote: »If they have planet fitness in your area, the 30 minute circuit they have set up is a decent workout for beginners and it will introduce you to some of the machines and techniques. While you're doing the workouts, watch what other people do in other areas and slowly, try them out and incorporate the ones you like into a workout regimen. It's amazing how much I've learned and how much my workout routine has evolved just by keeping my eyes open. Best of luck ;-)
Machines are also a great way to injure yourself since so many of them force you into an unnatural path of movement. And do a lot of the work for you so you aren't reaping nearly as many of the benefits.
They have their place- like if you're rehabbing from specific injuries and are under the guidance of a license physical therapist or other medical personnel0 -
Thankfully there is a free gym where I live so I can do that. I am going to do this stronglifts I like how it shows how to do the exercises as well.0
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OK I will look into the group0
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Thanks for all the help0
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There is a strong lifts app for free by the way I got it downloaded I love how simple it is. I hate over complicated.0
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Yay! You're going to love it
Just had a nosy at your diary (I was in your other thread before) and I'd encourage you to have a bit of a fiddle with your macros if you're going to be strength training.
I think your protein is on the low side for maintaining lean mass. IIFYM.com is a good resource for getting a good macro split or, for a rough guide - anything between 0.8g protein for every 1 lb of LBM AND 1.5g per lb bodyweight (quite a wide spectrum, I go for 1 g per 1 lb bodyweight, personally) and minimum 0.4 g fat per lb bodyweight.
You should manage to progress quite far at deficit, building up your strength rather than muscle (although some muscle can be gained at deficit when you're new to it), losing mostly fat.
Good luck 0 -
donnysoule wrote: »If they have planet fitness in your area, the 30 minute circuit they have set up is a decent workout for beginners and it will introduce you to some of the machines and techniques. While you're doing the workouts, watch what other people do in other areas and slowly, try them out and incorporate the ones you like into a workout regimen. It's amazing how much I've learned and how much my workout routine has evolved just by keeping my eyes open. Best of luck ;-)
Machines are also a great way to injure yourself since so many of them force you into an unnatural path of movement. And do a lot of the work for you so you aren't reaping nearly as many of the benefits.
They have their place- like if you're rehabbing from specific injuries and are under the guidance of a license physical therapist or other medical personnel
Now, I have found that by stabilizing the rest of your body, as a beginner, I was far less prone to injure myself. Built my early strength there then, with a strong core and some confidence, moved on to free weights
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donnysoule wrote: »donnysoule wrote: »If they have planet fitness in your area, the 30 minute circuit they have set up is a decent workout for beginners and it will introduce you to some of the machines and techniques. While you're doing the workouts, watch what other people do in other areas and slowly, try them out and incorporate the ones you like into a workout regimen. It's amazing how much I've learned and how much my workout routine has evolved just by keeping my eyes open. Best of luck ;-)
Machines are also a great way to injure yourself since so many of them force you into an unnatural path of movement. And do a lot of the work for you so you aren't reaping nearly as many of the benefits.
They have their place- like if you're rehabbing from specific injuries and are under the guidance of a license physical therapist or other medical personnel
Now, I have found that by stabilizing the rest of your body, as a beginner, I was far less prone to injure myself. Built my early strength there then, with a strong core and some confidence, moved on to free weights
I had an opposite effect. Saw a trainer - told machines 2x15, went for a while, lost interest, went back a few years later, same deal 2x15, lost interest - rinse and repeat.
Bought starting strength, barbell, rack etc - been lifting now for a year and a half. I love it
Years wasted because of machines (oh and also being told to do 20 mins on cycling machine, treadmill and elliptical (each!!) before hand. Trainers here are d!cks.
Better off IMO to start off with (light) free weights, right away - get the form down, increase weight progressively, get awesome!
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OK I will do that I got some protein powder so I plan to add that to my smoothies as a vegetrain I find I am often low on protien0
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I have no clue about machines I feel like its a bad idea to use them free weights look easier I like how strong lifts has videos to show you how to do them right0
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ihatebeingfat23 wrote: »I have no clue about machines I feel like its a bad idea to use them free weights look easier I like how strong lifts has videos to show you how to do them right
I'd watch more than just the videos shown on the stronglift site.
Especially for rows. I kept hunting for other form videos on that since most of them are of dudes with 45# plates on both sides. And yeah, that's not happening for me for awhile yet lol0 -
I hope I can do the bar x.x0
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ihatebeingfat23 wrote: »I hope I can do the bar x.x
You might need to start lighter on some lifts. E.g. I had a terrible time with squats - eventually I had to swallow my pride and start them at home with a broomstick =D goblet squats with a dumbbell is another good option if the bar is too heavy. OHP is another one that you might need to start light. You might be lucky though and have the ability to do it straight off.
Like 603reader says, check out other videos. I like Mark Rippetoe and Allan Thrall on YouTube but there's loads of others.
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OK cool I am actually watching the videos nowihatebeingfat23 wrote: »I hope I can do the bar x.x
You might need to start lighter on some lifts. E.g. I had a terrible time with squats - eventually I had to swallow my pride and start them at home with a broomstick =D goblet squats with a dumbbell is another good option if the bar is too heavy. OHP is another one that you might need to start light. You might be lucky though and have the ability to do it straight off.
Like 603reader says, check out other videos. I like Mark Rippetoe and Allan Thrall on YouTube but there's loads of others.0 -
I personally really like Strong curves, as a beginner I found it pretty easy to understand. There is also a Facebook group for people doing the program where Bret and Kellie, the authors of the book, can answer your questions directly, along with other members who are doing the program. It's great!0
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where to start? Start with educating yourself so you'll have more control and confidence when you choose a program to take into the weight room with you.0
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rossinator63 wrote: »I would strongly suggest a trainer to get you started. If that is not possible, find a friend that lifts and ask to join them for a workout.
Did you read the post?
She said she can't afford a trainer.
I am starting to wonder why just about every post of yours is so snarky? Jeez!0
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