Lifting Weights for Female Beginners - Where to start?

brock2k12
brock2k12 Posts: 21 Member
edited November 15 in Fitness and Exercise
Hi Guys,

I'm a 5ft 2", CW is 155 (HW - 175/GW - 120).

I have previously lost weight with little to no exercise. Trying to do it the right this time. I have been doing cardio, eg. walking, stairs climber, swimming. However I have read alot about weight lifting and how well it works for weight loss and your body shape. I'm trying to focus on fat loss over weight loss.

Does anyone have ideas about what weight I should start living at (I don't know if I should start at 5kg or 15kg!) and how many days a week I should do it to see some results?

Appreciate any feedback guys :)

Thanks,
Laura.

Replies

  • AllanMisner
    AllanMisner Posts: 4,140 Member
    Read New Rules of Lifting for Women. It is a great program that will give you all you need to get started.
  • vorgas
    vorgas Posts: 741 Member
    Look up a beginner's program, such as Stronglifts, Starting Strength, New Rules of Lifting for Women, or Strong Curves.

    Figure out which one will fit you the best.
  • bizco
    bizco Posts: 1,949 Member
    First, congratulations on recognizing that strength training is essential. Very smart! I recommend going to your local library (or Amazon) and start reading about weight lifting. The amount of weight to lift isn't an easy question, it's different for everyone based on many factors. I started by reading "The New Rules of Lifting for Women." I finished the program and it drastically changed my shape. I lost fat, not muscle.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Stronglifts 5X5 has an app you can download and follow. Start at the bar weight without any plates on it. Most bars weigh 45 pounds. If that is super easy, you can bump it up next time. There are only five exercises so it is easy to follow. Look up Youtube videos for form on each exercise.

    You can do this! I freakin' love lifting! It makes me feel fierce!
  • Josalinn
    Josalinn Posts: 1,066 Member
    quiksylver296 wrote: »
    Stronglifts 5X5 has an app you can download and follow.

    Apps! now that I have a device that supports these things, I forgot I can use these things! I got unreasonably excited.
  • brock2k12
    brock2k12 Posts: 21 Member
    AllanMisner wrote: »
    Read New Rules of Lifting for Women. It is a great program that will give you all you need to get started.

    Hi, thanks for your advice, I will certainly look into that :smile:
  • brock2k12
    brock2k12 Posts: 21 Member
    quiksylver296 wrote: »
    Stronglifts 5X5 has an app you can download and follow. Start at the bar weight without any plates on it. Most bars weigh 45 pounds. If that is super easy, you can bump it up next time. There are only five exercises so it is easy to follow. Look up Youtube videos for form on each exercise.

    You can do this! I freakin' love lifting! It makes me feel fierce!

    Oh sweet there's an app so downloading that right now! Thanks for the advice and encouragement! :)


  • brock2k12
    brock2k12 Posts: 21 Member
    bizco wrote: »
    First, congratulations on recognizing that strength training is essential. Very smart! I recommend going to your local library (or Amazon) and start reading about weight lifting. The amount of weight to lift isn't an easy question, it's different for everyone based on many factors. I started by reading "The New Rules of Lifting for Women." I finished the program and it drastically changed my shape. I lost fat, not muscle.

    Thanks for the encouragement, much appreciated! :) I was doing some "strenght" training with 2.5lb weights :L think I really now need to up my game and want to get strong! My BF is 6ft 1 and mocks me for my weakness so that's what has really given me the kick in the bum to get strong! Can't wait to read this "The New Rules of Lifting for Women," exactly what I was looking for!

    Thanks to all! All the best with your progress! :smile:
  • kpw818
    kpw818 Posts: 113 Member
    quiksylver296 wrote: »
    Stronglifts 5X5 has an app you can download and follow. Start at the bar weight without any plates on it. Most bars weigh 45 pounds. If that is super easy, you can bump it up next time. There are only five exercises so it is easy to follow. Look up Youtube videos for form on each exercise.

    You can do this! I freakin' love lifting! It makes me feel fierce!

    I checked out stronglifts myself--it looks pretty great!

    I built my plan based on recommended exercises for runners, so I'm a bit different. I do change it up based on what I want to achieve as far as upper body strength goes.

  • SBRRepeat
    SBRRepeat Posts: 384 Member
    brock2k12 wrote: »
    quiksylver296 wrote: »
    Stronglifts 5X5 has an app you can download and follow. Start at the bar weight without any plates on it. Most bars weigh 45 pounds. If that is super easy, you can bump it up next time. There are only five exercises so it is easy to follow. Look up Youtube videos for form on each exercise.

    You can do this! I freakin' love lifting! It makes me feel fierce!

    Oh sweet there's an app so downloading that right now! Thanks for the advice and encouragement! :)


    The app is great. It times your rest breaks for you and tells you how much to lift, will even remind you to deload if you haven't lifted in a week. Makes life so much easier.
    Plus, each lift links to a video on form, so you can check your form against his as you go along.
    Pretty sure it's free, too.
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