Beginner in weights

I expect others will have more to say about weight equipment, but what I would encourage you to look into is lifting free weights instead. I do the Starting Strength routine where you lift 3 times a week. The exercises are compound ones that work several muscle groups at a time, like squats, deadlifts, and bench press. You do low reps but heavy weights: 3 sets of 5 reps for each exercise. The best thing about it is that it’s quick: takes about 30 minutes three times a week, and it’s very effective. Sounds like you have a busy schedule, so this may be well-suited for you.

If you do look into it (the bodylifting forums have a detailed post on SS if you’re interested) and want to give it a shot, just be extra careful to maintain correct form. That’s the single most important thing in lifting, in my opinion. I’ve been going pretty slow in terms of increasing the weight to make sure I don’t sacrifice form. Let me know if you’ve got any questions, and best of luck

When I first started lifting I would do a combination of machines and free weights. Machine for muscle groups like chest and back and free weights for arms and shoulders, body weight stuff like push-ups squats lunges,etc. you need to build up strength slowly. This way is good. Your workout split is entirely up to you, but don't just work one muscle group a day, that takes too long, work complementing groups together or once your body as adjusted change it up to shock your body. When I started lifting I would do today body circuits every day, my aim has always been fat loss.

Example:
(Work abs any day or everyday)
Monday-back, bis, shoulders
Tuesday - legs, calves, and glutes
Weds- Chest, triceps
Thursday- back, bis, shoulders
Friday -legs, calves, and glutes
Sat - chest, tris
Sunday -rest

Another example:
(Work abs any day or everyday)
Monday - chest and back
Tuesday's - legs, calves, and triceps
Weds - shoulders and biceps
Thursday - chest and back
Friday- legs, calves, and triceps
Sat- shoulders and biceps
Sun - rest

My current program: (I do cardio daily, before lifting)
Monday - cardio only, abs
Tuesday - back, biceps, abs, forearms
Weds. - legs, calves, glutes
Thursday - shoulders, chest, triceps
Friday- legs, calves, glutes
Saturday - abs
Sunday - rest


As for weight to be lifting, generally they say you should feel fatigue by the 8th rep and have trouble with completing the 10th.

Example:
My weakest body part is my shoulders so I do lateral raises with 15 lbs for 8 reps. But I can perform 12-15 reps easily with 10 lbs.

Same applies to the machines.

Hope this helps!

erikgoya wrote: »

As everyone said above, I would suggest free weights over machines, but if you have dizzyness problems, dont worry about it.

The only one I WILL object to is the smith machine (the squat machine). They run along a predetermined path and don't allow you to squat naturally. This can cause posture and back problems in the long run. Try squating with a barbell if you can, or dumbbells/kettle bells can work too if you google how.

Yeah, this is part of the reason I don’t like machines: they can actually be harmful. OP, I appreciate your reasoning, but I do think free weights would help you loads with core strength, which may help with balance. Just food for thought.

Nonetheless, @newport3158‌ gave some great ideas, and the machines are still a good place to start if that’s what you’re more comfortable with. Also, I confess I don’t have the patience to track each muscle group as meticulously as that Major props.

A machine program can be a decent program. A good machine program takes a lot of time, though, because you need to use so many machines to get a good full body workout. And free weights are more "functional", in other words, they mimic real life movements better than machines. You are also able to do compound lifts with free weights, which exercise multiple muscles with each lift. More bang for your buck.

But if you must use machines, if your gym has cable machines, use them instead of the lever machines.

For a beginner, a split is not necessary. If you have the time to spend, do all the machines every time you workout. Do 2 sets of 8-10 on each machine.

For a beginner, take a day off from strength training between strength workouts. Workout/Rest/Workout/Rest/Workout/Rest/Rest.

If that still takes too much time, you can do an upper/lower split 4 times a week, Upper/Lower/Rest/Upper/Lower/Rest/Rest. You won't progress as fast, but it doesn't take 2 hours in the gym.

As for starting weights - start fairly light, and add weight every time you successfully complete both sets of 10. It's OK to start stupid light, but if you do that, add weight aggressively.

If you start failing to even reach 8 reps on some machine, you may need to de-load. After you've failed to reach 8 reps for 3 workouts in a row, cut your weight back 10-20% and start progressing from that lower weight just like before.

If you're memory is as bad as mine, keep a log book so you remember what weight you're on with every machine.

If you have free weights available, you should have a goal of moving over to them at some point. But be careful when you start free weights - machines are notorious for causing strength imbalances, which can be dangerous when starting free weights. Start light again, even if it seems easy, and practice good form!

https://www.youtube.com/watch?v=4LUzGB2HoX4

I just started a couple of weeks ago on the machines at the YMCA. I really do like it. I go M-W-F and do 2 sets of 12 reps with as heavy weights as I can do the full amount of reps. I do all of the machines each time. It takes me 45-60min. I also do the bike or treadmill first for 15min for my warm up. At the Y they have a log that you fill in each time so you know how much weight you do on each machine and how many reps too, I would be so lost without that.

Doing the machines is way better than doing nothing. Don't let anyone make you feel like you aren't doing enough because you aren't doing what they are doing.

CyeRyn wrote: »

Any recommendations on the type of free weight exercises I should do besides squats? I cant do squats with the bar because of my balance issues and I have no spotter but I can try them with hand weights. Same with lunges. Im completely new at weights so clueless on everything. I used to just do jillian michaels dvds which I enjoy but wasnt getting the results I wanted. I still might do them on occassion they helped a little on my balance. Ill still do some of the machines. I really like the hip and ab ones.

Bicep curls, overhead tricep extensions, shoulder presses, chest press, chest flys, front and lateral raises, deadlifts, there's millions of variations with Dumbbells and barbells. I suggest you check out bodybuilding.com and become a bodyspace member, there's so many workouts on there the possibilities are endless! Good luck!

SarahMorganP wrote: »

Doing the machines is way better than doing nothing. Don't let anyone make you feel like you aren't doing enough because you aren't doing what they are doing.

Just to be clear, I never said OP isn’t doing enough! In fact, I exactly echo this sentiment:

nossmf wrote: »

Free weights > machines, but machines > sitting on couch doing nothing! Remember that!

There is more than one way to skin a cat, and I have nothing but respect and encouragement for anyone who is making an effort to get healthier and stronger .

Great links shared in this thread tonight... much appreciated

CyeRyn wrote: »

I dont want to do free weights I have terrible balance and get dizzy easily. Thats why I plan to do the machines. I do squats with the assisted bar thing though. Thx for responding

If they have a yoga or Barre class, using one day/week for it will help your balance tremendously. I have found lifting the free weights helps my balance too, but if you don't have a spotter to go with you, work on the balance first.