Lifting - Where to start?

My first tip would be to not be intimidated by the men. They are usually more than happy to help a lady out if necessary. In my experience I've had nothing but welcomes (with the exception of one chap who asked me if I wanted help lifting a weight onto a bar - I told him I planned to lift 3 times that amount on my own so I could probably handle it!). I used to get intimidated by the younger guys but it turns out they are more scared of me than I am of them!

So, walk in there like you belong, because you do. As for where to start, I started with watching you tube videos. I started with dumbbells and did a routine by Jayme Bayles. I wrote down the exercises in a little book and made a note of the weights I used. I still have the book and do the same routine but with bigger weights now. Whilst browsing the internet and chatting to like-minded people I have found other workouts and included them into my weekly routines. My little book is getting fuller and the weights are going up. I also use you tube to get my head around form then ask a gym instructor to watch me the first few times (I have found a couple of guys I trust, not every gym worker will be able to help. I cant afford a personal trainer or I would go that route)

I try to never walk into the gym without a plan. I found I'd just wander aimlessly and not know when I'd finished unless I had a routine written down, which is why my little book is so useful for me. If I don't have a plan I can flick through my book a pick a routine I fancy and off I go.

good luck and enjoy!

There are a couple groups for women who lift. I use the Stronglifts 5x5 app; others have cited the New Rules of Lifting for Women (think that's the title). Good luck!

The only other thing I can offer is to start really light. You want to work on form right now and make sure you get that right or you're risking injury. For lifts with the bar, start with just the bar. It does weigh about 45 pounds on its own.

A few of the programs I've seen highly recommended here are The New Rules of Lifting for Women and Stronglifts 5x5. I'm doing a routine my lifting partner developed and it's done wonders for my physique so far.

Here's the Stronglifts group:
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

Here's the NROLFW (New Rules of Lifting for Women)
http://community.myfitnesspal.com/en/group/102-new-rules-of-lifting-for-women-nrol4w

I do Stronglifts, but highly recommend reading the NROLFW book, if just to help you understand why lifting and eating protein is so important for women. I used to be a runner-only person, and couldn't understand why I was gaining body fat. This book was eye-opening.

Both groups are good to join, good info in both...

I wanted to start lifting and strength training but I was too intimidated to do it on my own. I didn't want to look ridiculous or hurt myself. I did my research and hired a good trainer. I know it's costly but I figure I can pay the money now to be healthy or I can pay it later in medical bills. I would highly recommend a good trainer!

Training with guys is awesome ! I often do my lifting training while im alone with 15 guys and i know i wont wait for any barbell or look for help or a spotter very long hahaha

I would suggest to start from full body workout. Ask trainers on your gym to show you the technique of the most important but quite difficult excercises for begginers like squats, deadlifts, military press etc. Spend some time to learn proper technique, it might feel like wasting time but its worth it. During learning you will burn a lot of calories too because your body will struggle with new excercises.
Everyone were a begginer once so don't worry, and those who love this sport never laught at those who are just in the beggining, they really like to help, specially guys )

ps sorry for my english

I really like Stronglifts. I bought a good set of weights and bench on craigslist for about $100 and made a squat rack for my basement with quickrete and 2x4s and 5-gallon buckets. You could google it. I have everything I need! I have and have read NROL4W but the exercises are a little more involved so I might do that when this gets boring. I was surprised how soon I was able to lift decent weight and although my body weight did not change much (be prepared for this) I dropped two pant sizes in a couple of months. I actually think reading NROL4W is a good start, even if you do SL 5x5 first.

My local Y offers a free week or two for new members. You could see if one by you does the same, then schedule an orientation during your free trial.

You can also google each move, like "overhead press" and there are lots and lots of videos, some which emphasize what to do and not do.

ChandalNicole wrote: »

Ok. Seems like I should find a better gym with trainers lol. I'm a single mom so saving cash where I can is important. I work at a hotel which has a fitness center. The gym is very nice, people off the street get memberships and everything, and I get access for free. But the employees aren't trained for anything really. They're just there to make sure everything is clean. So I'm kind of on my own. I'll have to look into other gyms in town and see what I can find!

Look for an independent certified fitness trainer who will go to any gym. Just make sure the gym allows outside trainers. I think yours would because it doesn't sound like a commercial gym and has no trainers of its own on staff, hence no competition issues. If you're not familiar with lifting weights and your gym has no staff to demonstrate proper technique (a safety issue as much as an efficiency one) then even one session with a personal trainer is very beneficial.

I've been following the New Rules of Lifting for Women (NROL4W) and overall I like it, except I find it a bit confusing to alternate routines every time I work out. But I find lots of things a bit confusing, so the problem is more likely with me than the program. LOL. I've been checking out the Stronglifts program and it looks simpler, so I plan to give it a try. But the NROL4W book is well worth reading even if you go with another program, as another commenter already mentioned. I bought an inexpensive copy from ABEbooks, a network of independent booksellers. Or see if your local library has a copy, and if not, ask them to get it for you through interlibrary loan.

Good luck! Send me friend request if you like.