Help! I don't know how to weightlift!

I know the feeling. I feel lost and confused at the weight section of the gym. My solution isn't for everyone but I went out and used a personal trainer for 3 months and now I just do what I did with him on my own.

it can get pretty detailed and complicated but a lot of what you read out there is for advanced lifters. As a new lifter, you should go easy and slow. A lot of folks recommend the 5x5 program, but as a beginner you will probably get early success no matter what program you use. I suggest you start with the more complex exercises - that is to say exercises that get multiple muscle groups like the bench press and deadlift. You really don't need to isolate muscles this early in the game. For the first few weeks, you shoudl focus on good technique (form) and getting confident. Find someone who can spot you (and better, coach you a bit) either at home or through whatever gym you join. Splits are just a way of breaking down the frequency of lifts for a specific muscle group. For a beginner, one full body workout 3 times a week should get you going nicely.

Bodybuilder.com has all kinds of things from muscle charts to video's. They will try to push paid for workouts and supplements - hey, they gotta make money. But there is lots of good free information at the site that will help you learn so don't spend money - just read. I also like bodyrecomposition.com. The guy is a scientist and it takes some thinking while you read, but he shares a lot of info in his articles.

Avoid "get rich quick" programs and just stick with the basics to build your foundation. You can research and learn more as you go.

shaynataggart wrote: »

I am so confused by muscle groups, split sessions, different types of moves. Can anyone help to simplify what I should be doing as a beginner weightlifter, looking to reduce body-fat, along with diet and HIIT Running. I have no idea where to start, the weight I should lift, etc!!

Getting a trainer for a few sessions is not a bad idea-particularly for your form.

The most commonly recommended program is probably Stronglifts 5x5. It is a very simple program and I'm pretty sure he tells you how to figure out your starting weight. The website explains the program in detail (and is free). There is also an app (the basic version is free) to help track and remember what you're supposed to do.

I have not used it myself-but I have looked into it and it is a solid progressive program. Do a search and you will find multiple threads on it and possibly even a group on here. There are a few other popular ones but SL is very simple.

Get with a trainer, go to a gym and make friends or you can get on youtube and find all kinds of tutorials on any movement you can think of. Trainer is probably the best option though, but check their creds and get opinions from others.

slaite1 wrote: »

The most commonly recommended program is probably Stronglifts 5x5. It is a very simple program and I'm pretty sure he tells you how to figure out your starting weight. The website explains the program in detail (and is free). There is also an app (the basic version is free) to help track and remember what you're supposed to do.

Thanks for this. I'm starting weights tomorrow and didn't know where to start. That programme of lifting seems really straightforward and accessible. Fingers crossed for tomorrow!

liftreadphilosophize wrote: »

sway6 wrote: »

Knowledge is power and when u don't know anything about what u are starting try google and YouTube. Those two together will show u and tell u what to do.

If u want to gain muscles, stick to reps 1-5. Meaning, so maybe 3-5 sets of repetitions between 1-5.

Maintain and tone up, so rep counts between 5-10

And fat burn rep scheme is over the 10 reps.

Keep in mind, typically when u do MORE reps, the weights are typically going to be less because of muscle fatigue.

When u are doing any movement try not to compromise technique and form. Once u notice that fatigue is coming and u seem to look your form, cut back on your weights and do it right.

I think u should YouTube whatever movement u have a question about and go from there.

Is this true? I've never heard of a "fat burning rep" range. (Not saying I don't believe you, I just haven't heard this before!)

No, it's not a "fat burning rep range". But, if the weight is low enough that you can bang out tons of reps easily (like 15-20)-it's basically cardio.