Clueless about the weight room

Start with a plan. Always walk in knowing what routine you're doing that day.

New Rules of Lifting for Women (or just New Rules of Lifting) - get the book, it's highly informative
Stronglifts - decent starter program; no book, just a website
Starting Strength - another good book
All Pro - never did this one, but I've read good things

YouTube is your friend for looking up proper form.

Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

I'm a woman, 41, and have been weightlifting for years. A big part of starting out is getting past the intimidation factor. If you can, the best thing is to sign up for some training sessions. Sometimes the gym will give you a free "tour" or session where they show you all the machines but this is less ideal than having a trainer for a few weeks.

If you aren't going to work with a trainer, I would suggest choosing 4 or 5 exercises to start out. You could choose from the lists on bodybuilding.com or something. So ok, write them down. Then look them up on youtube or bodybuilding.com to see them being done - look for how to keep good form. Take down any notes you'd like to have with you in the gym.

When I first started this, my goal was to get myself to the gym, do some things I knew, learn one or two new weight exercises, then just do cardio. If doing a new machine I would take time to learn where all the adjustments were, then do the exercise with no weight to feel it out, then add a bit of weight. And I'd write it down what weight I used. The first time might take you forever but you'll learn over time and get quicker. When I was doing cardio Id watch the people in the weights area and I'd choose something to try the next time.

Here are some tips: 1. Don't do your exercises right in front of the weight rack (where all the dumbbells are laid out). Leave space for people to walk up and get them. 2. People might come up to you and ask if you are done or if they can "work in a set." This is normal and if they "work in" it means you will take turns doing sets on a machine. 3. You will get extra staring if you do free weights (cuz you're female). And I mean LONG STARES. You aren't doing anything wrong, it's just cuz you're female. Don't let it scare you off. I suggest staring right back for several long awkward seconds until they look away. Try not to have any expression at all on your face.

Good luck, you can do this!!!

some gyms have a women's only section - it is a good starting place until you get comfortable with the exercises that you are doing before moving into the co-ed section. I always felt intimidated when I first started but now it is more of an "okay, just let me get this done" mentality.

Sarah4fitness wrote: »

Cannot emphasize enough how much you will benefit from the guidance of a certified personal trainer. Entering the weight room for the first time is GREAT and you'll be amazed at the progress you can make QUICKLY, but using proper form, having a proper program, and having professional guidance will help you progress (and keep you safe!) much more effectively than going alone. It's worth the money, particularly if you find out what certifications the trainers at your gym have, and ensure you work with someone with a GOOD cert w/more than a year or two of actual employed experience in the industry.

Yup!

I agree with everyone above. I used to teach a weight training for women class and the first thing I would teach them is that you have just as much right to be there as anyone else. Most people are not there to make fun of others and those that are probably don't know what they are doing or aren't actually working out! Get a trainer that you feel comfortable with and has your goals in mind. Even if you go and doing cardiovascular a few times to checkout the trainers in action...Good luck and lift that iron, it's so good for you in so many ways.

All good advice on here, just want to add that if you decide not to hire a trainer, at least get one to show you around. I'd say pick a program first then you can show the trainer what you want to do. Don't be intimidated like I was.