Any female lifters? Need a bit of guidance...

mmnv79 · January 2016

Now I have lost some weight and feel more confident, I want to start lifting weight but I'm not sure what's the appropriate weight to start lifting. I read about 5x5 and other workouts but I don't know how often and how heavy should I lift. I just joined a sport complex and there's no one to assist me with this. The only reason I joined this complex instead of a private gym, it's because I intend to swim and use the sauna and steam rooms. I would appreciate any advice.

jemhh · January 2016

The following is a list of a few lifting programs that can be run by beginners. All of them give you the info (sets, reps, frequency, etc.) that you need.

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

mmnv79 · January 2016

@jemhh You have no idea how much I appreciate your reply. Thank you very much for all the links! You are very helpful.

jemhh · January 2016

mmnv79 wrote: »

@jemhh You have no idea how much I appreciate your reply. Thank you very much for all the links! You are very helpful.

Glad to help. Let us know if you have more questions. Most programs are very similar content-wise and differ mostly with rep ranges.

mmnv79 · January 2016

Thanks @jemhh . I guess it will be a good idea to take measures and pictures of myself often in the coming months in order to have a clear visual on my progress.

Sumiblue · January 2016

I started with Stronglifts 5x5. If you go to the site and/or get the app it's all spelled out. Even has form videos. There is a great women's group for lifters doing SL here on MFP. I can't say enough how awesome lifting weights has been for me. I am 46, 5'2" and lost 16 lbs and 14 inches overall. Changed my shape & attitude! Whatever program you decide on, enjoy!

mmnv79 · January 2016

Thanks @Sumiblue I couldn't find that group. Can you please pass me the link? Thanks you!

I printed out some of the templates and took them with me to the gym, to keep a record of what I have done. But I should learn the name of the muscles and machines. I'll let you know how I get on.

nutmegoreo · January 2016

http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

Sumiblue · January 2016

Beat me to it

Sumiblue · January 2016

My post got cut-There is also the free app for Stronglifts. Has videos & tracks your progress. It's very useful.

mmnv79 · January 2016

Thanks a lot! I'll take a look to the group and to the Stronglifts app.

gogojodee · January 2016

Bump.

arditarose · January 2016

SL 5x5 literally tells you what to do every workout. How much to lift and when.

mmnv79 · January 2016

Yes, 5x5 is probably the best one I have seen so far. The exercises are really well explained, the videos, the spreedsheets, etc. It helped me alot to understand how it works, etc.

Thanks everyone for your advice.

ryansmom09 · January 2016

Bump

SnowballsMom805 · January 2016

Wow thanks for this post you all it seems very useful.

The_Mama_J · January 2016

Thank you for posting and also for the detailed reply. I had the same question about adding weights and the whole thread has been a great help!

angel87_07 · January 2016

Stronglifts app was great for me to start with. It really helps monitor your progress. I love weightlifting it's helped me so much.

mmnv79 · January 2016

Have to say, at first I was embarrassed to go (I can't count the number of times I have used the excuse that I am too out of shape to go to the gym) but did anyway and I soon realized that everyone is really concentrating on themselves. I put on my headphones and focus on working on myself. Now I love going to the gym and the one thing I don't do is worry about other people. If you are like me, please, don't be embarrassed to go to the gym because is where you go to change whatever is making you feel embarrassed in the first place. I wish I had started lifting sooner.