How did you get started lifting heavy?

Adah_m · February 2016

Hey Lifters,
I'm looking for some guidance on where to start to get back into lifting. I was starting to learn about a year ago when I found out I was pregnant and for some stupid reason I stopped training during my pregnancy. Now I'm 4 months PP and looking to get back to lifting. I've been back in the gym wasting my time on hours of cardio and I'd rather focus on getting strong. Unfortunately, I don't have anyone to work out with and can't afford a trainer, and I need to know what routines to follow, how many reps/sets I should be starting with, any resources for learning proper form, how to split up my muscle groups, how many rest days for each muscle group, et cetera. I'm very serious about lifting-nothing (not even a lower number on the scale) makes me happier than adding more weight to a lift- but it's been a long time and I don't think I was ever doing things properly. I want to make sure I avoid injury and use a program that will actually make me stronger. I work out 5x/week for about an hour either before or after work. Sat & Sun I don't currently go to the gym but could probably fit in a short body weight workout at home. (I have a 4 month old baby that doesn't like mommy to put him down. Ever. lol)
For my starting point- I'm strong with decent energy, but I've gained a lot of weight with my pregnancy and currently weigh in at 265 and 5'8''. I can do some body weight things- squats, planks, wall sits, et cetera with good form but not for long, and I'm far from a pushup or pull up.
Any suggestions on a good program that's easy to follow would be really, really appreciated. Like I said, I'm doing this alone and I'm usually the only girl on the side of the gym with weights.

I want to look like I know what I'm doing. My membership is with LA Fitness- and before anyone mentions it- I'm not into crossfit and don't have any interest, at least for right now.

For reference- here are some success stories from some of my heroes over at Nerd Fitness. I do log for now but would really like to focus in the coming months on meticulous clean eating and strength training- and my goal isn't necessarily weight loss but inches loss, strength gains, flexibility, and overall mobility improvement.

http://www.nerdfitness.com/blog/2011/06/13/60-pounds-overweight-to-6-pack-abs/
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

TaraTall · February 2016

I bought the book New Rules of Lifting For Women - Lift Like a Man, Look Like a Goddess. I really enjoyed it. It starts out reasonably simple and gets progressively more challenging. I highly recommend it for a 're-begginer'.

Also, see if LA Fitness has any free PT sessions, I think most places do?

As for form and such, check out you tube videos for some extra support and binge on instagram friending.

Good luck!

whmscll · February 2016

Try StrongLifts 5x5. This is a great beginner program with an emphasis on proper form and focusing on the main lifts that work out all the main muscle groups together. The app tells you what you should be doing at each workout. There is a SL 5x5 forum on MFP, lots of form videos and good information on Google. Better than New Rules of Lifing, IMO. Starting Strength is good, too.

Also, most gym "trainers" know very little about proper weightlifting form, they usually steer you toward dumbbells or machines.

grapaj · February 2016

Years ago I read NROLFW and was pumped about hitting the real weights. The program became too elaborate for me so I then switched to StrongLifts 5x5. Never looked back and my workouts are now low rep/heavy with the odd higher rep finishers if I have juice left in the tank.

Go get it!

grapaj · February 2016

Adah_m wrote: »

I'm usually the only girl on the side of the gym with weights. I want to look like I know what I'm doing.

LOL I know how you feel and I usually feel very empowered when this happens to me.

SonyaCele · February 2016

Adah_m wrote: »

Like I said, I'm doing this alone and I'm usually the only girl on the side of the gym with weights. I want to look like I know what I'm doing.

99% of the people in the weight room don't know what they are doing. so dont worry about ooking like you dont know what you're doing.

and since you said not to mention crossfit, its actually not a bad intro into weight lifting and its a good workout and a way to learn how to lift.

erickirb · February 2016

SonyaCele wrote: »

Adah_m wrote: »

Like I said, I'm doing this alone and I'm usually the only girl on the side of the gym with weights. I want to look like I know what I'm doing.

99% of the people in the weight room don't know what they are doing. so dont worry about ooking like you dont know what you're doing.

and since you said not to mention crossfit, its actually not a bad intro into weight lifting and its a good workout and a way to learn how to lift.

Many boxes don't teach form and working up in weight slowly, so it is good to be weary of them, but that doesn't mean you can't go that route, just do your research first.

Adah_m · February 2016

[quote="whmscll;35428739"Also, most gym "trainers" know very little about proper weightlifting form, they usually steer you toward dumbbells or machines.[/quote]

To be honest, I hate LA Fitness for a lot of reasons and this is one of them. Unfortunately it's within walking distance of my job and my kid's daycare, so I can't beat the convenience. The force you to take one session when you start your membership and the lady who worked with me actually tried to give me really bad advice and said free weights were far too advanced for me. They're not very knowledgeable and they're always trying to rope you into their contracted trainer programs.

kjm3579 · February 2016

I do StrongLifts 5x5 and highly recommend it -- you can start with just the bare bar and work up from there -- they have online help and videos to teach proper form & you can always pay for a trainer for just one or two sessions to help you if you need it getting started. I also run and do spin class to cover cardio - training for eventually running a marathon, probably in a year or two.

runningforthetrain · February 2016

I am looking to do the same- free riding on your post for the information.

singingflutelady · February 2016

I did strong lifts and now doing an intermediate program. I am back from a 10 month break for medical reasons and had to restart. The first time I did less effective programs (Jamie reason live fit) and wasted time before doing a good program (strong curves and 2 nia Shanks programs) so this time I cut to the chase and started where I should have started before.

Adah_m · February 2016

How do you guys track your lifts? I've always had trouble with this and then I lose track of what the last amount I lifted was. I tried carrying a little notebook and that was an awful solution. I could use an app but my gym doesn't have WiFi and there's no coverage in the building. It needs to be something I can use offline and hopefully simple and not a bunch of steps to log things. Did someone mention SL 5x5 has an app?

singingflutelady · February 2016

Yes strong lifts has an app. The one I am doing now doesn't so I made a chart in a notebook and it works fine for me

MlleKelly · February 2016

I love the Body Sculpting Bible for Women. It's got different programs for your different levels (beginner, intermediate, advanced) and for different goals (toning, strength/power, bulking for shows). It also has different exercises adapted to your equipment - if you have a home gym or a full gamut of equipment at a fancy gym. It's easy to follow and I've always loved the results I get in 4-6 weeks.

Sumiblue · February 2016

Staci from Nerdfitness was a big motivator for me. I wanted to achieve her fit look and I started researching lifting programs. I started with Stronglifts 5x5 which is 3x/wk. I did that for a little over a year. Got serious about cutting fat (deficit eating) and now I'm doing PHUL, an intermediate lifting program, 4x/wk. SL 5x5 is a solid program and doesn't take that long. You progress quickly and there is an easy app to track workouts. Also, a women's group on MFP for SL. Lots of support.

Adah_m · February 2016

Yeah I cycle for cardio right now. I'm not and never will be a runner lol. I respect runners, but everything about my body hates endurance training. Even at my most athletic (cheerleading, dancing, and playing soccer in high school) I was a sprinter. I love HIIT because I can get a lot more short badass spurts in than I can in one long slow effort.

mattsams1 · February 2016

Look into Pavel Tsatsouline's Power to the People program - 2 sets x 5 reps or 5/3/2 - 5 days per week - 2 lifts (Deadlift and a Press - pick your press). Add weight to the bar every workout until you can no longer add weight. Lather, Rinse & Repeat until strong. Or check out Dan John's Easy Strength program.

ew_david · February 2016

Adah_m wrote: »

How do you guys track your lifts? I've always had trouble with this and then I lose track of what the last amount I lifted was. I tried carrying a little notebook and that was an awful solution. I could use an app but my gym doesn't have WiFi and there's no coverage in the building. It needs to be something I can use offline and hopefully simple and not a bunch of steps to log things. Did someone mention SL 5x5 has an app?

I use the Fitocracy app to track.

SonyaCele · February 2016

Adah_m wrote: »

How do you guys track your lifts? I've always had trouble with this and then I lose track of what the last amount I lifted was. I tried carrying a little notebook and that was an awful solution. I could use an app but my gym doesn't have WiFi and there's no coverage in the building. It needs to be something I can use offline and hopefully simple and not a bunch of steps to log things. Did someone mention SL 5x5 has an app?

i just use a notebook. i've tried online logging but it was too cumbersome.

singingflutelady · February 2016

@SonyaCele what program are you running? I know you are way more advanced than I am but just interested. I'm doing Texas Method at the moment. I like it so far but I don't know anyone doing it. I hope it's considered a good program. FYI I am more interested in strength than hypertrophy but hypertrophy is a nice side effect lol

_lyndseybrooke_ · February 2016

Another vote for SL 5x5. It's pretty much impossible not to understand it, which is perfect for starting out. I wouldn't be splitting up body parts yet. Simple total body workouts that will allow you to build strength quickly is ideal. Once you've been lifting for awhile, an intermediate program/split would be fine. At that point, you'll know enough to not need someone to break it down for you piece by piece.

5x5 is just five movements done three at a time, three days per week. Pretty much all you need to know can be found at http://stronglifts.com/5x5/. Focus on form, milk those newbie gains, and don't over-complicate it. Watch form videos and start light (just the bar except for deadlifts). For me, the best thing to do was to stop overthinking it and just do it. All of the details will work themselves out. Don't be scared to start - just do it.

Starting Strength and NROLFW are also pretty popular programs for beginners. I'm not familiar with SS, but I did buy the New Rules of Lifting book and looking back at it now after two years of lifting, it seems a little unnecessarily complicated for a beginner. But maybe I'm wrong.

SonyaCele · February 2016

singingflutelady wrote: »

@SonyaCele what program are you running? I know you are way more advanced than I am but just interested. I'm doing Texas Method at the moment. I like it so far but I don't know anyone doing it. I hope it's considered a good program. FYI I am more interested in strength than hypertrophy but hypertrophy is a nice side effect lol

oh i doubt i'm way more advanced, its all relative. I'm doing the conjugate method. Its complicated and the only way i can do it effectively is with my trainer, She tells me what to do and calculates all my weights because the 80% of this and 50% of that and bands and chains and boards and all the other crazy equipment and various cycles is all so confusing to me i'd spend all day just trying to figure out my workout. But its a great program, it incorporates strength and hypertrophy, i think most lifting programs do. We have max effort days and speed/volume days, and lots of accessory movements and lots of core.
I dont know anything about the texas method, i've never done that i have only done the conjugate. My guess is they are similar?, just a different approach to find a record breaking formula.

Adah_m · February 2016

Sumiblue wrote: »

Staci from Nerdfitness was a big motivator for me. I wanted to achieve her fit look and I started researching lifting programs. I started with Stronglifts 5x5 which is 3x/wk. I did that for a little over a year. Got serious about cutting fat (deficit eating) and now I'm doing PHUL, an intermediate lifting program, 4x/wk. SL 5x5 is a solid program and doesn't take that long. You progress quickly and there is an easy app to track workouts. Also, a women's group on MFP for SL. Lots of support.

As far as eating to a deficit- I'm tempted to start a whole conversation on the nutrition piece- but what does your eating plan look like? I always have a hard time because I DO need to lose fat and inches, but I want to build strength. I've had a lot of success in the past with high protein/low carb diets like atkins or eating paleo and when I cut calories really low (1400 or below) I feel awful. My body temperature drops, I need more sleep, and I don't have the energy to really go hard at the gym. I need a good plan that works, helps you get stronger and if possible lose fat at the same time. Right now I'm planning on going paleo and limiting fruits and other sources of carbs and going max 1600 cals. I'd still have a caloric deficit but enough protein to build muscle... I think. I did do some research on the eat more to lose weight method and when I did up my calories last year I broke through a plateau but then I got off track.

quiksylver296 · February 2016

whmscll wrote: »

Try StrongLifts 5x5. This is a great beginner program with an emphasis on proper form and focusing on the main lifts that work out all the main muscle groups together. The app tells you what you should be doing at each workout. There is a SL 5x5 forum on MFP, lots of form videos and good information on Google. Better than New Rules of Lifing, IMO. Starting Strength is good, too.

Also, most gym "trainers" know very little about proper weightlifting form, they usually steer you toward dumbbells or machines.

All of this! I love my Stronglifts!

grapaj · February 2016

I have a small 4x6 size clipboard and I keep my current program spreadsheet on it + the past one for reference.

FabianRodriguez94 · February 2016

For tracking my lifts, I write down the heaviest amount of weight I was able to lift with proper form for 3/5 of the sets in my "notes" on my iphone.

Sumiblue · February 2016

I eat what I want. I tried paleo and felt crap. It's too restrictive for me. I set MFP to lose .5/week and I am on track, sometimes lose more. But I didn't have a lot to lose. Trying to restrict too much is setting yourself up for failure. Maybe set your goal to 1 lb/week and see how it goes. I'm eating chocolate, ice cream, bread in moderation and still lose. I do avoid big pasta meals because they are just too calorically dense for my goals. I concentrate on my protein macro to preserve muscle which keeps carbs lower but not too low. I don't worry about fat.

LKArgh · February 2016

You are not wasting your time doing cardio. For health reasons, you need both cardio and strength training. For weight loss, you definitely will benefit from cardio. Do not see this as one or the other, find some balance.
Rely on exercise for health, fitness and specific goals (becoming stronger, building muscle, being faster), focus on limiting calories for losing the weight.
With a 4 month old, and trying to get back to exercise, I doubt that adding new dietary restrictions will be a good plan. Overcomplicating meal planning will most probably mean you will end up exhausted and frstrated and unable to follow the plan. Focus on the basics: less calorie dense foods (large volume, lower calories, so you do not end up constantly hungry), portion control to stay within calorie limits, a reasonable combination of cardio and strength training. Do not go for fast results, focus on not burning out.
From the schedule you describe, I would personally focus cardio on walking with the baby a couple of times during weekdays before or after work (it is also something babies this age love as long as you get a good carrier), walks with the baby on weekends, and then go to the gym for weight training. Any of the beginner programs for 2-3 times per week will do (most are 3 times, a few can work only twice per week). Especially since you say you like walking for cardio, it sounds like a waste of time to not do with the baby and go to the gym for cardio. Unless the weather is incredibly awful where you live. But then again you could try something like a mall or other covered area for walks?

whmscll · February 2016

An important tip...when you follow StrongLifts 5x5 it wants you to start out deadlifting with 95 pounds on the bar. Bad idea! Even if you could lift that much weight from day 1, it's too much weight while you're learning correct form. However, when you use smaller plates to deadlift, you need to put them on something so they are at the correct height. They need to be about 8 inches off the floor (same height as having two 45 pound plates on the bar!) This is also the case with the barbell row. Otherwise you are bending over too far towards the floor. I don't think the StrongLifts program mentions this! You can 1) rest the plates/bar on step risers 2) rest the bar on the safety pins of a squat rack/power cage (if you can adjust the pins so they are about 8 inches off the floor) 3) invest in plastic training plates, also called bumper plates. These are the same size as a 45 pound plate but only weigh 10 pounds (sometimes you can find 5 pound ones). I found them at Dick's Sporting Goods for $20 each. They are also available at Sports Authority and a bunch of places online at similar prices.

Adah_m · February 2016

@whmscll Thank you for the advice! I did the row today with the bare bar and noticed that was a problem that the videos/tutorials failed to mention. I'm sure I did the absolute wrong thing by resting the bar at the bottom of the movement between sets and just doing most of the sets in a row. Clearly the bare bar is a little light for me if I didn't need any rest time between sets, but now I know what to do next time.

Also, @aggelikik I live in Georgia and it's been really cold the last few months compared to our normal temp this time of year. I was able to get the baby out and hike up the mountain a few weeks ago but haven't been able to be consistent. I might do the mall thing this weekend. To be honest, I far prefer cycling to walking for cardio because I can speed up/increase the resistance on intervals and make it HIIT. The baby does indeed love his carrier though. Five minutes into any walk and he's out like a light.

LKArgh · February 2016

Adah_m wrote: »

@whmscll Thank you for the advice! I did the row today with the bare bar and noticed that was a problem that the videos/tutorials failed to mention. I'm sure I did the absolute wrong thing by resting the bar at the bottom of the movement between sets and just doing most of the sets in a row. Clearly the bare bar is a little light for me if I didn't need any rest time between sets, but now I know what to do next time.

Also, @aggelikik I live in Georgia and it's been really cold the last few months compared to our normal temp this time of year. I was able to get the baby out and hike up the mountain a few weeks ago but haven't been able to be consistent. I might do the mall thing this weekend. To be honest, I far prefer cycling to walking for cardio because I can speed up/increase the resistance on intervals and make it HIIT. The baby does indeed love his carrier though. Five minutes into any walk and he's out like a light.

I was thinking more in term of time management. At least for me, the only way to commit to doing things when my kids where tiny was to include the kids in as many activitites as possible and work around their schedule and preferences. If you have a typical 8 hour working day, I am guessing that juggling cardio at the gym, lifting, spending time with the baby, and actually getting some sleep cannot be easy.

How did you get started lifting heavy?

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