Newbie wanting to start lifting...tips needed!

Stronglifts is a great beginner program designed for increasing strength.

Stronglifts will tell you exactly how many days a week to lift, all good programs will.

Another vote for Stronglifts. You can check it out and download the app at stronglifts.com. It's five exercises, three days per week, and only takes me about 45 minutes per session. I work without a spotter with no problem. The couple of times it has gotten heavy, I've asked someone else at the gym to spot me, and they always do. I don't specifically eat anything before or after unless I'm hungry (unless you are an elite athlete, eating before/after isn't necessary).

I just posted some progress pictures here, if you want to check it out.

http://community.myfitnesspal.com/en/discussion/comment/35898105#Comment_35898105

Personally, I would recommend you just start with Stronglifts (or another progressive, heavy lifting program). You can modify anything that's too heavy to be completed with dumbells or other options. If you want to do a few sessions with a trainer, you could use them to practice your form on the compound lifts you'll need (squats, overhead press, etc). There really is not reason to spend time doing a different program first unless you really want to because the program is totally modifiable to fit your abilities and you will love the progress you make doing it.

Stronglifts calls for 3 times per week. Might be different for the other programs, I'm not sure. Whatever program you pick, just do it consistently and you will see results.

What you eat depends on your goals. Want to lose fat? Then eat at a deficit. Want to recomp? Then eat at maintenance. Want to bulk and grow more muscle? Then eat at a surplus. Eat whatever food fits into your calorie allowance that you like. Make sure you get adequate protein, but you don't need to go completely nuts and drink raw eggs or mortgage your house to buy fancy protein supplements or anything like that (unless you enjoy those foods in which case go for it!).

If Stronglifts is the program you think you're interested in, check out the MFP group for women doing Stronglifts. Lots of great info about modifications for beginners, form videos, etc. It's a really great group.

Sounds like a smart way to start. The worst thing you can do to yourself is lift weight, with poor form. I have always felt using free weights was a better way for myself, just because you use muscles to stabilize the weight that isn't hooked to a cable. That being said, I also have a bunch of lifts that include cabled machines that I really like.

Work yourself into the weights as you're comfortable. Ask questions to people that look like they're willing to help out. A lot of people don't have, or make, time to help newbies out. We've all been there though. Obviously there's the internet and youtube, etc. You look to be a pretty smart woman, you'll know what videos to trust and who not to.

There are also apps that have pretty decent workout plans. I like jetfit. You can use other peoples routines, make your own or use one's they've put together. I'm sure there some other great ones out there, I just haven't looked for them.

I think most workouts are set up for 3-5 days a week. I do 5. Generally you want to work an opposite muscle group from what you did the day before. So if you do chest on Monday, do back on Tuesday, legs Thurs and Bicep/Triceps on Friday. I usually do BI/Tri on Wed and shoulders on friday. You could easily do shoulders with your back on tuesday, if you only want to workout 4 days a week.

I take a pre workout drink called Nano Vapor. Post workout shake is Syntha-6. I like that because it has a great carb/protein ratio, which I feel is a great thing to give your body after draining it. You should switch these up here and there though.

I don't lift weights to be a model or a bodybuilder. I just do it because it's something I've always been good at and I enjoy it. So, take my input for what it's worth. I'm sure you'll hear all sorts of opinions and words of advice. Pick and choose what you think is right and have fun!

I've never heard of stronglifts. I'll have to check them out!

Squats and deadlifts are pretty ab intensive already. I don't do isolated ab work but you could if you wanted!

jessiefrancine wrote: »

armydreamers wrote: »

Maybe a dumb question but what do you do for abs?

I haven't done any ab-targeted exercises in probably 6 months, but my abs look better than ever because they are forced to support the heavy weights when I squat, lift above my head for overhead press, etc. You can certainly do ab stuff if you want, but I've always hated crunches and whatnot and I find I don't really need them.

Same.

Loved stronglifts as a beginner. If you can meet trainers before hand let them know what you want help with don't leave it up to them. Some are not the most female lifting friendly so be prepared for that.

I have done Strong Lifts and really liked it as well.

As for hiring a trainer. I know it can be pricey, but if you let them know exactly what you want to learn (how to squat, deadlift, bench and overhead press with proper form), you won't be signing up for a lifetime of training sessions. You can get the basics down in a month, two tops. Obviously we are continuously working on form, but after awhile you can work on it yourself. Especially if you have videos and have people critique.

I could barely afford a trainer when I started lifting, and there were times my bank account was almost empty lol. But I got through it. And now my life is changed forever. Totally worth the investment.