Weight Lifting - Tips for a beginner?
taylorwatson1
Posts: 30 Member
Currently I only do spinning 3-4 times a week along with the occasional visit to the hill climber in the gym, can anyone recommend a programme or have any tips for incorporating lifting weights into my routine?
Any help would be great as I'm completely clueless with regards to lifting weights!
Any help would be great as I'm completely clueless with regards to lifting weights!
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Replies
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What is your goal? How many days a week do you plan on weight training?0
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I actually would start with the strength training videos put out by Cathe Friedrich (www.cathe.com). She produces excellent weight training programs, and her videos are of excellent production quality. She also has superb form throughout her exercises.0
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taylorwatson1 wrote: »
Just a suggestion. If you are going to do cardio and weight training in the same day. I would do weights first, and cardio after. Or, if you can, cardio in the morning and weights later in the day. If you do your cardio first, you are not going to be able to give 100% to your weight training. If I were you. I would do a split.
Day 1 Chest and Triceps
Day 2 Back and Biceps
Day 3 Shoulders and Legs
I would choose 3-4 exercises per muscle group, and do 3 sets of 12-15 reps using light weight. In terms of what exercises to do. I can help you, if you want. Or, search google and You Tube.0 -
taylorwatson1 wrote: »
Just a suggestion. If you are going to do cardio and weight training in the same day. I would do weights first, and cardio after. Or, if you can, cardio in the morning and weights later in the day. If you do your cardio first, you are not going to be able to give 100% to your weight training. If I were you. I would do a split.
Day 1 Chest and Triceps
Day 2 Back and Biceps
Day 3 Shoulders and Legs
I would choose 3-4 exercises per muscle group, and do 3 sets of 12-15 reps using light weight. In terms of what exercises to do. I can help you, if you want. Or, search google and You Tube.
This. This is what I do. Generally like a 10 minute warmup on the bike and then lifting for a half hour or so. Then cardio. Bodybuilding.com has a ton of information that would help!0 -
Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.0
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I bought "New Rules of Lifting for Women" exactly a month ago and I absolutely love it! I have always been kind of intimidated by free weights and lifting in general but this book walks you through everything and outlines a program. I don't follow the nutrition part as it is focused on gaining muscle so I still eat in a deficit but the workouts are great. The book is a 6 month program and outlines everything for you so there isn't any guessing or confusing.
My boyfriend and I recently moved in together and he had a full weight set up so I was able to start a program without being in front of a ton of people - it's just me and Beyoncé in the basement lifting and it's amazing.
I've also heard "Strong Lifts" is great too but I haven't done it personally.0 -
Another vote for Stronglifts.com. Since you are a total newbie, you only have to learn five exercises - squats, bench press, rows, overhead press and deadlifts. You can learn about the program at stronglifts.com, download the app to track your progress and they have videos that you can watch to learn how to do the exercises. You only need to do it 3 days a week, and it only takes about 45 minutes per session.
I love it and have been seeing awesome progress using the program. Good luck!0 -
kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
^^^^ this0 -
kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
Why would you recommend compound movements to a beginner? Sorry, but that makes no sense to me. They need to learn basic movements first.0 -
quiksylver296 wrote: »Another vote for Stronglifts.com. Since you are a total newbie, you only have to learn five exercises - squats, bench press, rows, overhead press and deadlifts. You can learn about the program at stronglifts.com, download the app to track your progress and they have videos that you can watch to learn how to do the exercises. You only need to do it 3 days a week, and it only takes about 45 minutes per session.
I love it and have been seeing awesome progress using the program. Good luck!
Here is one problem with this program. Take shoulders for example. The delts alone are made up of three heads. There is no way to isolate each head by only doing a military press. Also, why would you want a beginner to start with compound movements such as deadlifts and squats? Exercises that if done improperly, increase the chance of injury. More so than others.0 -
quiksylver296 wrote: »Another vote for Stronglifts.com. Since you are a total newbie, you only have to learn five exercises - squats, bench press, rows, overhead press and deadlifts. You can learn about the program at stronglifts.com, download the app to track your progress and they have videos that you can watch to learn how to do the exercises. You only need to do it 3 days a week, and it only takes about 45 minutes per session.
I love it and have been seeing awesome progress using the program. Good luck!
Here is one problem with this program. Take shoulders for example. The delts alone are made up of three heads. There is no way to isolate each head by only doing a military press. Also, why would you want a beginner to start with compound movements such as deadlifts and squats? Exercises that if done improperly, increase the chance of injury. More so than others.
Compound lifts ARE the basic lifts. Yes, form is critical which is why most of us tell people to find a good trainer or watch vids, limit the weights and then video your lifts and look for issues.
Isolation lifts are there as finishing moves after basic compound lifts.
If you look at any basic beginner lifting program they all have the same basic movements: bench, squat, OHP, rows and deadlifts.
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piperdown44 wrote: »quiksylver296 wrote: »Another vote for Stronglifts.com. Since you are a total newbie, you only have to learn five exercises - squats, bench press, rows, overhead press and deadlifts. You can learn about the program at stronglifts.com, download the app to track your progress and they have videos that you can watch to learn how to do the exercises. You only need to do it 3 days a week, and it only takes about 45 minutes per session.
I love it and have been seeing awesome progress using the program. Good luck!
Here is one problem with this program. Take shoulders for example. The delts alone are made up of three heads. There is no way to isolate each head by only doing a military press. Also, why would you want a beginner to start with compound movements such as deadlifts and squats? Exercises that if done improperly, increase the chance of injury. More so than others.
Compound lifts ARE the basic lifts. Yes, form is critical which is why most of us tell people to find a good trainer or watch vids, limit the weights and then video your lifts and look for issues.
Isolation lifts are there as finishing moves after basic compound lifts.
If you look at any basic beginner lifting program they all have the same basic movements: bench, squat, OHP, rows and deadlifts.
I would never teach deadlifts or barbell squats to a beginner. I would start them with some more basic exercises, then progress. Agree to disagree.0 -
Compound lifts are more efficient and better at building functional strength. They are the basic lifts and as @piperdown44 mentioned, it's important to take it slowly and get form down - but they are the BASIC lifts and the CORE components of any program.
It doesn't make any sense to start doing random isolation exercises if you haven't got the basics down. And it's just not the most efficient or practical way for a beginner to start lifting.
If OP is interested in doing isolation work as well, have a look at ICF 5x5 which is pretty much SL with accessory work. However, if OP wants to continue to prioritize her spinning and cardio, it would probably be nice to have a 45-60 minute strength training session instead of spending a ton of time on accessories.0 -
piperdown44 wrote: »quiksylver296 wrote: »Another vote for Stronglifts.com. Since you are a total newbie, you only have to learn five exercises - squats, bench press, rows, overhead press and deadlifts. You can learn about the program at stronglifts.com, download the app to track your progress and they have videos that you can watch to learn how to do the exercises. You only need to do it 3 days a week, and it only takes about 45 minutes per session.
I love it and have been seeing awesome progress using the program. Good luck!
Here is one problem with this program. Take shoulders for example. The delts alone are made up of three heads. There is no way to isolate each head by only doing a military press. Also, why would you want a beginner to start with compound movements such as deadlifts and squats? Exercises that if done improperly, increase the chance of injury. More so than others.
Compound lifts ARE the basic lifts. Yes, form is critical which is why most of us tell people to find a good trainer or watch vids, limit the weights and then video your lifts and look for issues.
Isolation lifts are there as finishing moves after basic compound lifts.
If you look at any basic beginner lifting program they all have the same basic movements: bench, squat, OHP, rows and deadlifts.
I would never teach deadlifts or barbell squats to a beginner. I would start them with some more basic exercises, then progress. Agree to disagree.
How can one get more basic for a movement? If you sit down in a chair, that's a squat. If you pick something up off the floor that's a deadlift.
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@cgvet37 since you appear to be "training beginners", I'm curious to know when you started squatting? How long were you lifting for when you started squatting and deadlifting?0
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Sorry to hijack, but I have a question regarding the New Rules and Stronglifts programs. Can you do these programs with free weights? My husband has those Bowflex Select Tech weights and I am trying to find a program to work with those. Thanks!0
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BTW. There's also a reason that most of the beginner programs have you start with just the barbell. They also mention if you can't lift the barbell to find a lighter one to use like a standard lifting bar (about 5-8lbs) plus 5's or 10's on it.0
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taylorwatson1 wrote: »
Just a suggestion. If you are going to do cardio and weight training in the same day. I would do weights first, and cardio after. Or, if you can, cardio in the morning and weights later in the day. If you do your cardio first, you are not going to be able to give 100% to your weight training. If I were you. I would do a split.
I am not necessarily in full agreement with doing weight training first. It really does depend on your ultimate goals. As a runner, it would be disastrous for me to do weights before my running work-outs. For 3-4 times a week, if you only want to tone, I do think weights first is probably the way to go.0 -
jordyngiulio wrote: »I bought "New Rules of Lifting for Women" exactly a month ago and I absolutely love it! I have always been kind of intimidated by free weights and lifting in general but this book walks you through everything and outlines a program. I don't follow the nutrition part as it is focused on gaining muscle so I still eat in a deficit but the workouts are great. The book is a 6 month program and outlines everything for you so there isn't any guessing or confusing.
My boyfriend and I recently moved in together and he had a full weight set up so I was able to start a program without being in front of a ton of people - it's just me and Beyoncé in the basement lifting and it's amazing.
I've also heard "Strong Lifts" is great too but I haven't done it personally.
You are so lucky, I think half the battle is going into the weights room the first time in front of all the experienced people!
Thank you everyone for the advice, I'm going to have a look at all of the programmes you've recommended and find one that will suit me (fingers crossed)!0 -
kathrynjean_ wrote: »@cgvet37 since you appear to be "training beginners", I'm curious to know when you started squatting? How long were you lifting for when you started squatting and deadlifting?
I never said I trained beginners. I was a beginner at one time though. I don't do squats or deadlifts anymore, do to arthritis in my lower back. It's not worth the pain. To answer your question though. I did not start doing dead lifts or squats until my Junior year in high school. I started lifting my Freshman year. All I had was a bench, a barbell, and some dumbells. I had great results, and it helped me when I advanced later on. Yes, I speak from experience.0 -
filovirus76 wrote: »taylorwatson1 wrote: »
Just a suggestion. If you are going to do cardio and weight training in the same day. I would do weights first, and cardio after. Or, if you can, cardio in the morning and weights later in the day. If you do your cardio first, you are not going to be able to give 100% to your weight training. If I were you. I would do a split.
I am not necessarily in full agreement with doing weight training first. It really does depend on your ultimate goals. As a runner, it would be disastrous for me to do weights before my running work-outs. For 3-4 times a week, if you only want to tone, I do think weights first is probably the way to go.
From what I read from the OP. If you do your weight training first, you will deplete your glycogen stores. Without those glycogen stores, it's hard to weight train at 100%. If I was a runner, I would not want to gain much muscle anyways. A lesson I learned while in the Military.0 -
kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
Why would you recommend compound movements to a beginner? Sorry, but that makes no sense to me. They need to learn basic movements first.
I can tell you why SL worked for me as a beginner. (I was proficient at bodyweight or light lifting when I began the program)
SL trained me to build strength fast.
I began with the 35# women's bar and progressively added weights each session. I gained power fast. The isolation work may help me gain a bit more muscle so that I can continue to lift more weight on my compound lifts. But, as a foundation, compound lifts take precedence because it hits most muscles in less time. I may add isolation work for definition as well as help me with my mobility/activity/sport/...
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kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
Why would you recommend compound movements to a beginner? Sorry, but that makes no sense to me. They need to learn basic movements first.
I was just thinking the same, total contradiction. Beginners, start with basics not advanced compound moves, injury waiting to happen.
Seems every time a thread like this pops up, the answer has to be stronglift 5x5. OPs goal is to tone up, not gain strength. Body-weight to light lifting is what she needs not strong lifts. Again with her goal, cardio first wont effect her weight training if she is light/high rep. Studies have shown that cardio before lifting increases HR which in turn burns more calories, with toning/weight loss still in mind its maybe advisable.0 -
JoshuaMcAllister wrote: »kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
Why would you recommend compound movements to a beginner? Sorry, but that makes no sense to me. They need to learn basic movements first.
I was just thinking the same, total contradiction. Beginners, start with basics not advanced compound moves, injury waiting to happen.
Seems every time a thread like this pops up, the answer has to be stronglift 5x5. OPs goal is to tone up, not gain strength. Body-weight to light lifting is what she needs not strong lifts. Again with her goal, cardio first wont effect her weight training if she is light/high rep. Studies have shown that cardio before lifting increases HR which in turn burns more calories, with toning/weight loss still in mind its maybe advisable.
@taylorwatson1 , what specifically do you mean by toning? I've seen the various definitions in other threads but I want to know what the OP has in mind.0 -
kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
Why would you recommend compound movements to a beginner? Sorry, but that makes no sense to me. They need to learn basic movements first.
I can tell you why SL worked for me as a beginner. (I was proficient at bodyweight or light lifting when I began the program)
SL trained me to build strength fast.
I began with the 35# women's bar and progressively added weights each session. I gained power fast. The isolation work may help me gain a bit more muscle so that I can continue to lift more weight on my compound lifts. But, as a foundation, compound lifts take precedence because it hits most muscles in less time. I may add isolation work for definition as well as help me with my mobility/activity/sport/...kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
Why would you recommend compound movements to a beginner? Sorry, but that makes no sense to me. They need to learn basic movements first.
I can tell you why SL worked for me as a beginner. (I was proficient at bodyweight or light lifting when I began the program)
SL trained me to build strength fast.
I began with the 35# women's bar and progressively added weights each session. I gained power fast. The isolation work may help me gain a bit more muscle so that I can continue to lift more weight on my compound lifts. But, as a foundation, compound lifts take precedence because it hits most muscles in less time. I may add isolation work for definition as well as help me with my mobility/activity/sport/...
A beginner is someone with little to no knowledge or something. If you were proficient in body weight and light lifting you are NOT a novice therefor you could not have been a beginner when you started SL.0 -
Guys who are recommending that beginners not do compound movements, what are you recommending that beginners do, as far as weight lifting goes?0
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Sorry to hijack, but I have a question regarding the New Rules and Stronglifts programs. Can you do these programs with free weights? My husband has those Bowflex Select Tech weights and I am trying to find a program to work with those. Thanks!
I do the lifts in those programs with dumbbells mainly, rather than a barbell. Not sure if that is recommended or advised, but for me it has helped me keep my form in check because you have to balance out each side of your body. I suppose you have to do that with a barbell as well, but just thought I'd add my $0.02 since you asked.0 -
JoshuaMcAllister wrote: »kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
Why would you recommend compound movements to a beginner? Sorry, but that makes no sense to me. They need to learn basic movements first.
I was just thinking the same, total contradiction. Beginners, start with basics not advanced compound moves, injury waiting to happen.
Seems every time a thread like this pops up, the answer has to be stronglift 5x5. OPs goal is to tone up, not gain strength. Body-weight to light lifting is what she needs not strong lifts. Again with her goal, cardio first wont effect her weight training if she is light/high rep. Studies have shown that cardio before lifting increases HR which in turn burns more calories, with toning/weight loss still in mind its maybe advisable.
@taylorwatson1 , what specifically do you mean by toning? I've seen the various definitions in other threads but I want to know what the OP has in mind.
Tbh I just want some definition in my abs and strength in my top half but I'm not overly fussed about a lot of definition in my arms, etc.
I just want to be able to continue losing my fat and ensure I'm not just tiny when I get to goal, so I want to start training so when I lose fat I'll have a little definition!0 -
JoshuaMcAllister wrote: »kathrynjean_ wrote: »Actually, if you're a beginner I would not recommend a split program. Instead, focus on full body programs with compound movements. StrongLifts 5x5 is popular around here (and a personal favorite), but you can also look into New Rules of Lifting for Women (NROLFW) or Ice Cream Fitness.
Why would you recommend compound movements to a beginner? Sorry, but that makes no sense to me. They need to learn basic movements first.
I was just thinking the same, total contradiction. Beginners, start with basics not advanced compound moves, injury waiting to happen.
Seems every time a thread like this pops up, the answer has to be stronglift 5x5. OPs goal is to tone up, not gain strength. Body-weight to light lifting is what she needs not strong lifts. Again with her goal, cardio first wont effect her weight training if she is light/high rep. Studies have shown that cardio before lifting increases HR which in turn burns more calories, with toning/weight loss still in mind its maybe advisable.
That's because SL5x5, SS5x5 and numerous other beginning lifting programs start you out with compound exercises. Squat, deads, OHP, bench and rows are NOT advanced compound moves. Those moves are the basics.
If you "tone up" you ARE gaining strength.
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