Weight Lifting - Tips for a beginner?

What is your goal? How many days a week do you plan on weight training?

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.

cgvet37 wrote: »

taylorwatson1 wrote: »

cgvet37 wrote: »

What is your goal? How many days a week do you plan on weight training?

I want to become more toned and I think I'd train after spinning plus one day so either four or five times a week

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!

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.

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.

^^^^ this

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.

piperdown44 wrote: »

cgvet37 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.

cgvet37 wrote: »

piperdown44 wrote: »

cgvet37 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.

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!

cgvet37 wrote: »

taylorwatson1 wrote: »

cgvet37 wrote: »

What is your goal? How many days a week do you plan on weight training?

I want to become more toned and I think I'd train after spinning plus one day so either four or five times a week

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.