Weight Lifting - Tips for a beginner?
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taylorwatson1 wrote: »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!
All of this can be achieved by structured cardio and body weight training, there is no need to get into strength training like many here are advising. If you want to do strong lifts, by all mean go ahead its great fun but its not the only way you'll achieve your goals.0 -
JoshuaMcAllister wrote: »
Why jump to a snarky reply when somebody asks a simple question?0 -
JoshuaMcAllister wrote: »
Actually, I do agree with this thought. You have to work with what you have. If all you have access to is that multi-machine and don't have access to other equipment, then by all means, work with what you have. Gyms can be expensive or they are too far a away to make that kind of time commitment.
Just understand there may come a point that if you want to continue to progress you may have to look elsewhere.
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JoshuaMcAllister wrote: »
Why jump to a snarky reply when somebody asks a simple question?
Apologies, I didn't intend to be snarky. There are many other ways to train with weights, unless you really enjoy doing compound lifts or are using them for a particular goal they aren't a necessity.piperdown44 wrote: »JoshuaMcAllister wrote: »
Actually, I do agree with this thought. You have to work with what you have. If all you have access to is that multi-machine and don't have access to other equipment, then by all means, work with what you have. Gyms can be expensive or they are too far a away to make that kind of time commitment.
Just understand there may come a point that if you want to continue to progress you may have to look elsewhere.
I felt like I felt like I was out here alone, couldn't agree more. OP states she is using a gym so really I think she can train whatever way suits her. Not everyone enjoys the stronglift 5x5 programme or those similar, I know I don't, so I only do it every 5 weeks to aid my progress.0 -
JoshuaMcAllister wrote: »JoshuaMcAllister wrote: »
Why jump to a snarky reply when somebody asks a simple question?
Apologies, I didn't intend to be snarky. There are many other ways to train with weights, unless you really enjoy doing compound lifts or are using them for a particular goal they aren't a necessity.
I was just wondering if you had specific recommendations in mind.
I started with bodyweight exercises and later moved to lifting weights. I've never done SL5x5 (doesn't appeal to me) but do plenty of compound lifts as well as other exercises. I think that people here jumped to giving the OP lifting recommendations because she started off by asking for them. I agree that SL isn't the end all be all IRT training but I don't understand the idea that a beginner shouldn't be shown compound lifts. What about them is too complex (?) in your mind (or maybe in @cgvet37 's mind) for beginners? [FWIW I think that if we're talking about a complete "I've been sedentary until this point" exercise beginner, starting with simple cardio like walking and some bodyweight stuff to help with flexibility and balance and just getting working is good way to go.]
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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 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.
I have completed SL and I still consider myself to be at beginner's level.0 -
JoshuaMcAllister wrote: »JoshuaMcAllister wrote: »
Why jump to a snarky reply when somebody asks a simple question?
Apologies, I didn't intend to be snarky. There are many other ways to train with weights, unless you really enjoy doing compound lifts or are using them for a particular goal they aren't a necessity.
I was just wondering if you had specific recommendations in mind.
I started with bodyweight exercises and later moved to lifting weights. I've never done SL5x5 (doesn't appeal to me) but do plenty of compound lifts as well as other exercises. I think that people here jumped to giving the OP lifting recommendations because she started off by asking for them. I agree that SL isn't the end all be all IRT training but I don't understand the idea that a beginner shouldn't be shown compound lifts. What about them is too complex (?) in your mind (or maybe in @cgvet37 's mind) for beginners? [FWIW I think that if we're talking about a complete "I've been sedentary until this point" exercise beginner, starting with simple cardio like walking and some bodyweight stuff to help with flexibility and balance and just getting working is good way to go.]
I've have pages of this type of workout in my diaries and notepads. If you are in fact interested, I wouldn't mind sharing a few of these with you.
I started very similar to you. I used running as a weight loss tool, before moving onto body weight and light weights. My aim at that time was to tone up and build a solid core to aid my running. It was probably a year maybe longer before I moved onto bigger lifts, all to find I didn't actually enjoy that type of training.
There is no right answer, my point is simply that there are other ways to achieve certain goals without big movements. My original point was that by jumping into compound moves without a basic comprehension of less advanced lifts or movements you could do more harm that good. Which I stand by. Its all fine and well watching a video to check correct form, its another putting it into practice.0 -
@Emily3907 Yes, I think you could. The book has a lot of modifications you can do if you have different equipment. That's really one of the best parts of the book is how accommodating it tries to be for different skill levels, comfort levels and equipment set ups.0
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bodybuilding.com has some great workout plans for all levels and they are free. Focus on your form when you start! You can watch videos for each exercise listed on this website as well0
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If you are considering NROLFW, you should consider "Strong" which is effectively the updated program by the same authors. It does work up to compound lifts but starts out on easier versions of them - goblet squats, etc. It's 3 months before you put a barbell on your back.
It's more complex than SL5x5, but I too wasn't sure about doing heavy deadlifts and squats as a completely untrained and unsupervised newbie. I know a lot of people have done it and gotten good results and been fine though. YMMV.0 -
If you are considering NROLFW, you should consider "Strong" which is effectively the updated program by the same authors. It does work up to compound lifts but starts out on easier versions of them - goblet squats, etc. It's 3 months before you put a barbell on your back.
I'm about to start NROLFW (I have the book but was injured before starting it years ago), should I really consider buying Strong instead?
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I think it entirely depends on your goals, what you enjoy and what motivates you to keep at it and push yourself.
Initially I started building strength and muscle endurance with group classes such as body pump and circuit training. I still go to circuit training but I've given body pump a rest and moved out into the gym to lift heavier weights at lower reps because I got frustrated that I couldn't progress my squat weight in pump classes due to high reps and not being able to lift more than 35kg over my head to squat it!
I am currently doing SL5X5 and I am enjoying seeing the progress, which in turn motivates me to keep at it and push myself to improve. I find that it is easy to follow and reasonably easy to fit in (although some weeks I only manage 2 lifting days rather than 3 because I refuse to give up my group class schedule of spinning and circuit training). I think SL is a good beginner program if you want to lift heavy but as your goal is a little vague I would equally recommend finding a good circuit training class, trying les mills body pump classes or perhaps trying a bootcamp style class or crossfit.
There is nothing wrong with sticking to cardio with some bodyweight work. I think main stay exercises for building core strength are hollow body holds, push ups, plank variations, squats and pull ups. You could set yourself challenges for all of these exercises and just fit a routine around your cardio if that is all you need. Plus, these can all be done anywhere!
I also love spinning and I do circuit training 3xper week and ballet once a week (also excellent for core strength) but I wanted a new challenge when I added stronglifts and I'm hooked now on wanting to be able to lift heavier each workout! It really is a great feeling for me but I know others who just don't find that. I think you absolutely have to find out what interests and motivates you and then work on that.
Good luck with whatever it is you want to achieve!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.
Probably, because with compounds, you're less likely to develop unbalanced groups. This is why bodyweight fitness routines tend to be pretty safe, they almost have the protections against unbalances built in, as they are compound movements.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.
Deadlifts and squats are the basics.0 -
I'd recommend getting a good trainer to introduce you to all the moves. I personally liked training with a PT as he was adjusting my form, the weights, watching me, making all sorts of changes to the program to get the maximum out of me. Even after I learned the basics I continued with him. And then I tripped and f*cked up my ankle. And I just recovered fully from this and now my knee is busted x'D So... yeah...
A PT is a great investment.0 -
I started my weight loss journey with Jillian Michael's 30 Day Shred and then Ripped in 30, along with some other circuit-type workouts with cardio. Think cardio+body weight push-ups, squats and lunges with light dumbbells. I was strong enough to then start some power lifting and Stronglifts 5x5 when they were introduced to me. I had never worked with free weights before that. Of course you don't have to do that particular program. But if you are interested in lifting free weights and improving your strength, it is a great way to go. If you feel you are such a beginner that body weights lunges, squats, and light dumbbell exercises are difficult for you, start with those.0
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