Best weight lifting routine/programme for female beginner

kelziemba
kelziemba Posts: 48 Member
edited December 1 in Fitness and Exercise
Hi

I am female, 5'4", and 15 and a half stones. I'm 2 stones down from my start weight by following MFP calorie deficit and by gradually increasing my excersise. I am now doing several circuits or HIIT classes a week and have started to venture into the gym area. Cardio machines really bore me and I'm interested in learning to lift weights.

I would say I am still quite unfit and weak. In my classes I have to modify everything and for example I struggle to do one press up on my knees. I can plank for no more than 8 seconds at a time lol. And I really struggle to do 'walking' burpee. Oh and on the shoulder press machine I can't even put any weight on it and I can only manage 6 or 7 reps max before my shoulders are in agony!!!!

Despite all of the above I don't plan on giving up! I'm looking for advice on the best weightlifting programme to follow - for a weak obese unfit newbie lol

Thanks in advance

Replies

  • ummyasminah
    ummyasminah Posts: 95 Member
    I'd recommend Stronglifts, Google it, all the info is on the website and it's quite fine for a beginner, unfit newbie female :) Try it -- I think you'll like it!
  • rileyes
    rileyes Posts: 1,406 Member
    I think you may need to work on your bodyweight strength. Look to YouTube for correct form videos. Squat, lunge, step-ups, planks, bridges, pull/push-ups... Once you can perform these movements with perfect form then move to weights.

    Strong Curves (book) has a beginner level bodyweight program as well as more advanced weightlifting. You may find this program more adaptable than SL5x5. Before moving onto a barbell program, you need to be able to lift a 35 to 45-pound bar.
  • MindPump1
    MindPump1 Posts: 77 Member
    I'm just going to say you should start to listen to Mind Pump. They are a fitness podcast, they also have some fantastic programs that break down how to lift, from beginners to advance lifters. Give them a shot, you won't be disappointed.
  • kelziemba
    kelziemba Posts: 48 Member
    Thanks all. I have read on here that it's good to start a progressive weights programme from the outset. I didn't realise I should perfect bodyweight excersises first. I guess I will keep doing my various classes. I thought perhaps doing the weight training would help me be stronger for my classes!
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