Weight lifting for a total newb?

LorinaLynn
LorinaLynn Posts: 13,247 Member
edited September 29 in Fitness and Exercise
Way, way, way, way WAY back when I was in college in the early 90s, I took a phys ed class that was just a basic fitness thing with gym machines, weights, calisthenics and running, which, incidentally, was the last time I did any regular formal exercise until December of this year!

I remember there was a guideline based on our age and weight on how much we should lift, how many reps we should do, how fast we should be able to run, etc. I seem to remember, as a 103# little thing, that I was supposed to bench 50# and was happy I could do it. So I suppose we had to do about 50% of our body weight. But that's all I remember.

I've tried googling for a similar guideline, but just keep coming up with articles saying why I should strength train. I know why! I'm just intimidated by the machines and weights at the gym because I don't know where to start, and I go to Planet Fitness, so it's not like the staff is going to be really knowledgeable. I don't want to waste my time doing too little, or hurt myself trying for too much. I'm crazy stubborn and have a history of not knowing when to stop.

I don't want to be totally ripped - I admire those of you who are, but it's not the look I'm going for - but I love how my little muscles are starting to show. And that's only doing calisthenics and using 5# dumbbells, so I'm looking forward to seeing what happens with real weights!

Thanks in advance for any help! :flowerforyou:

Replies

  • rileamoyer
    rileamoyer Posts: 2,412 Member
    bump
  • 2bFitNTrim
    2bFitNTrim Posts: 1,209 Member
    bump
  • RockHardAngel_777
    RockHardAngel_777 Posts: 68
    Im not a trainer yet, but I have a bestfriend who is a figure competitor (and looks fantastic) and she has a trainer that has been Mr. Olympia in his life. Anyhoo, she obviously lifts heavy at small reps, to look the way she does. If your going for the long lean look I have found that those that keep there reps at 12-15 achieve that. Now if you are let say curling 5lb weights and you can pass up 15 reps easily then you definetly need to up your weights, Always challenge yourself so you don't hit a "plateau" and don't worry about getting "big" the only way we get "big" is by supplementing our diet, lots and lots and lots of protein, creatine, some with steroids, etc...
    Besides strong is the new sexy look. :)

    P.S. if you want to check out my girlfriend go to Musclecontest.com and look up Tamara Montoya


    Never stop climbing!
    -RockHardAngel
  • psb13
    psb13 Posts: 629
    bump
  • bizco
    bizco Posts: 1,949 Member
    Check your local library or Amazon for the book "The New Rules of Lifting for Women." It's awesome.
  • Schwiggity
    Schwiggity Posts: 1,449 Member
    I believe sports standards are 1x body weight for bench press, 1.5x body weight for squat, and I can't remember the other standard lifts. Scoobysworkshop.com is a good starting point, and you can also find a lot of workouts and an exercise directory at bodybuilding.com.
  • onlyrobey1
    onlyrobey1 Posts: 140 Member
    I take a class for weight lifting, and it's all free weights (which I believe is better then machines) but before that I did it on my own. Couple of things to remember, start out light, even if it feels too light because your body is just getting used to it and you will be sore regardless. Then work up from there with what you feel you can lift. As far as reps, you can do any number of things. 3 sets of 12, or something like (squats) 1 set of 8 at 25 lbs, next set 10 at 35 lbs, next set 12 at 50. Play around with it. You can also google it to get some better idea's. Also, only lift weights every other day, your muscles need time to heal and repair themselfs. And when you start, even if you are so sore you can't move, make sure you workout again the day you are supposed to, it will help relax those muscles and you won't be as sore (promise) and it's the only way to get over it; by pushing through, you will never not be sore if you don't.

    Good luck.
  • 27strange
    27strange Posts: 837 Member
    Are there any trainers at your loca gym? If so, consider paying for a few sessions so that they can work with you and show you how to use different machines and proper form with various free weight exercises as well as talk to you about what you can do, what you should be able to do and so forth. Lots of trainers the first session is free, but if you are just looking to gain some knowledge lots of times trainers will just work with you 3-6 times just to get you set in the right direction so that you can continue on your own. There is also lots of info on the web and strength training workouts you can follow. Also lots of videos on youtube that can show you proper form, etc. I am certainly more of a newb as well and my only real experience is back from high school when we did strength training for basketball. But I think if it me getting back into it like you are trying to do I would research a lot on the internet, watch videos, and talk to or do a few sessions with a trainer. Right now my goal is on weight loss and lots of cardio (with a little strength in circuit training) but once I reach my goal weight I will be doing what you are doing and hitting the machines and free weights at the gym.
  • onlyrobey1
    onlyrobey1 Posts: 140 Member
    Are there any trainers at your loca gym? If so, consider paying for a few sessions so that they can work with you and show you how to use different machines and proper form with various free weight exercises as well as talk to you about what you can do, what you should be able to do and so forth. Lots of trainers the first session is free, but if you are just looking to gain some knowledge lots of times trainers will just work with you 3-6 times just to get you set in the right direction so that you can continue on your own. There is also lots of info on the web and strength training workouts you can follow. Also lots of videos on youtube that can show you proper form, etc. I am certainly more of a newb as well and my only real experience is back from high school when we did strength training for basketball. But I think if it me getting back into it like you are trying to do I would research a lot on the internet, watch videos, and talk to or do a few sessions with a trainer. Right now my goal is on weight loss and lots of cardio (with a little strength in circuit training) but once I reach my goal weight I will be doing what you are doing and hitting the machines and free weights at the gym.

    Right! Form! Very important! You can lift all you want do as many reps as you want, but if you don't have proper form, it's all for nothing. Plus, you could hurt yourself.
  • kklindsey
    kklindsey Posts: 382 Member
    certainly no expert but I have been lifting for nearly 4 years. I have not looked into what gives you the different types of looks muscle-wise so I can't advise you on that. figuring out how much to lift is just trial and error. If you are going to do free weights do your first workout with just the barbell. You will feel silly but it's the best way to start. I like to do 3 sets of 10 but there are tons of ways. You can do one max rep, you can do a light weight for one set, add 5 or 10 or whatever lbs for the second set and add more for the third and your reps should decrease for each set. tons and tons of variations.

    The first time you give it a try just experiment. try the bar only for bench and squat. See how you feel then add 5 or 10lbs and do it again. Keep adding till you get to the point that you can only do one rep. That will be your max weight. Take the info you get from testing and decide how many sets/reps you want to do. The weight you pick should make it so that the last two reps of each set are difficult to complete. Then evaluate every time you lift and see if you need to go up. When those last two reps are no longer nearly impossible, add weight.

    I really really prefer free weights over machines, it is how I started out. But my husband got into the weights and then we got a lot of equipment and I don't have room to do the free weights because the machines hog it all. That said, I am glad I have the machines now because after breaking my hand last year I would not be able to bench at all if I didn't have the smith machine. Free weights force you to use your whole body to stabilize the weight where the machines do that part for you and you end up working mainly on the body part the exercise is designed for. Bench press with just a bench a rack and the barbell means you have to lift it up, hold it there, balance it and set it back into the rack. Bench press on a smith machine means you have to slide it up and down within the frame of the machine. Big difference. Squats are an even bigger difference.

    Go slow and make sure you aren't in tons of pain after and remember that it is never "done" with weights, you have to keep adding weight to keep challenging your muscles.
  • tnbagwell
    tnbagwell Posts: 7
    FWIW, my goals and preferences are similar to yours when it comes to weights. I spoke with a trainer at the local Gold's Gym, and he had three primary recommendations. First, posture is of primary importance. Of course, that will vary for each type of exercise, but generally keep your back straight, and make sure you're not hyperextending. Secondly, for what I described he recommended selecting a weight that would allow you to do 2-3 sets of 15-20 reps, and that the last 5 should be difficult, but not to failure. Thirdly, and this was news to me, anyway, that there are cabled machines that count as free weights. I had thought it was one or the other, and so had overlooked those particular machines.
  • kensky
    kensky Posts: 472 Member
    I will simply second the recommendation to check out The New Rules of Lifting for Women. It has made an enormous difference with me.
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