Strength training newbie!

i signed on for a women-only 'intro' class through the fitness centre. wasn't for me as it was mostly about isolation work with dumbbells and stuff, and it was like she was afraid i would turn into dust if i touched a barbell. but the weight room was so terrifying when i first thought of going in there, can't say i felt liek the money was totally blown.

from there, i finally figured out what i wanted to do was called compound lifting, and i somehow discovered the stronglifts 5x5 site. that's the programme i started out with, and a little way in my big break was discovering mark rippetoe. his hyper-logical and mechanically-based explanations of all the lifts in the book starting strength made a w hole slew of big mental breakthroughs for me.

there are things about his format (squats and ohp, mostly) that i no longer use wrt form. but i still recommend starting strength to just about everybody. it may depend on how your mind works, but i found i can't be taught much just by using the heuristic cues. i have to have a ground-level explanation of what hte cues mean on the muscle-by-muscle level, or i'll implement them in some weird different way. so

"The thought of strength training is really scary because I don't know where to begin! " Do a web search for beginner weight lifting routines/exercises. Pick one that strikes your fancy and try it. If you find you don't like that one, try another. There are many such routines scattered around the web. I like Strong Lifts 5x5.

Stronglifts

The one thing I would point out is that you say you have 80 lbs more to lose AND want to build muscle. This generally doesn't happen at the same time. As a newbie, you can gain muscle while losing, but not a ton. So I would focus more of your expectations on gaining strength (not the same) and maintaining the muscle you have.

Hi guys, i also have to raisesome concerns, please help and add me as a friend as well.
Been doing my workouts at a ladies fitness facility for about two months now post injury and i am feeling some kind of pain or maybe strains, still figuring it out. This is a close to home facility and it is currently affordable as it is also within walking range. But i have knock legs and so now i wonder if i should be worried about overuse injury cause we do the exact same thing every day, is it too soon? What else can be done to alternatie, i can think walks tioo but need to exercise smart not necessarily hard while being able to meet my goals of weight loss, toning and building lean muscle. Sorry its lengthy. These are some of the probs i read of that come with my exercise regime, thought u might help, no one has addressed this so far.


No Eccentric Resistance

Hydraulic machines provide resistance when pushing against or raising the weight (concentric resistance), but no resistance involving pulling the weight back or lowering it (eccentric resistance). This makes hydraulic machines inferior to full-range strength training, as explained by Venuto. Eccentric exercise may improve strength and muscle gain even more than concentric resistance. Full-range resistance exercise is better once the individual becomes more fit.

No Progression

The Curves program also does not offer any progressive exercise options once the woman reaches a plateau stage. A workout loses effectiveness once the body adapts to a certain level of exercise, according to Venuto. A better workout routine would involve a wide variety of free weights, weight stack machines and other equipment.

Repetitive Exercise Problems

Another problem with Curves workouts involves the potential for overuse injuries, according to certified strength and conditioning specialist Kyle Battis. Using the same equipment over and over in the same routine with little variation can lead to bursitis and tendinitis.

No Individualized Plans

Curves does not provide an individualized exercise routine, and all 30-minute circuits are the same. No instructors are available to provide a comprehensive fitness evaluation for new members or instruction on achieving further results, as noted by Battis. Additionally, Curves centers do not have an exercise specialist supervising the activity.

Lack of Amenities

Curves centers do not provide amenities other than changing rooms and bathrooms. They do not have showers, as noted by Women's Fitness Secrets. Some centers have very restricted hours, such as only being open in the morning and evening. The centers also do not provide child care services, unlike larger fitness centers.

I bought Joan Pagano's book, Strength Training for Women. The exercises generally require light dumbbells (3-12 lbs), though some incorporate ankle weights, stability ball, cardio step, etc. Others are bodyweight. For me, as a total newb, it's been a great fit. I'm now getting to the point where the 12lbs are getting a little too easy on some exercises, so I've bought a pair of 15s. I'm not sure about lifting heavy, for the simple reason that I don't belong to a gym and don't have anyone who can spot me. In any event, until I can lift 40lbs, I'm not really looking to try, but that day is likely to come.

You might also want to try resistance tubes and bands. I started with those, but it's harder to gauge how much weight you're lifting with them. On the plus side, they're pretty inexpensive and light, which makes them ideal for travel (especially if you're going by train, plane, or some other conveyance where they restrict the amount of weight you can carry in your baggage.)

A good reference point to start off with is general bodyweight exercises, particularly with squats. Once you are accustomed to form, it is very much a small leap to starting out with weight training. If your idea is to tone, small weights at higher reps is probably best, but to build endurance and strength, you should hit higher weights at lower reps. It's best though to start of small and build up so as to avoid injury. As mentioned above, bodybuilding has a host of information on how to perform various exercises, many of which you can do at home with a simple pair of dumbbells. I've found mostly in strength training to pace myself and to focus on breathing, as this allows me to monitor my actual movement and form. Also, if you are at your local gym, it is very much OK to just wander into the weight training area and take a look at your surroundings - you will often find people are more than willing to accommodate beginners and pass on tips and help as required

What great information, thank you everyone!