Where do I start?!

Start by reading the posts that apply from this link....

https://community.myfitnesspal.com/en/discussion/10300310/most-helpful-posts-fitness-and-exercise-must-reads#latest

From there, figure out what type of routine you want to do, then go for it. There are plenty of female lifters here, so any specific questions you have are likely to get responses. There is nothing really wrong with machines, and for some they give you a basic idea of base strength. But most people suggest and prefer bars and weights, as they engage more mucles for balance and such.

Not to mention, with bars you can power out a clean and press or something similar and look way tougher than the same effort on a machine. Just ask @claireychn074 or some of the other women that lift heavy.

robertw486 wrote: »

Start by reading the posts that apply from this link....

https://community.myfitnesspal.com/en/discussion/10300310/most-helpful-posts-fitness-and-exercise-must-reads#latest

From there, figure out what type of routine you want to do, then go for it. There are plenty of female lifters here, so any specific questions you have are likely to get responses. There is nothing really wrong with machines, and for some they give you a basic idea of base strength. But most people suggest and prefer bars and weights, as they engage more mucles for balance and such.

Not to mention, with bars you can power out a clean and press or something similar and look way tougher than the same effort on a machine. Just ask @claireychn074 or some of the other women that lift heavy.

Or in my case, look more wobbly when pressing out!! 🤣

The great thing about playing with weights is you never run out of things to lift in different ways. And that can also make it all feel very confusing. The best advice I was given was to book some sessions with an experienced PT. Some gyms offer a free session, others might charge you. But they will know the gym they’re working in and know how all the kit works, and can show you the best form. Form is key as you can injure yourself going too heavy too soon.

Some people prefer machines and some prefer free weights; I think they’re both great - if you’ve never lifted then either will give you benefits. The body builders like machines as they’re awesome for isolating muscles, whereas I prefer free weights as I compete in weightlifting.

Feel free to ask anything you want, and we’ll see if we can answer 😀

Hey! I can chip in here! I can write about the things that worked for me.
As an adult, I started doing weights in a constant fashion at 36. I’m 39 now I love it. I’m not a high-performance weightlifter. I’m a woman with a consuming job that also lifts. So my advice is going to be less of a weightlifting advice and more of a soul-lifting one.

If you are doing no exercise whatsoever and have a completely sedentary life, as I had, let me tell you that weightlifting can start as simple as squats and pushups at home. No fancy equipment needed. Just find some good articles on how to do proper technic, get in front of a mirror and do simple exercises. And that’s better than nothing, always.

If you have the opportunity to go to a gym, I highly recommend it. For me it’s the highlight of my day. I go there and workout for at least an hour, 3-5 times a week. Sometimes I use that time to disconnect by putting the phone on do not disturb. Sometimes I use that time to catch up with friends. Sometimes I even use the gym to get my social media screen time. Many times I go with my partner. It’s part of our quality time together. There’s no need to be strict or say “this is wrong and that is right”. It’s imposible to incorporate a new habit if you don’t enjoy it or fit it in your usual activities.

Weightlifting can be problematic if you don’t have some guidance. If you have no experience at all at the gym, and you have the chance, get assistance from a PT. At least for the beginning. If it’s out of your budget, then a friend that has many years of weightlifting can be a bit of a guidance and can check your technic. Try to join them.

Also, don’t worry about getting too big, or too bulky. Muscle is health. And whoever thinks otherwise is wrong. Don’t get too hung upon “this routine to lose fat” or “this exercise to tone you legs”. Weightlifting is weightlifting. If diet is good and you are doing weights, then the fat will go and muscles will tone and you’ll have a healthier life.

Last, “go big or go home” only works if you want to go big. In my case, I don’t want to go big. I just want to be healthy now and for my soon-to-come perimenopause. I would have loved to start before, but that doesn’t mean I can’t do it now.

Good luck and enjoy!

I started weight lifting in 2012 when I was 35 years old. I'm 47 now and still do it.

I recommend looking for a beginner program. I find this to be the simplest way because a program will give the details like rest day, leg day, arm day, progressive overload, deload, assistance work, etc. My program also told me how to figure out my one rep max from the beginning so I knew how much weight to start lifting with. You don't have to know all these details to start if you use a program that does it for you.

A lot of people like Stronglifts 5X5.
I started with Wendler's 3/5/1 which is allegedly not a beginner program but it worked for me, and is still my program because I like it. I just really really like it.

The basics of these programs are available on the internet for free. And there are others too, like Strong Curves, which I think you have to buy the book, but maybe it's on the internet.

I would recommend doing some research on form before you go adding a lot of weight. There should be plenty of youtube videos about this. The thing is, I am *still* working on form. Don't let the five million bits of advice about form on the internet overwhelm you. Focus on the basics at first and research as needed. I also agree with the suggestion that you start with just body weight or really low weights in the beginning. I started with dumb bells my husband had. Now we have a full squat rack and bench set up in the garage!

Good luck! You got this!

The book 'Starting Strength' by Rippetoe is an excellent place to start IMO. He goes into great deal on form for the basic lifts (and what to check for if having issues). The program is simple (the basic compound lifts that will do the most for you in the least time) with details on progressing.

Thanks for all the support and advice given. I just started weightlifting and I think these comments may help.