Where to begin weight lifting

kaleas
kaleas Posts: 200
edited October 2024 in Fitness and Exercise
So I've got the cardio down, and for weights I've only done anything from 30 Day Shred, which from what I understand isn't actually weight lifting. I have NO idea where to even begin with properly lifting weights.

Does anyone have a website with either pictures/videos, a walk through, or their own personal recommendation?

I'm 5'5, 140, with a goal weight of 125 sometime in the future, but more concerned about staying toned and in shape. I'm also vegetarian, so once I begin lifting, do I need to be worried more about protein intake then normal?

Replies

  • warmachinejt
    warmachinejt Posts: 2,162 Member
    http://www.muscleandstrength.com/workouts/12-week-beginners-training-routine.html


    protein helps conserve muscle so more is better
  • Sp1nGoddess
    Sp1nGoddess Posts: 1,134 Member
    There are lots of programs out there. I recommend a couple sessions with a good personal trainer to set you up with a beginner program. You want to have good form to prevent injury.

    I like to browse these sites:

    http://www.stumptuous.com/category/starting/starting_weight_training

    http://nerdfitness.com/blog/top-posts/

    You will probably want to increase your protein. There are good vegetarian options: soy, chia & hemp.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    New Rules of Weight Lifting for Women is a great book for beginners. It's only like $12 on Amazon.

    Basically for a beginner you want to do a big lower body move like squats or deadlifts, an individual leg move like lunges or step-ups, a "pulling" arm move, like rows or lat pull-downs, and a pushing arm move, like push-ups, bench press, or shoulder press. This is what New Rules tells you to do and I've read it elsewhere. Do 3 sets of 8-12 as heavy as you can. Increase weight as often as you can possibly do so while maintaining form and safety.
  • angisnee
    angisnee Posts: 236 Member
    When I started, I used mayoclinic.com's videos on proper form for basic strength training moves. Lots of good information there for a beginner (and it's free too!)

    Have fun!
  • mahidac
    mahidac Posts: 126 Member
    http://scoobysworkshop.com/womens-beginning-resistance-band-workout/

    His advice is pretty solid - and he actually knows what hes talking about in regards to muscle physiology, in comparison to a lot of other free advice sites
  • jetscreaminagain
    jetscreaminagain Posts: 1,130 Member
    New rules of lifting for women may be right up your alley. Or body for life, but just ignore the admonition to eat meat and do your best to get protein through plant sources. BFL is maybe a little more accessible for someone new while still being great as you go further. New Rules is more flexible with your life but less directive and harder to do without a gym. Both are great and have given me results.

    I'm not familiar with this scooby person or with the poster in this thread who recommended him. However, elsewhere in the forums I've found the most credible people are unimpressed with scooby and his bro science. While a person who completely lacks credibility thinks he an Billy blanks are the bee's knees. That's enough for me to steer clear for now.
  • chubby_checkers
    chubby_checkers Posts: 2,352 Member
    bump
  • LabRat529
    LabRat529 Posts: 1,323 Member
    When I started, I used mayoclinic.com's videos on proper form for basic strength training moves. Lots of good information there for a beginner (and it's free too!)

    Have fun!

    Oh my gosh! There are videos??????? Totally gonna go play on mayoclinic.com

    I've been using New Rules for Weight Lifting for Women too... but somehow the pictures just aren't doing it for me. I'm 90% sure I'm doing the dead-lifts wrong 'cause they don't make me sore.
  • jessicamckay13
    jessicamckay13 Posts: 297
    Ask a trainer at your gym for advice!

    Some gyms have a trainer "on the floor" at all times just to help. Some trainers offer a first session free. Sure, they'll try to sell you on training with them, but they will also give you some great advice and check your form.

    Like I said to someone else that had this question, I am at the gym alllll the time and it's still intimidating to walk into the weights area with all the guys that are twice my size.

    Some gyms/trainers have youtube videos as well.
  • SWilland
    SWilland Posts: 232 Member
    http://www.bodybuilding.com/guides/female-20to39-fat-loss/training
  • eponine1976
    eponine1976 Posts: 143 Member
    bump
  • ChristinaBarnhouse
    ChristinaBarnhouse Posts: 274 Member
    Bump
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