Strength Training for Women

BrandyontheRun
BrandyontheRun Posts: 204 Member
edited October 6 in Fitness and Exercise
I don't know the first thing about building muscle. I know it's something I'd like to start learning about/getting on board with but I haven't the slightest clue where to start or how to go about safely and properly toning and strengthening my body. I plan on starting the 30DS after my Chrismas tree is done taking up our living room (lol). But that's not all I want. I want a routine, something I can do for more than 30 days. Where do I start? What do I do?? lol I feel clueless when it comes to muscle!!

Replies

  • SeaSiren1
    SeaSiren1 Posts: 242 Member
    http://www.billpearl.com/programs/programs.asp?d=1
  • dennydifferent
    dennydifferent Posts: 135 Member
    I just bought a book called The New Rules of Lifting for Women: Lift Like a Man, Look like a Goddess, by Lou Schuler (et al). It includes a 6 month program, diagrams and lots of really well-written explanation. I really recommend it.

    Or, join a gym, and ask!
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    http://www.niashanks.com/beautiful-badass
  • getsveltEagain
    getsveltEagain Posts: 1,063 Member
    I am going to do Jamie Eason's LiveFit program. It is 12 weeks and is free online at bodybuilding.com, I even started a "challenge" for anyone that wants to start in the new year: http://www.myfitnesspal.com/topics/show/420606-start-the-new-year-off-right-jamie-eason-s-12-week-progar

    After that I am going to do The New Rules of Lifting for Women :wink:
  • designr84
    designr84 Posts: 1
    You should totally read "Lift like a Man, Look like a Goddess". It's written in a very approachable way and talks about everything from the science of weight training and weight loss to exercise and diet examples. It really changed the way I exercise and has been very influential for me and my friends.
  • Libby81
    Libby81 Posts: 734 Member
    I just bought a book called The New Rules of Lifting for Women: Lift Like a Man, Look like a Goddess, by Lou Schuler (et al). It includes a 6 month program, diagrams and lots of really well-written explanation. I really recommend it.

    Or, join a gym, and ask!

    ^^^ This. IT's an awesome book and you can progress at your own pace. Take a look at Bodyrock.tv as well they've a load of short routines to help build muscle
  • Health_Gal
    Health_Gal Posts: 715 Member
    I do a strength training class at the YMCA. It's similar to the Body Pump class, and we do it to music. Even if you think you might want to get into more serious weightlifting in the future, it's a good place to start!
  • Strobins05
    Strobins05 Posts: 716
    The New Rules of Lifting for Women is an awesome book to begin with! Good luck!
  • juleseybaby
    juleseybaby Posts: 712 Member
    bump so I can check out the links later!!
  • weightofyourskin
    weightofyourskin Posts: 173
    Another New Rules of Lifting fan here!
  • _SusieQ_
    _SusieQ_ Posts: 2,964 Member
    Here's my question. I still have a lot of weight I need to lose. For those fans of NROLFW, would it be better to weight until I drop more weight before starting this, or is it something that can/should be incorporated with cardio and weight loss?
  • poppadop89
    poppadop89 Posts: 31
    http://www.simplyshredded.com/the-ultimate-female-training-guide.html

    ^The compound exercises they mention will give you the most bang for your buck.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Here's my question. I still have a lot of weight I need to lose. For those fans of NROLFW, would it be better to weight until I drop more weight before starting this, or is it something that can/should be incorporated with cardio and weight loss?
    No reason to wait. Incorporate now to get better results.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • nikkijoshua
    nikkijoshua Posts: 85 Member
    WWW.CATHE.COM
  • calderst
    calderst Posts: 222 Member
    Here's my question. I still have a lot of weight I need to lose. For those fans of NROLFW, would it be better to weight until I drop more weight before starting this, or is it something that can/should be incorporated with cardio and weight loss?

    Can and should. Lifting will transform your body. As the excess fat disappears, you'll have a solid foundation of muscle underneath. And it will help keep your metabolism buzzing.
  • calderst
    calderst Posts: 222 Member
    This is a great forum discussion that has been taking place:

    http://www.myfitnesspal.com/topics/show/328354-women-strength-training-for-real
  • Mios3
    Mios3 Posts: 530 Member
    Bump for later

    Still have about 20 lbs to lose, but as someone said before why wait.
  • rachypompa
    rachypompa Posts: 653 Member
    bump
  • ScarletFyre
    ScarletFyre Posts: 754 Member
    BUMP
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    Knowledge bombs from the P-Man

    http://www.myosynthesis.com/articles/ladies-guide-physique-training-part-1

    http://www.myosynthesis.com/articles/ladies-guide-physique-training-part-2
  • _SusieQ_
    _SusieQ_ Posts: 2,964 Member
    Here's my question. I still have a lot of weight I need to lose. For those fans of NROLFW, would it be better to weight until I drop more weight before starting this, or is it something that can/should be incorporated with cardio and weight loss?

    Can and should. Lifting will transform your body. As the excess fat disappears, you'll have a solid foundation of muscle underneath. And it will help keep your metabolism buzzing.

    Great, thank you. I have been doing some strength training, classes at the gym, but wasn't sure if the NROLFW guide was something that would benefit me now.
  • cassblue21
    cassblue21 Posts: 207
    I have just started doing the Sculpt Her Body Perfect training guide. So new at it that I just will do my 3rd day tomorrow! :p I do like it though! It cost me $5 total on amazon. And that was mainly shipping!
  • namenumber
    namenumber Posts: 167 Member
    Bump. I have wanted to start strength training, but wasn't sure because I still have a good amount of weight to lose. I'm going to order the book today!
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Here's my question. I still have a lot of weight I need to lose. For those fans of NROLFW, would it be better to weight until I drop more weight before starting this, or is it something that can/should be incorporated with cardio and weight loss?
    No reason to wait. Incorporate now to get better results.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    This. Lifting preserves muscle during weight loss, it does burn calories (although not as many as cardio), it increases strength even while you are on a calorie deficit and it's fun!

    've been doing stage one of New Rules for a long time simply because I love the basic, simple moves and I love to see my squat and deadlift weights go up. I think I'll finally move to stage 2 in January. It really is a great book for beginners. It's a great total body plan.
  • caveats
    caveats Posts: 493 Member
    Also tossing in a recommendation for NROLFW even though I don't follow it, but it's only because I've had prior training so I just refresh my knowledge via other lifting ladies or websites like nerdfitness.com or bodybuilding.com. However, from what I've heard ladies talking about and from what I've seen just from flipping through it at B&N, it seems to be a very good book that takes you from utter beginner steps (including info about nutrition, macros, etc.) to more advanced training exercises and regimens.

    And, yes, start lifting now before you get to your goal weight. First off, you're going to gain weight when you start training (whether it's water retention in the muscles or actually adding back muscle, it's going to show on the scale), and that tends to freak women out even though it's perfectly normal and desirable. Second, if you have a lot of fat to lose, strength training will help you shed those pounds because you'll be adding lean body mass -- which requires more calories to maintain than fat does.
  • scarletleavy
    scarletleavy Posts: 841 Member
    I'm gonna jump in and sing the praises for New Rules of Lifting for Women as well. I'm doing it right now and I absolutely love it!
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