starbucks, please join us over at the Nrol4W board...there is LOTS of support there for newbies, veterans, and people like me - the "oh, I used to strength-train 15 years ago....I've FORGOTTEN everything that I learned then!"

Starbucks - the best advise I would give from my experience to any women 1st starting out (and this isn't going to sound like much but for you it will really help), unless you join a women's ONLY gym you are always going to feel embarrassed whilst getting familiar with weight training. You will find a male orientated environment both distracting and full of paranoia which will only affect your workout potential. I know this is easier said than done for some people due to location, but I would really recommend it. If you are already at a women's only gym and you still are having trouble feeling comfortable getting into your routine, then you have to remember that every woman there has either been in your position before or is going through it too - You'll be surprised how much help you'll get from fellow members.

Fiberartist21 - You're correct about starting light and working your way up. Ideally you should choose a weight you can lift 15 reps for 4 sets before you have to stop, that's when you know you are are the right weight stage for muscle endurance. You should always try to up your weights every 4 weeks if poss to progress. In regards to your muscle aches - Starting out you are always going to feel a little stiff, this will ease with routine, just make sure you stretch your muscles properly both before and after workout. Protein shakes are great too, I have many different varieties, always have one within 20mins of completing your workout to replenish muscles.

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5-8 reps with heavy weights is ok for muscle strength and bulk, but choosing a little lighter weight you can only lift for 12-15 reps is better for muscle endurance and tone. It all depends on what you are aiming for.

Starbucks, I too was nervous when I started. I had never lifted before and I am pretty overweight and I was sure I would stick out like a sore thumb. I personally did not have to change gyms--I just had to go in with the right frame of mind. For most people, it's an intimidating atmosphere because it's unfamiliar and they don't feel they belong. Give yourself enough time (a couple workouts at least) to learn the equipment and the weights, and see how you feel.

I went in with my workout planned, my headphones in and music blasting, prepared to ignore all the weird stares. I didn't get any weird stares. I got a couple people glancing in my direction, but then they went back to their own workout. And I made mistakes and I felt a bit awkward...but I finished the first workout. I was surprised to find that once I got into it, I was a lot less worried about what I looked like and a lot more worried about HOLY **** THIS IS HARD AND I FEEL AWESOME.

Now, I feel right at home there. I have even gotten to know some of the other regulars.

If your gym is actually a bad gym, hostile to non-bodybuilders, or has inferior facilities, then by all means change. But if the only thing holding you back is anxiety, do yourself a favour and at least give it a fair shot. Don't let anyone scare you away from the workout space that will benefit you.

5-8 reps with heavy weights is ok for muscle strength and bulk, but choosing a little lighter weight you can only lift for 12-15 reps is better for muscle endurance and tone. It all depends on what you are aiming for.

Actually this is a little bit of a myth. Doing lightweights and high reps actually does nothing but build endurance and really won't change the shape of your muscles at all. But heavy lifting, low reps builds strength and a little muscle, but NOT bulk in women. Women just don't have the testosterone support to build big bulky muscles. What it will do, is build strength and tone, and this will help burn fat on your body so you can get that tight, toned look.

Do a google search on heavy lifting for women and you'll see a lot of great information. This is an example of a girl who lifted heavy but didn't bulk up. http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

I certainly agree with DrumlineGirl on this as I've been reading a ton of info on BodyBuilding.com (for reference). This link in particular is pretty great as it's both informative and provides a guide to getting started on a lifting/cardio program you can do in your gym: http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

Sorry, I did that wrong, what I meant to say with quote was that I just checked out that website, and its awesome!!!

Thanks for sharing Hungry_Tuna!!!