Weightlifting and women

You may find it easier to start with machines if you've never lifted weights, but free weights are much better. They help strengthen the stabilizers and all the little muscles. If your gym has a squat rack, use this instead of a smith machine for squats and bench press. The smith machine is a straight up and down movement which isnt natural.

Check out this website for weights programs accompanied by videos and lots of info:
http://www.muscleandstrength.com/workouts/beginner.html

A great place to start with weights is the basics.
Squat, lunge, deadlift, bench press, military press.

Research the difference between compound & isolation exercises. The machines at female only gyms are often isolation only. To start off with weights you should be doing big, compound movements to increase overall strength.

I also recommend splitting your workout into different body parts on different days. Don't smash yourself with a full body workout on one day! You'll wake up so sore and won't want to go back!
Eg. Leg & abs day, chest & arms day, back day etc

Hope this helps! Let me know what you think of the M&S website and if there's any questions I can help with.

Most importantly, have a trainer show you how to do everything correctly, and don't be scared or intimidated by the weights, it's fun getting strong & fit

I highly recommend the book, "The New Rules of Lifting for Women" and the "Women's Health Big Book of Exercises." The first book has a lot of workout plans in it and some examples of how to do the exercises. The second book has just about every exercise you could imagine, variations of each and sample workout plans.

The only machine I use is the cable cross, if that even counts. Otherwise, it's so much more efficient to do compound and functional exercises vs. machines that artificially isolate muscles. since you already have a trainer, moving to free weighs should be easy - you'll have someone to teach you proper form for squats, lunges, chest press, etc.

I'd check out the books "The New Rules of Lifting for Women" and "Starting Strength". I'm doing the NROL4W currently, but I started reading "Starting Strength" about a week ago. I much prefer Mr. Ripptoe's approach to squats.

I'm huge fan of free weights and full body movements (think squats, deadlifts, push press) and to the point here is why.

Machines do not allow your body to work in a natural state - it forms you to go from point A to point B ... You can hit any/every muscle group with free weights and get a 10x better work out. Why? Because you're using a bunch of other smaller muscles to stable you and keep good form. It makes you functional.

I'd be more then happy to explain more or point you in the direction of some great resources/ideas.

Definitely check out the books others have suggested, they are chock full of great information! As others have mentioned, starting with machines may be easier if you're a beginner, and can possibly decrease the risk of injury.

Another really great resource is bodybuilding.com - there's a 12 week comprehensive program on the site from Jamie Eason (Google her, you won't regret it!), that has cardio, strength and nutrition suggestions, for when you're feeling more at home in the gym and ready to step up to free weights!

Free weights are better than machines. I recommend reading the book Starting Strength by Mark Rippetoe. 3rd edition available on Kindle. Learning correct form is crucial.

You want to focus on the big compound movements initially... squat, deadlift, press. Multi-joint, multi-muscle movements. Machines restrict your range of machine and can lead to injury because of that. Barbells can cause injury as well (when you are lifting heavy)... that is why form is crucial. Learn good form. Stay away from the Smith machine! You can do it. There are many women here who do.

Bump - I want to get into lifting more weights