I have been reading through a lot this evening and I cannot seem to find an answer. I have gone to a lot of sites but I have no clue how to incorporate their scattered advice. I have not worked with weights in a long time and I need help finding a routine for beginners and if possible intermediate so that I can progress into it. I have been trying to find a new routine. I do yoga and pilates and very little weightlifting because yoga is very demanding on my body. I use the eliptical a lot and I walk quite often but I seem to be moving very little on weightloss. My diet isn't horrible but I am a college student so there are some nights that I just don't feel like putting forth the effort to make it healthy. (I know I should) Also I need help tracking everything. Would a spreadsheet be effective? Thanks so much to whoever takes the time to read this.
Please help me in finding a weightlifting program for beginners
- Thread starter srleahe
- Start date
you should post your diet and allow members of the site to evaluate it.
Yoga and especially Pilates ARE working quite a lot of muscles and many people can and have achieved great results with that alone. Weight-lifting or weight-training is just another means of using your muscles and getting exercise. It's like you're saying "I walk & bike...but I need to learn how to use the elliptical"...as if to suggest you aren't working your legs already.
All these machines & free-weights are just used to help isolate and train particular muscle groups...you don't need these machines or weights to hit all your muscles. Especially for woman, yoga, hardcore pilates and a good diet can take you to a swimsuit edition photoshoot. From my experience, most woman want to look all-around fit & tone...whereas men want big bicepts, big traps and are focused more on particular areas (this is where the machines/free-weights really shine...isolation!).
If you're intent on incorporating weight-training into your routine....just check out the equipment at your gym and observe what others are doing. Most people enjoy sharing and welcome the diversion to chat about their routine, ESPECIALLY with a woman! You probably aren't looking to do low-rep building and as such are more inclined towards higher reps for toning. Form & technique are always important, but a bit less so with the higher repts...in other words, I doubt you'd hurt yourself.
Most gyms have trainers and they offer a one-free session to evaluate you. What they generally do is take you through some of the various machines and routines and provide you with a taste of what they can do for you...then they try to sell you on a package-deal for 10, 25 or 50 sessions. Plan on spending about $50 per session, or more. Can you learn enough from one session to be ready to do it yourself? Probably not..but you can learn quite a bit and then check it out from there. Most machines have a picture or diagram depicting which muscle-groups the machine hits and how to execute the motion.
Again, I'd suggest getting friendly with a more experienced person and go from there. Good luck!
Weight-training on machines or free-weights has you doing various exercises (bench press, shoulder press, bicep curl)...these exercises put the stress to those muscle groups. I know many guys who want bigger "guns" and as such they focus and ISOLATE these muscles to reach that goal. Machines isolate muscle groups.
Yoga & Pilates can offer a kick-butt routine that can, without weights/machines, allow woman to carve & create stellar bodies. You don't NEED to weight-train to achieve results. I know MANY hot woman with great bodies who earn it without weight-training. I also know a lot of trainers who scoff at those classes and think they're worthless. These pilate classes can leave your muscles sore, worked and your body depleted.
I agree...given the same goals, woman and men should train in the same manner...but my observation is that many men want to build specific areas (guns, traps, etc) whereas woman tend to want a general all-around toned body. It's GREAT for both men & woman to weight-train...but it's not the only way despite what a lot of trainers would have you believe.
My comment about the high reps was more along the lines of figuring she'd be safer with lighter weights & higher reps. Working a heavy-load where you max-out at 6 or 7 reps is pretty demanding and wrong form or technique can really lead to injury. Give someone (without experience) some lighter weights and tell them to do 20 reps....much safer.
I think you're glancing at what I wrote and reading into things. Either way, I can't help but sense some retort/disrespect in your tone. Correct, elaborate and offer suggestions if you want...but don't condemn me in a belittling manner, please. We're all here to help...or is this the part where one of the senior guys takes a shot at the new guy?
Cool.....I too would like to apologize if I reacted improperly. Like yourself, I'm just trying to help. I recognize your knowledge, background and experience...we're fortunate to have someone like you helping out.
I work with several trainers, but I myself an not certified other then as a licensed insulation contractor. FWIW, many trainers suggest mixing it up when it comes to reps....do some low, some high, etc. I guess they all have their different approaches and much of it is based on what is written and offered in lectures...and that's based on studies and research and interpreted by those who write/lecture. It's all fascinating and while we'd like to think it's all concrete, studies constantly come out with new & different views on matters....THAT is frustrating!
Much of what you objected to, I agree with...so it must be my failure to express/explain myself...I'll work on it. But PLEASE do continue to offer advice, elaborations and corrections as you see fit. The moment we shut our minds to alternative views, we narrow our perspective...or something poetic like that.
I work with several trainers, but I myself an not certified other then as a licensed insulation contractor. FWIW, many trainers suggest mixing it up when it comes to reps....do some low, some high, etc. I guess they all have their different approaches and much of it is based on what is written and offered in lectures...and that's based on studies and research and interpreted by those who write/lecture. It's all fascinating and while we'd like to think it's all concrete, studies constantly come out with new & different views on matters....THAT is frustrating!
Much of what you objected to, I agree with...so it must be my failure to express/explain myself...I'll work on it. But PLEASE do continue to offer advice, elaborations and corrections as you see fit. The moment we shut our minds to alternative views, we narrow our perspective...or something poetic like that.
Just real quick...
The poster never indicated she's trying to lose weight...only that she has an interest in incorporating weight-training into her routine...so the "truth behind fat loss" isn't in question here....BUT, I do know what you are talking about! Many people are inclined to think cardio is the answer and they far underestimate the critical and invaluable benefits that weight-training offers!!!
I'm not suggesting she do 20 reps consistently, heck no! What I was figuring is that she's a student on a budget, wants to do machines/weights and that:
1) A machine, while not as effective as free-weights (agreed!!) IS safer then free-weights because it will help isolate the motion and help prevent a newbie from injuring themselves. The machine will only allow movement in a particular direction/method. We both know that free-weights, when at the end of doing heavy loads, can be dangerous as you bring them down or finish the cycle.
2) higher reps implies lighter loads...she'll get the muscular exercise, exertion and become more familiar with what the machine will/can do.
I work with 3 professional/certified trainers...all I regard as excellent. They all feel mixing-up the reps is a good idea. In the end and by-in-large, working the muscle and putting a strain on it is the chief goal. When you push it, the muscle responds by rebuilding stronger...or that's the brief theory. If you care to elaborate or present more info, I'm eagerly interested in reading it!
And again, thanks for being a class-act and apologizing...we are all here to help! thanks!
It is well known that Derwyddon received blunt force trauma on the part of the brain responsible for good manners. Imagine a potential client of hers (let alone a newbie) seeing this type of behaviour as "advertisement" of her skills. Perhaps she should have gone into snake charming instead?
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Wow... and thanks
I found reading through all of your posts to be very informative and it comforts me to know that if I need help I don't have to go far or wait very long for someone to answer my questions. I will definitely be able to incorporate a nice routine with the links provided and track my progress as well, which I never really got into but I know now how important it is.
I am looking to lose some weight otherwise I would just stick with my yoga classes to maintain my weight and build. I am 23, 5'6" 175 lbs and my last body fat test left me at 32% body fat. I don't like that. I want to feel more comfortable with my body and more secure in my clothes. I am not only looking to lose weight but have better definition in my legs, abs and arms.
I usually have a full breakfast of eggs and toast and a cup of greean tea (no sugar) or eggs whites and turkey bacon on toast. If I am running late I have a bowl of cereal (fruits and nuts... like basic 4 or shredded wheat with half a packet of splenda)
I eat oranges, mangos, strawberries, grapes or bananas as an interval snack, maybe even a yogurt.
For lunch I usually have tuna on wheat and an orange and a yogurt. For dinner it really depends, I like to cook a lot and I use fresh ingredients.
while I am making dinner I usually eat a peice of cheese and few triscuits or wheatables.
My fiance does not eat seafood so I eat very little of it. I recently found single frozen tilapia fillets and I use the ziploc steam bags to cook them in with a little lemon and basil. I eat wheat pasta with a homemade tomoato sauce. I make fresh bratwurst and vegetable stews. I make a dish called cauliflower stroganoff (I use cauliflower instead of pasta). I make fresh chicken stir fry (boneless skinless chicken). and many other things but I am sure you get the idea.
I do not drink a lot of juice because of the amount of sugar in them. I have yet to explore the healthstores in my area for juice. I DO NOT drink soda. My guilty pleasures are pizza and chocolate (what woman doesn't like chocolate) I have switched to splenda instead of straight sugar.
I walk to and from my classes each day and I go to the YMCA for yoga and spin classes. I use the bench press, the dumbells for bi's and tri's, and lunges around the indoor track. The machines I usually use are the leg extension and curl machines the abductor and aductor leg machines, the leg press and that's about it. I just feel so scattered in what I am doing and I guess I don't really know if I am doing it enough. since I usually only do taht work out every few weeks if I miss yoga. I do pilates at home and I only get on the eliptical if my yoga or spin class is full. On the eliptical I do the hills so I don't get bored or complacent during my workout.
I think that is about all I can think of in response to everyone. If any of your advice has changed please let me know. Thanks again for helping!
I found reading through all of your posts to be very informative and it comforts me to know that if I need help I don't have to go far or wait very long for someone to answer my questions. I will definitely be able to incorporate a nice routine with the links provided and track my progress as well, which I never really got into but I know now how important it is.
I am looking to lose some weight otherwise I would just stick with my yoga classes to maintain my weight and build. I am 23, 5'6" 175 lbs and my last body fat test left me at 32% body fat. I don't like that. I want to feel more comfortable with my body and more secure in my clothes. I am not only looking to lose weight but have better definition in my legs, abs and arms.
I usually have a full breakfast of eggs and toast and a cup of greean tea (no sugar) or eggs whites and turkey bacon on toast. If I am running late I have a bowl of cereal (fruits and nuts... like basic 4 or shredded wheat with half a packet of splenda)
I eat oranges, mangos, strawberries, grapes or bananas as an interval snack, maybe even a yogurt.
For lunch I usually have tuna on wheat and an orange and a yogurt. For dinner it really depends, I like to cook a lot and I use fresh ingredients.
while I am making dinner I usually eat a peice of cheese and few triscuits or wheatables.
My fiance does not eat seafood so I eat very little of it. I recently found single frozen tilapia fillets and I use the ziploc steam bags to cook them in with a little lemon and basil. I eat wheat pasta with a homemade tomoato sauce. I make fresh bratwurst and vegetable stews. I make a dish called cauliflower stroganoff (I use cauliflower instead of pasta). I make fresh chicken stir fry (boneless skinless chicken). and many other things but I am sure you get the idea.
I do not drink a lot of juice because of the amount of sugar in them. I have yet to explore the healthstores in my area for juice. I DO NOT drink soda. My guilty pleasures are pizza and chocolate (what woman doesn't like chocolate) I have switched to splenda instead of straight sugar.
I walk to and from my classes each day and I go to the YMCA for yoga and spin classes. I use the bench press, the dumbells for bi's and tri's, and lunges around the indoor track. The machines I usually use are the leg extension and curl machines the abductor and aductor leg machines, the leg press and that's about it. I just feel so scattered in what I am doing and I guess I don't really know if I am doing it enough. since I usually only do taht work out every few weeks if I miss yoga. I do pilates at home and I only get on the eliptical if my yoga or spin class is full. On the eliptical I do the hills so I don't get bored or complacent during my workout.
I think that is about all I can think of in response to everyone. If any of your advice has changed please let me know. Thanks again for helping!
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Derwyddon, Thank you for the links. The first one, I read last night and I copied the formulas down on a separate spreadsheet so I may continue to track my process on that. I also printed out a copy of HIIT. I plan on trying it today. I did not mention this because I feel horrible about it but I am in the military so I am familiar with High intensity workouts, I just never continued with them. Being in the military and on the border of being overweight in their fat testing is shaming. But I guess the secret is out now Oh well. As for the second link it's very useful, I am starting the journal today for myself. The third link I will have to sit down and really work on it. Thanks Again , and I never thought you being rude. Just honest.
Oh well. As for the second link it's very useful, I am starting the journal today for myself. The third link I will have to sit down and really work on it. Thanks Again , and I never thought you being rude. Just honest.All I wanted was a Pepsi.... (I doubt many people will get that)
D-don did send me a pm and was/is a very polite & professional person, she was truly & honestly disturbed with what I wrote/suggested and had Sr's interest in mind. I respect that.
I tend to write long responses...in my effort to be brief I didn't explain everything I meant to express very well. To me it was clear, but to a reader it wasn't. A lot can be read into text, but in all cases there are only good intentions here....nuff said.
Back to subject. You put a load/stress on the muscles; that's exercise & beneficial. I encourage Sr to look into a good program...check with trainers at the local gym, meet someone who has some knowledge and is willing to train and my point: don't be afriad of using the machines....they will only move in a direction/method intended to focus on those muscles in a correct pattern. You're also safer with a lighter load (higher reps) in the beginning so you don't rip it up too hard at first. Free-weights generally offer more because you have to stabilize the weights....and this requires skill and in the beginning supervision from a qualified trainer.
Keep up the good work, you'll get there!
(I doubt many people will get that)D-don did send me a pm and was/is a very polite & professional person, she was truly & honestly disturbed with what I wrote/suggested and had Sr's interest in mind. I respect that.
I tend to write long responses...in my effort to be brief I didn't explain everything I meant to express very well. To me it was clear, but to a reader it wasn't. A lot can be read into text, but in all cases there are only good intentions here....nuff said.
Back to subject. You put a load/stress on the muscles; that's exercise & beneficial. I encourage Sr to look into a good program...check with trainers at the local gym, meet someone who has some knowledge and is willing to train and my point: don't be afriad of using the machines....they will only move in a direction/method intended to focus on those muscles in a correct pattern. You're also safer with a lighter load (higher reps) in the beginning so you don't rip it up too hard at first. Free-weights generally offer more because you have to stabilize the weights....and this requires skill and in the beginning supervision from a qualified trainer.
Keep up the good work, you'll get there!
BikeSwimLaugh,
My fiance drinks soda and my sister-in-law can't seem to function without Mt Dew.
I appreciated your input as well, the links just happened to be the most helpful. No worries, communication over a computer is sometimes hard to understand and the reader can never truly grasp the intent of a letter unless they know them personally or unless it is expressed within the text itself. Your post made me feel better about myself. Writing it all down really showed me that I am already working hard and for the desired results I just have to work harder.
My fiance drinks soda and my sister-in-law can't seem to function without Mt Dew.
I appreciated your input as well, the links just happened to be the most helpful. No worries, communication over a computer is sometimes hard to understand and the reader can never truly grasp the intent of a letter unless they know them personally or unless it is expressed within the text itself. Your post made me feel better about myself. Writing it all down really showed me that I am already working hard and for the desired results I just have to work harder.
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All I wanted was a Pepsi....
It's diet pepsi, and that has to be one of the greatest commercials all time
(if I get what you are talking about)To the OP :- (In fact this was mentioned on the very first post I made on this site )- try and get compound exercises in your workouts e.g.
• Barbell bent over rows
• Bench press
• Barbell shoulder press
• Close grip bench press
• Dead lifts
• Squats
You get the general idea as the equipment in your gym will vary (or even your own tastes).
• Barbell bent over rows
• Bench press
• Barbell shoulder press
• Close grip bench press
• Dead lifts
• Squats
You get the general idea as the equipment in your gym will vary (or even your own tastes).
It's diet pepsi, and that has to be one of the greatest commercials all time
Thank you both for making me feel quite old....
"Back in my day" there was a band called Suicidal Tendencies...pretty much acid/punk with a few popular songs. One such song recounts a youth who asks his mom for a pepsi and she gets all weird and thinks he's on drugs and believes he needs to be institutionalized (title track). The whole song ends with his placid comment about "all I wanted was a pepsi":jump1::jump1:
"Thank you both for making me feel quite old...." -BSL
Hahahaha, I'm sorry
And I must say my body aches!!!!
I did weightlifting yesterday and HIIT today..... ow. Weightlifting again tomorrow (after some serious stretching in the form of yoga) I have not felt some of these muscles ache since I started weightlifting years ago... I wish I never stopped. (I'm such a dumb butt*)
And Tribal, I did compound my exercises. I remember doing that when I used to weight lift. It feels so long ago and I just got stuck in a horrible rut and didn't know where to pick up again.
Thanks so much to everyone who lent advice to me!!
Hahahaha, I'm sorry
And I must say my body aches!!!!
I did weightlifting yesterday and HIIT today..... ow. Weightlifting again tomorrow (after some serious stretching in the form of yoga) I have not felt some of these muscles ache since I started weightlifting years ago... I wish I never stopped. (I'm such a dumb butt*)
And Tribal, I did compound my exercises. I remember doing that when I used to weight lift. It feels so long ago and I just got stuck in a horrible rut and didn't know where to pick up again.
Thanks so much to everyone who lent advice to me!!
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All I wanted was a Pepsi....
D-don did send me a pm and was/is a very polite & professional person, she was truly & honestly disturbed with what I wrote/suggested and had Sr's interest in mind. I respect that.
I tend to write long responses...in my effort to be brief I didn't explain everything I meant to express very well. To me it was clear, but to a reader it wasn't. A lot can be read into text, but in all cases there are only good intentions here....nuff said.
Back to subject. You put a load/stress on the muscles; that's exercise & beneficial. I encourage Sr to look into a good program...check with trainers at the local gym, meet someone who has some knowledge and is willing to train and my point: don't be afriad of using the machines....they will only move in a direction/method intended to focus on those muscles in a correct pattern. You're also safer with a lighter load (higher reps) in the beginning so you don't rip it up too hard at first. Free-weights generally offer more because you have to stabilize the weights....and this requires skill and in the beginning supervision from a qualified trainer.
Keep up the good work, you'll get there!
or most of this either