Hello all!

There are a couple of good programs out there for beginning weight lifting. There are two books that I recommend all the time:

Body for Life
New Rules of Lifting for Women

Both of these have GREAT programs for weight lifting and really talk about how women should lift weights (just like men, btw, not using barbie weights and high reps).

Also you might look into this program:

I can't say for sure, not knowing how you were lifting before, but I suspect not seeing the results you wanted came from not lifting heavy or hard. Most women "wimp out" on weight lifting because they have this fear of becoming bulky or something. The truth is that women don't have the testosterone needed to bulk up ... and even men who bulk have to work at it. It doesn't just happen. :)

Oh, edited to say, I didn't actually answer your question ... sorry. :) What *I* do at the gym on the days I lift is a combination of squats or deadlifts (I alternate), lunges, bench presses, pushups, planks, lat pulldowns, seated rows, and military presses. I am working on pullups / chinups - they're kicking my ass currently. :)
 
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I've never been afraid of "bulking" up, but I really couldn't tell you why I didn't see results. Probably because I've never stuck to anything. Anywhoo. I don't really have access to weights....I'm broke and can't afford to join a gym at the moment. Would you suggest I get some free weights? Are the stretchy bands a waste of time?
 
There's a lot of stuff you can do with just bodyweight ... squats, lunges, pushups, dips, planks, etc.

If you can, getting an adjustable set of weights would be a great thing. Target has some sets of dumbbell weights that are adjustable for around $40 ... I know I've recommended them on here before. Resistance bands are also good, but they don't give you the same stability benefits as working with free weights does.
 
mylee said:
I've never been afraid of "bulking" up, but I really couldn't tell you why I didn't see results. Probably because I've never stuck to anything. Anywhoo. I don't really have access to weights....I'm broke and can't afford to join a gym at the moment. Would you suggest I get some free weights? Are the stretchy bands a waste of time?
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You can totally buy a set of free weights...stretchies are OK but I wouldn't base my workout on them...I might use them as one element in a circuit that incorporates many other elements.

Use stuff around your house...heavy bag of rice, milk jug, kitty litter bag, that sort of stuff.

If it has only one 'handle' (like a plastic milk jug or kitty litter container), think of it not as a replacement for a dumbell, but instead a replacement for a .

(kettlebells are amazing)

You can also use stuff like a kitchen chair...they might weigh 15-20 pounds. No real challenge to pull it out away from the table and sit down for chow down time...but try lying on your back and lifting it above your chest 10 times in a row (don't take risks though...if you are alone don't lift stuff above your pretty face).

I should also add this -- I get a good cardio workout when I use weights. Like the previous poster, I do dead lifts, squats, and various presses. In addition to feeling typical 'weight lifting' exertion, my heart rate is up while I am doing the rep's. So its all good.

And don't forget -- when you are using free weights/barbells/equivalents -- ***engage your abs****

Unlike a muscle like your arm bicep that will flex and become engaged when you involve it in a motion (like a dumbell curl), abs are lazy and stupid and don't engage automatically. You have to 'will them' to engage.

If you do some sit-ups, you have to engage your abs consciously...otherwise you'll really just be using all your other muscles to do the work, and the abs will be secretly being lazy, not really helping out. Clench them together and feel the difference...and how much easier the exercise is.

That brings me to a final point in this long (too long) post: don't get hung up on the gizmos and hardware etc that go along with strength and conditioning training.

Today if you tried to do 10 jumping jacks, 10 sit ups and 10 pushups, I guarantee you'd get your heart rate up, break a sweat, and decide to spend your free-weight money on a sweatband instead.

Keep it up!!!
 
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