Guest Post By Jody over at Truth2beingFit
I want to thank Ruth for asking me to guest post on resistance/weight training. She asked me to write to beginners so I will start there. I also will be writing to working out in the gym BUT we all know there is plenty we can do at home as well with resistance bands, a few dumbbells, body weight exercisers and more. This post would be too long if I took it all on!
I remember way back when in my early twenties (I am 53 now) when I first started lifting weights. I had joined a Women’s gym that had little cardio equipment & some machines & weights. That was my start.
In my mid twenties, I joined Family Fitness, now known as 24 Hour Fitness. Back then, aerobic & step classes were in so I did those AND used mostly weight machines & some free weights (dumbbells & barbells). I was at a gym that did not have a separate weight room so I was fine.
When I changed locations with a move, I was in a gym that did have a separate weight room. YES, it can be intimidating and YES, those guys can look intimidating as well. All that grunting & groaning – don’t let it fool you! Many times, it is for show – as if it makes them seem bigger or better! 
Some of them throw around heavy weights without the proper form to look “special”. Well, to me, that just looks stupid! The thing to realize is you have just as much right to be there as they do AND they are much more interested in themselves than you – really! OR, they are interested in seeing if you are looking at them!
Starting out, it may be easier for you to begin with weight machines just to get the feel of it. Be sure to read the instructions & set the machine to your body size otherwise you can injure yourself. The seat & leg placement needs to meet your height.
If you are brand spanking new, I would start out with just one set of 10-15 repetitions (reps) of each body part – Back, chest, shoulders, biceps, triceps and legs. Do basic compound moves like lat pull downs to your chest (NOT behind the neck), dumbbell/machine rows, chest presses, shoulder presses, bicep curls, triceps press downs, leg presses/squats and hamstring curls.
You don’t need to do isolation moves yet (like side raises for the shoulders). Just learn to work the body part first. Build a little muscle. As a beginner, rest about 45 seconds to 1 minute in between sets. As you get more advanced & used to the weights, you can decrease that rest time. Many gyms have a circuit of machines that you can go thru – I know 24 Hour Fitness does. If you have done a little weight training before, try 2 sets. This should not take more than about 20 minutes for this beginner routine.
Most people that first start out like to do either a full body (upper & lower) workout 2-3 times a week with rest days in between or one day upper body & one day lower body. You may decide one or the other is best for your particular schedule.
If you do a full body workout, you can do your cardio on those other days. If you prefer to do more cardio as I do, do a shorter or less intense cardio workout on the weight days. Just be careful to listen to your body!
One of the biggest mistakes beginners make is TO DO TOO MUCH TOO SOON! Then they hurt or burn themselves out & quit. Don’t do that! Start slow, learn your body & then add in weight workouts or cardio workouts as your body adjusts.
Give yourself 3-4 weeks to get accustomed to the weights – depending on how many days you work out each week. Once you feel comfortable, try the free weighs. I love free weights but machines, kettlebells, bands & cables also are part of my program & great once you feel comfortable. In fact, the resistance bands are great for beginners and can be used at home!
As a beginner, start lighter to get a feel of what your body will handle. 10-12 reps is a great start. If the weight is too light & you could do more at rep 12, increase the weight so that that last rep is really hard for you.
ALWAYS USE PROPER FORM! I can’t stress that enough!
If you are unsure, ask a person in the weight room to help you. Most people are willing to help but always ask them first if it is OK to ask a question. Some serious lifters LOVE to help but may want to come back to you during their rest period or when they are done. That is normal. There are also many reputable resources online. SparkPeople is just one resource that many people love but there are many more.
Again, the thing to remember is many of the people in the weight room are so focused on themselves that they don’t even see you! Start by acting as if you belong – bring on those acting skills & don’t be afraid to ask to work in if you work out at a busy time. The more you practice going in the weight room, the easier it becomes until you are the one ruling it! OK, just kidding but it may feel that way! J
One last thought – if a person tells you that it is there way or the highway, walk away. Each of us is different & different things may work better for one person versus another. This thought goes for food as well. As you do more, you will feel what is right for you.
Photos:
Image: photostock / FreeDigitalPhotos.net
Image: photostock / FreeDigitalPhotos.net
{ 13 comments }
Well hello, Jody:) Such great advice. I remember when I first started weight lifting. It was in 1997, the end of the year. I had stopped working and thought “I now have no excuse not to join a gym.” It was a woman only gym, which I think was much less intimidating for me, and I went at a time of day when it was not busy. But I sure felt out of my element for a long time!
Very good post, Jody! I read your blog as well. I would also add that you don’t have to learn weight lifting all at once. I really took my time and learned just one new exercise in the free weights area per week. Then I did have adequate time to practice my form and really get the hang of each exercise without pushing on to another new confusing exercise. One new exercise per week adds up very quickly. So don’t worry if everything that a trainer or friend flew out your brain. Be a uni-tasker in the free weights area and get one thing right at a time.
Hi Karen! Good to see you here too!
Marion – great advice!!! Thx for sharing!!!
Ruth – love the pics you added!
Great post..Weights are sooo important to any fitness program. People need to understand the body can not be defined if it is not weight training.. Great post I love lifting!!!!
Good info! Women should not be afraid of weight training, they need to know that it will not make them have giant muscles … unless that’s what they want and they work super hard at it. I would also like to say that at all the gyms I have gone to there has been someone there who worked up a program for me to follow which makes it much easier in the beginning when you do not know a lat from a deltoid!
Thanks Jody and Ruth for this information!
Great post! Sometimes, one just does not know where to start!
Great article Jody!
I really like to focus on the big compound movements (I feel I get my biggest bang for the buck) – squats, deadlifts, bench press, lunges, pull ups, push ups…
Saretta, thx for commenting & yes, find a person you trust to help you. I am one that could get big lifting heavy when I was younger but it is all about putting together a program that fits how you want to look. You don’t just magically get big lifting weights!
Sheri – thx for stopping by!
Sian – your comment is so true. I was there at a point in my life too!
Lance – thx! Yes, compound moves are great & work it!
Jody, your passion for fitness is so dang genuine. I love it! This is an excellent post to refer newbies to. And by the way, I picked up my very first copy of Oxygen Mag yesterday. Totally thought of you when I did! xo
THX JOSIE!!! Hope you like Oxygen Mag! They have a special issue out on butts!
This is so true Sian! Weight lifting isn’t like cardio where you can just get on a machine and go for hours. I’m hoping to start getting into more weight lifting this month.
This is great advice. I think people forget to utilize those who are around the gym who have expertise. These people are always willing to help get beginners started.