Weight lifting - where do I start?

[agnes]

So my work now has a fitness center and I got a spot in a lottery. There aren’t any personal trainers or anything like that. I haven’t lifted since high school. The newfangled machines they have in there are much fancier than I’ve used before.

Wasn’t there a book about women weight lifting that got posted on here a lot when it first came out?

[isabel]

New Rules of Lifting for Women is probably the book you're referring to. I think it's a fantastic resource. The workouts are easy to follow and they give excellent diagrams to help you understand how to do the movements correctly.

[agnes]

Feb 24, 2020 12:00:48 GMT -5 isabel said:

New Rules of Lifting for Women is probably the book you're referring to. I think it's a fantastic resource. The workouts are easy to follow and they give excellent diagrams to help you understand how to do the movements correctly.

that must be the book! Thank you

[sdlaura]

I have had good luck finding free video workouts on youtube/other internet sources. I use it mostly for free weight/body weight/TRX, but I bet you could google specific machines/a brand of machines and find people who have put together suggested workouts using them specifically.

[lavender444]

I've been using an app called Transform by Chris and Heidi. A friend introduced me to the app, I think Chris and Heidi were on a weight loss show at some point, too. The app is nice because it factors in your goals and gives you a workout plan and meal plan and shopping lists. It has plans for gym workouts or home workouts and FB group for extra support. I like it because I know exactly what I will be doing that day and it has videos to show me what to do if I'm not familiar with a movement. Each movement also has a alternate movement if needed. It's the one and only app I've ever paid for and its totally worth it. They have a trial period to try before you buy.

[sugarbear]

Follow Girls Gone Strong on Facebook and IG (and look for their founder, @mollygalbraith).
The group is AMAZING and they regularly publish free programming with videos, etc. I cannot recommend them enough. The FB group is very supportive, their programming is all for women, by women.

Edit: I also recommend the New Rules of Lifting for Women. The whole series is great and I believe there is a beginners book as well.

[mustardseed2007]

Also check out Lift Like A Girl by Nia Shanks. She also has an online program. At one point she had work outs she published called the Beautiful Bad Ass 6 Phase System or something like that. It was REALLY a good lifting program.

[Susie]

I really liked NROLFW. I finished stage 1 about 1.5 year ago, and only stopped because I got pregnant with DS. I didn't do the diet stuff, but the lifting was great. I'm hoping to get back to it soon.

[litebright]

I've worked my way through most of the New Rules books. NROLFW is a decent place to start, but I would actually recommend checking out either New Rules of Lifting for Abs or New Rules of Lifting for Life. Same authors, but their approach has changed somewhat and been refined over the years as they themselves have aged and their abilities have changed and they've added to their knowledge/experience. Both of those books include more focus on flexibility and function, incorporating a movement-based warm-up and a foam-roller series of movements at the end that are really valuable for the body.

If you have any injuries that you need to accommodate, and since it has been a long time since you lifted, I would recommend New Rules of Lifting for Life as a starting point before NROLFW. NROL for Abs is great, too, but it's more intense.

They also have a more recent book called Strong which is focused on workouts for women, and I think it's more up to date than NROLFW. When I go back to that one, I feel like it's a bit frozen in time. Still good, but I think their more recent work is even better.

[campermom]

NROLFW changed my life and Ive never been as fit and strong as I was when I did that program.

[Aquatica]

I will have to check out the book mentioned. I currently do 5x5 Stronglifts. It's an app, a website, and has videos to show you the proper form.

[simpsongal]

If you want bang for your buck in the fewest lifts, go for squats, deadlift and bench. I like lunges carrying weights too. Good luck! Be sure to write down reps, sets, and weights so you can keep track.