Weights - for a beginner
Discussion
Rather embarrassingly for a 41 year old, I’ve barely lifted a weight in my life, but now is the time to start.
For a bit of context, over the last 18 months I’ve dropped from 18 stone to just under 13, through a combination of diet and running with the occasional but of cycling. Running around 120-150km a month currently.
Now I want to work on strength, but have literally no idea where to start. I have access to a reasonable gym, but what’s best, Machine weights? Free weights? Any websites with beginners guides?
Ta 🙂
For a bit of context, over the last 18 months I’ve dropped from 18 stone to just under 13, through a combination of diet and running with the occasional but of cycling. Running around 120-150km a month currently.
Now I want to work on strength, but have literally no idea where to start. I have access to a reasonable gym, but what’s best, Machine weights? Free weights? Any websites with beginners guides?
Ta 🙂
I’m 54 & only started strength training recently. Just asked at the gym & was offered an induction course which I found very useful. Opted to start with machines after struggling with correct technique for a couple of free weight exercises the trainer suggested.
Seems like there’s a lot to learn but getting started with the basics really helped me to understand some of the web resources of which there are plenty. Find it quite an interesting learning curve actually.
Seems like there’s a lot to learn but getting started with the basics really helped me to understand some of the web resources of which there are plenty. Find it quite an interesting learning curve actually.
Do not overlook bodyweight exercises. You can do some of them without any equipment at all (and others with some simple equipment) and can increase the difficulty as you progress. You can do them exclusively or in addition to using weights.
Here is a beginner program:
https://biostrap.com/academy/the-ultimate-beginner...
Here is a beginner program:
https://biostrap.com/academy/the-ultimate-beginner...
Stronglifts 5x5 is a very good programme to start with.
Its a development of Starting Strength, with a good app to follow, and so uses the compound lifts (Squat, Bench Press, Deadlift)
Compound lifts are very good, as they stress multiple muscles with the same excercise and so you get a lot of bang for your buck.
You start from an empty bar to learn techniques
I like the fact that in the app you can see that if you follow the programme, you will end up lifting some fairly heavy weights in a couple of monhts.
Its a development of Starting Strength, with a good app to follow, and so uses the compound lifts (Squat, Bench Press, Deadlift)
Compound lifts are very good, as they stress multiple muscles with the same excercise and so you get a lot of bang for your buck.
You start from an empty bar to learn techniques
I like the fact that in the app you can see that if you follow the programme, you will end up lifting some fairly heavy weights in a couple of monhts.
I'd also recommend a session (or pref a few sessions) with a PT first - I've just started similar, although have a few years on you and doing it more to ensure I maintain rather than build.
They will show you the correct techniques, suggest some key exercises (more that you think will just be bodyweight and can be done outside any gym) and possibly most importantly, start correcting bad habits and posture. I went down this route initially as I knew some of my previous injuries (dislocation of both shoulders, ruptured Achilles x2 and that's before we get anywhere near subluxations, hamstrings and elbows) would impact any training. e.g. I knew my shoulders were out of symmetry and my right leg calf was much smaller than my left but hadn't realised just how much my left leg was compensating in the ankle joint and back. Important to get these right before starting on any training in my view.
A good PT will also help with diet and give you some routines you can do at home.
They will show you the correct techniques, suggest some key exercises (more that you think will just be bodyweight and can be done outside any gym) and possibly most importantly, start correcting bad habits and posture. I went down this route initially as I knew some of my previous injuries (dislocation of both shoulders, ruptured Achilles x2 and that's before we get anywhere near subluxations, hamstrings and elbows) would impact any training. e.g. I knew my shoulders were out of symmetry and my right leg calf was much smaller than my left but hadn't realised just how much my left leg was compensating in the ankle joint and back. Important to get these right before starting on any training in my view.
A good PT will also help with diet and give you some routines you can do at home.
The standard of PTs is really variable, very rarely I've seen one who actually knows how to coach weights properly.
Hate to be that guy but I'd look up guys like Alan Thrall on youtube for correct form.
Main point to watch on almost all weights exercises is to keep your chin tucked in, which will prevent a crooked neck.
Hate to be that guy but I'd look up guys like Alan Thrall on youtube for correct form.
Main point to watch on almost all weights exercises is to keep your chin tucked in, which will prevent a crooked neck.
Start with low weights for the first few weeks to work on technique. Like all things, technique is key. If you're a golfer for example, you can always hit the ball further with good technique than you can brute forcing it.
Keep a diary of what your lifting once you have the technique nailed. Track progress with heavier and heavier weights. Something in the 8-12 rep range is a great basis to work on. I've been in and out of work out routines for years now, but always find my routine takes me back to specific days for specific muscle group(s).
Personally I would stay away from Barbell exercises for a while and use dumbbells (chess presses, shoulder presses, dead lifts etc). Reason being that it gives your arm and joints a bit more freedom to be an more natural positions while you're lifting. Once you've got that nailed the by all means use the barbell a lot more. Resistance machines are a good starting point for technique, but be weary that they are also controlling your range of motion which is not always the most effective way to use your muscles.
Without knowing you personally and the journey you've been on, I would recommend looking at barbell weighted squats and barbell dead lifts (OK I said no barbell to start off with, but these aren't too limiting for those 2 exercises). Reason being is that when you were 18st your legs were carrying a lot of weight. You will find that you can squat a lot of weight which would be a good boost for your ego and make it enjoyable as you see great results quickly.
Keep a diary of what your lifting once you have the technique nailed. Track progress with heavier and heavier weights. Something in the 8-12 rep range is a great basis to work on. I've been in and out of work out routines for years now, but always find my routine takes me back to specific days for specific muscle group(s).
Personally I would stay away from Barbell exercises for a while and use dumbbells (chess presses, shoulder presses, dead lifts etc). Reason being that it gives your arm and joints a bit more freedom to be an more natural positions while you're lifting. Once you've got that nailed the by all means use the barbell a lot more. Resistance machines are a good starting point for technique, but be weary that they are also controlling your range of motion which is not always the most effective way to use your muscles.
Without knowing you personally and the journey you've been on, I would recommend looking at barbell weighted squats and barbell dead lifts (OK I said no barbell to start off with, but these aren't too limiting for those 2 exercises). Reason being is that when you were 18st your legs were carrying a lot of weight. You will find that you can squat a lot of weight which would be a good boost for your ego and make it enjoyable as you see great results quickly.
Get a copy of Starting Strength - Mark Rippetoe (marmite character but knows stuff).
See the website: startingstrength.com.
Depending on your confidence and ability to follow instructions, it's worth finding a good trainer (easier said than done). You need help with the actual exercises; squat, deadlift, press and benchpress - no need for them to introduce routines/workouts/diets/machines/etc.
See the website: startingstrength.com.
Depending on your confidence and ability to follow instructions, it's worth finding a good trainer (easier said than done). You need help with the actual exercises; squat, deadlift, press and benchpress - no need for them to introduce routines/workouts/diets/machines/etc.
Kettlebells are a good intro to using your bodyweight.
It's all about pushing yourself but not pushing too far to build muscle and then get your nervous system used to it.
I've done weights for a good few years now (42 now) and at the start did a fair few times where I had incorrect form and pushed too far.
Working on glutes is a good start to support the lower back.
It's all about pushing yourself but not pushing too far to build muscle and then get your nervous system used to it.
I've done weights for a good few years now (42 now) and at the start did a fair few times where I had incorrect form and pushed too far.
Working on glutes is a good start to support the lower back.
Another vote for Stonglifts 5x5 here, compound lifts so it works your whole body, and the benefit of free weights so it translates well to real life. Only thing to be careful of is getting your form right, but there's plenty of info and videos available, plus you start with a light weight (empty bar) and build up from there
fourstardan said:
Kettlebells are a good intro to using your bodyweight.
....
Working on glutes is a good start to support the lower back.
Agreed.....
Working on glutes is a good start to support the lower back.
I am a big fan of kettlebells.
If you can be taught/learn good form they are a brilliant tool. Kettlebell swings are really good for the posterior chain.
Swinging clubs and maces is great too, as is picking up and carrying sandbags in different ways.
I've done weight training for the past 20 years. If I were given the chance to start over, I'd focus on calisthenics, functional and flexibility training. The risk/reward for squats and deadlifts just isn't worth it for the average Joe, IMO! Plus mastering the forms is a skill within itself, and (again, IMO!) shouldn't be recommended to a complete beginner.
Cheese on Toast with Worcestershire Sauce said:
I've done weight training for the past 20 years. If I were given the chance to start over, I'd focus on calisthenics, functional and flexibility training. The risk/reward for squats and deadlifts just isn't worth it for the average Joe, IMO! Plus mastering the forms is a skill within itself, and (again, IMO!) shouldn't be recommended to a complete beginner.
I agree with this too.Burrow01 said:
Stronglifts 5x5 is a very good programme to start with.
Its a development of Starting Strength, with a good app to follow, and so uses the compound lifts (Squat, Bench Press, Deadlift)
Compound lifts are very good, as they stress multiple muscles with the same excercise and so you get a lot of bang for your buck.
You start from an empty bar to learn techniques
I like the fact that in the app you can see that if you follow the programme, you will end up lifting some fairly heavy weights in a couple of monhts.
I did stronglifts in my early 20s, but this was after 2-3 years of freestyle lifting and sports. I couldn't imagine doing it now in my late 30s, let alone having never lifted a weight before. It ramps up quickly which I would say needs some basic conditioning.Its a development of Starting Strength, with a good app to follow, and so uses the compound lifts (Squat, Bench Press, Deadlift)
Compound lifts are very good, as they stress multiple muscles with the same excercise and so you get a lot of bang for your buck.
You start from an empty bar to learn techniques
I like the fact that in the app you can see that if you follow the programme, you will end up lifting some fairly heavy weights in a couple of monhts.
Cheese on Toast with Worcestershire Sauce said:
I've done weight training for the past 20 years. If I were given the chance to start over, I'd focus on calisthenics, functional and flexibility training. The risk/reward for squats and deadlifts just isn't worth it for the average Joe, IMO! Plus mastering the forms is a skill within itself, and (again, IMO!) shouldn't be recommended to a complete beginner.
Agree with this. The gym bros you see on YouTube and social media are in their early 20s, and your body is a hell of a lot more forgiving at that age. At 38, I avoid squatting more than body weight, and avoid deadlifting completely. One wrong move and it's a month in pain or possibly real damage, rather than 2-3 days out of action at 21.A PT can be a good idea if you can find a good one who both knows what they are doing and will help you to set up a program you can do on your own consistently.
At the gym I go to I see a number of PT’s whose operating system seems to be to constantly change peoples workout routine and set them up doing exercises that need a second person to keep the customer thinking they need a PT to make it work, I guess that’s how the PT keeps the customer coming but not the best for results.
At the gym I go to I see a number of PT’s whose operating system seems to be to constantly change peoples workout routine and set them up doing exercises that need a second person to keep the customer thinking they need a PT to make it work, I guess that’s how the PT keeps the customer coming but not the best for results.
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