New to Weight Training - how to start?

[JanetH1212]

I only exercise a little. I'm 51 and thinking that I should probably get toned up and more fit. I'm 5'4" and am at my ideal weight at 115 lbs. But I'm looking and feeling saggy, baggy, and older. I just want to hear from everyone about what would be a good way to start out in weight lifting.

[Boss Man]

Basic total body stuff 3 times a week.

This sort of routine might work.

Squats, 2 sets 10 reps.

Lunges, 2 sets 10 reps.

Deadlifts, 2 sets 10 reps.

Dumbell Bench Press, 2 sets 10 reps.

Bent over Barbell Rows, 2 sets 10 reps.

Dumbell Shrugs, 2 sets 10 reps.

Planks 30 seconds.

You would do this every other day, 3 times a week for around 4-6 weeks, to adjust to the biomechanics of weightlifting.

You would use the smallest dumbell on small muscles and the next one up on larger ones, the same applies to Barbell based exercises, first lowest on small muscles, second lowest on bigger muscles.

For machines, one plate for small muscles, 2 for big ones.

A gym instructor if you have access to a Gym could advise further, as this is a basic outline of a potential way to do things, not something written in stone or gospel .

[jacksayz]

Start slowly and don't give up....I have found a good workout for beginners here : http://www.jacksayz.com/free-workouts/

Very best of luck......make sure you keep on training

[yogot7r]

I love hearing that people want to get healthier and fit. No matter what your ultimate goal is it takes hard work, dedication and patience. There are many types of work out plans you can do to help you tone up. There are a lot of things you should know that can help you achieve your goals faster and do it without hurting yourself. Here is a good article on starting a resistance training program. http://totalfitnessexperience.com/beginning-a-resistance-training-program/ Good Luck!

[Boss Man]

Now you weren't posting a couple those message links, to potentially try and boost your levels of forum use, on the linked to site were you Mr Forum Moderator

[TolozaTrainer]

Here are a few things people should focus on in order to get on the right start.

A big thing that helps get anyone started on a fitness program is fixing your eating! My philosophy? Protein and fats build up the body, carbs are ONLY used for energy. Extra energy means stored fat. So cool it with the carb in take. I’m not saying don’t eat carbs at all, but in a general sense the average person eats WAY more carbs than they should be.

Cut your sugars, which means calm down with the sweets and soda. I sh*t you not, if you cut those out alone you will see a change in your body. Today’s society is riddled with heavy media ads selling empty calorie foods. The more empty calories you eat, the more hungry you’ll be, which may lead to pounds gained.

Don’t underestimate the power of fiber and water. Every cellular reaction that happens within our bodies, including the building of lean mass and the reduction of fat mass, involves water. Most people don’t drink enough water as it is, so make it a habit! Fiber is another thing we humans don’t eat enough of anymore. The more fiber you eat, the more full you feel, which may lead to pounds loss!

Don’t just do cardio! Aerobic training is great for getting your endurance conditioning up, however just doing this alone will only get you half way to where you want to be. Burning extra calories through a rigorous aerobic program will help you lose weight, however weight is a general term including muscle mass and fat mass. What people really want to reduce is fat, and maintain lean mass.

Why? The more lean mass you have, the more calories you will burn at rest as well as having a better shape to your body. Having more lean muscle is a great benefit for women to help prevent or even fight Osteoporosis.

Do compound exercises. What does that mean? Do big movements! This goes for both people who want to lose weight or gain lean body mass. For those who want to lose weight, big movements like body squats, lunges, push-ups, burpees, and pull-ups are great ways to burn a crap load of calories in a short amount of time. For those who want to gain lean mass, big heavy movements such as Deadlifts, Back or Front Squats and Bench presses will really help pack on the muscle.

On top of everything, as long as you are doing it consistently, correctly and safely, you can definitely hit your goal!

[Boss Man]

The one minor caveat on fibre being don't over do it. You only need around 35-50 grams a day, more than that and you risk diarrhoea.