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Original poster

Weight training for beginners

32 replies

HomerPigeon · 29/12/2013 16:46

I started going to the gym a few weeks ago as I decided I need to do weight training to really change my shape. Previously I'd only been doing cardio (spinning, and some running). Now I've been gym-ing for a bit, I'm wondering if it's really possible for a "beginner" to make any serious fitness gains without a personal trainer?

I've been doing the weights routine the gym person did for me for a few (about 7) weeks, increasing the weights (rather than the reps) as I can. I go 3 times a week, which is about all I can manage (single mum, work FT). But I can't really feel much improvement (I still feel really puny). I have asked twice for a new set of exercises but tbh it's a bit of a palaver, as every time, they require you to book for this, and then sometimes they're not there when you turn up.

I don't mind too much about weight loss but would like to lose some inches and build muscle. I am 5'5" and 9 stone 12. Waist (natural waist) is 30 inches, and round the fattest part of my waist (where your jeans waistband sits) is 36 inches! I make that 6 inches of flab I want to lose! Amazingly, I wear size 10 clothes though having taken these measurements, I'm not sure how I fit into them.

I can't afford a PT but am wondering if there's a good book I could get, to learn more about which combinations of exercises will work best for the areas I want to improve. Any recommendations? Or any weight training/fat loss suggestions generally?

OP posts:
BsshBossh · 29/12/2013 20:11

Focus on free weights and compound lifts; focus on fewer reps but progressively heavier (heavy for you, that is) weights. I used this excellent post as my starting point but used dumbbells instead of barbells (you can Google the dumbbell versions). I started off on low weights eg 10 kg total for deadlifts and focussed on getting my form right (using YouTube), then each weekI increased my kgs.

forum.bodybuilding.com/showthread.php?t=118920551

Good luck :)

ItsAllGoingToBeFine · 29/12/2013 19:09

Have a look at New Rules of Lifting for Women....

elvisola · 29/12/2013 18:41

Google thrutheblu and look up bradleyaidanjohnson on YouTube.. They were a good source of information when I was looking at starting a weights programme last year.

TrucksAndDinosaurs · 29/12/2013 18:38

I started this thread yesterday and got some v good advice on weight training :)

www.mumsnet.com/Talk/exercise/1949732-How-best-to-increase-lean-body-mass

Original poster
HomerPigeon · 29/12/2013 18:24

Thanks both. Will look up Anita Bean.

LazySuzanne, I have googled for some videos, and had some success, but it is a bit "pot luck" as (1) there is so much out there and (2) so much of it is contradictory. I often find myself wondering whether I'm watching someone really knowledgable or not!

OP posts:
Lazysuzanne · 29/12/2013 17:54

Homer, have you tried browsing around on you tube?
There are lots of exercise video's, perhaps search the exercises you do already and you'll spot other similar vids which may inspire you.

Or just googling 'basic weight training routines' should throw up some good info

LordEmsworth · 29/12/2013 16:58

Increasing the weights, rather than reps, is the way to do it.

You should change your routine every 6 weeks or so, because (a) your body gets used to it and (b) you get bored of it! Not necessarily a massive re-write but at least some tweaks. I personally would complain every time I made an appointment with someone who failed to show - it's one of the things you are paying for.

Anita Bean has written some great books on training & diet, I'd look to her - but you need to be sure you're doing it properly, and having someone watching you is the best way.