Weight training for beginners

[HomerPigeon]

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?

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.

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

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!

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

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.

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

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 :)

Thanks, more handy tips. The bodybuilder forum link is a good start and now I've read TrucksandDinosaurs thread there is more there too.

How about abs? How much time should you spend on that? There are infinite variations on abs exercises, it seems, but what would be like the "top 5", would you say?

Weight training.com have a good website and app, each exercise has a video on written step by step guide, you can also log your work outs.

I work with a PT and we do mostly compound movements.
1: Squats (started with air squats, then back squats, front squats, goblet squats and split squats).
2: deadlift ( you could do single leg deadlifts with dumbells, sumo deadlift with kettlebells).
3: bent over row/pendlay row.
4: overhead press/shoulder press/push press- can be done with barbell or dumbells.
5: bench press done with barbell or dumbells.
I also do lat pull down with a narrow or wide grip. Lunges/walking lunges either with a barbell on my back or dumbells/kettlebells in each hand. Press ups, hamstring curls with the Swiss ball. (There are loads of videos on the web demonstrating all of these).

I tend to do a pull session - deadlift/pendlay row/lat pull down /single leg deadlifts. 2 warm up sets then 4sets of 8 reps for each exercise then 20 mins of high incline walking high interval cycling or high intensity interval training. Then the next session will be a push session - squats/bench press/overhead press/split squat then the 20 mins cardio.

A lot of these exercises will work your core muscles including abs as they are used to stabilise your body during the exercise. The Plank is good for abs as well as the Hollow rock.

HTH

I'd be a bit careful doing some of the exercises without someone to check your 'form' initially, until you get the hang of it. Doing heavy-ish deadlifts and squats can put pressure on your back and knees. I still struggle to get in the right position for deadlifting, and you see some terrible examples in the gym. i managed to give myself 3 months of tennis elbow by knackering my arm by upping my weights too quickly.

Also, you need to have a strongish core too to use heavier weights effectively and safely - its not a bad idea to have just one session with a 'proper' trainer to get a good programme, and you will make much quicker gains too.

Agree with Kaisan re technique, especially when it comes to squats it's rare to see good technique in the gym.

I watch and wince.

IMO a large percentage of people are biomecanically unsuited to squatting. Not such a problem when training is relatively light but if you want to build muscle the cost benefit ratio often means that squats are not worthwhile.

If you have the classic weightlifter physique sort legs/long torso (I don't) then squats can be great

*short legs/long torso

Depending in your gym there might be a free weights class. My gym has body pump. It is great. Set to music and they change the routine. Muscles are used in a particular order so you get used to the order even when the routine changes. Tell the instructor you are new and they will watch you and help if you need it. (Even if you don't tell them my instructor spots the new people and helps without being too embarrassing.) it is brilliant (when I go)!

Gwlondon, I had been thinking of doing a body pump class (I used to go to these about 10 years ago, and enjoyed it) but a friend of mine who trains a lot said she thought they encouraged poor form, especially in people not used to lifting. What do you think?

Why don't you pay for one session with a trainer, to make sure that your form is right? Then go along to any of the relevant classes at the gym.

Also, if you get to know the trainer well enough, he/she should also keep an eye on you when you're working out anyway, and tell you if you're doing things wrong! (You could always ask for this as well - when they're on the gym floor they are supposed to keep an eye out on people who are working out)

I think there is a difference between a 'trainer' as in personal trainer, and a gym instructor (or 'fitness instructor' at my large well know branded gym). The ptrainers will do a free intro session with you for one hour in the hope that you will sign up for more - this is part of their job and they realise that most will not sign up so dont feel bad asking for it. As BIWI says, a good trainer will want to keep an eye on you anyway - mine got me to sign up eventually by giving really good advice over a few months about a an injury and weight training. He's also offered to do a core programme for a friend who can't afford to sign up.

SOme of the instructors on the gym floor are pretty useless unless you want to be shown how to use a treadmill. BOdy pump is hit and miss - lots of injuries from it and poor form, but also some great instructors too. Problem is, they cant monitor 25 people at once and competitiveness means that people often use heavier weights to soon.
Basically, i think you can waste months doing crap exercises 3 times a week, or get someone who knows what they are doing to show you a good programme.

Hello sorry to hijack.
Should I buy these weights and book a trainer to show me how to use?
www.ecaytrade.com/detail.php?id=556408

I also recommend New Rules of Lifting for Women, it's excellent.

Well, I tried a Bodypump class tonight. It was brutal! I could feel my legs shaking as I walked down the steps to the car on the way out.

I did 2.5kg each side for warm up and for biceps, chest, and triceps. Did 3.5kg each side for back, and no weights for the squats/lunges.

I am punier than I thought, obviously.

Will have a look at the Lifting for Women book.

I was thinking I might do one Bodypump class a week, with 2 weights sessions in the gym and 3 (separate) 30-40 min cardio sessions. Does that sound ok? I need to lose some fat and build muscle, so I think I need the cardio in there, but from my reading, you need to do at least 3 weights sessions a week to see results.

How do I know when to increase the weight, and by how much?

P.S. have asked at my gym about a single PT session and they said they'd get someone to call.

That sounds like too much to me. You need to give your body time to rest between sessions, especially with weight lifting. You can maybe drop one of your cardio sessions and shorten the others to be more HIIT like.

For reference, before I became pregnant I was doing 3 weights sessions a week, and doing lots of high intensity walking on the other days. This worked for me.

Is speed walking type stuff enough on the cardio front though, for fat burning?

I am short on time so looking to keep each session - whether cardio or weights - under an hour. Happy to do less of course but want to be realistic!

You can certainly do more than that, I just didn't want to lose much fat - weird but true, I like my hourglass figure! If you want more intensive cardio then go for a HIIT program, but the New Rules book will explain it all better than I can

three weight training sessions per week sounds about right BUT I'm thinking that with body pump the focus is on using resistance to increase cardio vascular intensity (?)
In other words the resistance will be too light/reps to high to give much increase in strength.
I'm not saying thats a bad thing, I'm sure bodypump would lead to a leaner firmer body, but if you are looking to make significant increases in muscle size and strength body pump would not be the best option.

I might also add that most people will need years of consistent heavy strength training to build a muscular physique, it's not a short term project.

Thanks LazySuzanne. I know it's not a quick fix and i'm not after a muscular physique overnight - for the time being I'm just aiming to hit on a workout routine sufficient to increase my strength to the point where I can start to lift a little more weight (more than the bare minimum) without my whole body screaming the next day. How long does that take? Three months? Six?