Want to start lifting at the gym - advice please

[LottaMarten]

Have read around a bit and decided that lifting 'proper' weights might be the most effective use of my time.

Does anyone else lift? If so could you give me some pointers? I put together a 'plan' yesterday and wondered if someone could scan their eye over it and see what they thought...

Also would anyone like to be a remote 'training buddy'?

Back from what was supposed to be session 2 of 'Strong Lifts' - i did the dead lifts, and 2 sets each of the overhead press and squats. I was meant to do 5 sets. The reason i didn't is pathetic - there were two male colleagues in the weights section and even though they are nice people, quite good friends actually, i just find it sooo embarassing. I put my headphones in, despite not actually listening to anything, so I could zone out.

And then a guy who once chatted me up on a plane journey to London, came and started doing something on the bench behind me. I know it sounds ridiculous but as I am starting out and a bit unfamiliar with things, I felt just

I need to get over myself. What I did do was go and do slightly different exercises away from plane guy - some pull ups, single legged squats, and bench presses, so I feel I got it all done.

It's a confidence thing I suppose. Also, when you are lifting quite heavy stuff, there is always the risk of not managing... and doing something silly

Also... question for lifters.. if someone leaves weights on a bar, does that mean they are intending returning to the bar?

Lotta - don't feel embarrassed. We all go through this. Not least because lifting is seen as such a 'male' thing. It tools me years to be confident taking my space in the gym and not to feel self conscious. Remember too that many, many men don't actually know what they are doing but they don't realize it. I've had men try and correct my form when I was deliberately varying an exercise to isolate a particular muscle group. I just plug myself into ear phones and zone out now. It helps too at the beginning to know exactly what you are going to do when you get into the gym. Write it down and just work your way through it methodically. Use the framework I set out above as a starting point.

Leaving weights on the bar - it depends, sometimes it means, I am coming back to do another set. Sometimes it means, I am a last arse who doesn't know gym etiquette. Best thing to do is ask whether they are done (or whether you can work in a set).

Oh this is a good thread I'm joining

I had a session with a personal trainer on Sunday, I hardly did any cardio (I hate cardio) and lots of lifting, my body ached so much for days. I quite like the ache but i also do pole classes on Thursdays and I need my body to be functional for the class.

So if for example I did lifting on Fridays and maybe Mondays I could still pole on Thursdays, does that sound like enough to get in shape?

I could ideally do with loosing nearly 2 stone and I know my diet is the issue, I find it so hard not to eat chocolate I have been looking online for carb free homemade chocolate desserts, any tips?

I am also upping my protein

I do lifting through Crossfit (I'm saying that for disclosure rather than as advice because all crossfit gyms operate completely on their own programs, so it's only as good as the individual gym. My particular gym does a 4 week train and test cycle and has a strong focus on lifting but this isnt typical. I like having the classes as it helps me really maintain my form.

The focus is entirely free weights (vs machines), and it's typically dead lifts, front and back squats, and then clean work (hang clean, clean and press etc), push press etc. Very little dedicated ab work but I find that your core gets strengthened through, especially overhead work.

You get a good result and it's defintiely one of the most time efficient ways to get in shape.

I also do a lot of trail running, which is my cardio stuff, plus Crossfit classes usually include a 15 minute HIT session at the end which incorporates stuff like Kettlebell get ups, pull ups, box jumps etc.

pole The post workout aching will lessen as you get used to lifting. You'll still have some soreness, but you'll be functional the next day.

I like that faint soreness the next day. It's not pain, really, so much as a tightness. You'll know you've overdone it if you still feel fatigued two days later. I once did a leg workout that fatigued me for a couple of days, and I knew that had been too hard. However, it's normal to find yourself feeling slightly shaky going down stairs later that same day.

I love lifting weights. I like it because you vary what you're doing so it doesn't get boring. I like some things about cardio, too, but there's nothing to do but put in the time. (Although HIIT can shorten that... it's just a few minutes of utter misery verses a half hour of mild discomfort.)

Hello I'm back
Getting on well with it all, just wondered about planning - I lifted yesterday (bit sore today!) and did about 12 mins of running HIT - so 1 min v fast, 1 min walking

My problem is I have work lunches Wednesday and Thursday, so I could go again to the gym today, although I wondered is it mad to do consecutive days (I could do cardio instead? a run or a swim today)

aggressive Crossfit sounds amazing, but not really possible for me given the one near me is after work and I need to get home to the kidz

pole i am not sure about how often you need to exercise - three times a week done properly sounds good, but I bow to the expertise on the thread

Sorry to interrupt - I'm new to weights and my personal trainer instructed me to start with body weight resistance training - anyone got any good exercises to start me off? Thanks!

In addition to Megan's question, can anyone advise me on weight training routines, no of reps and sets etc?

I'm a few weeks into a gym membership and getting used to the exercises but other than eg 3-4 sets of 10, I'm wanting to try some different sessions with changes in weights eg heavier weights, less reps, or the alternate.

Thanks all!

'New Rules of Lifting for Women' has been mentioned above. I was a complete beginner but am using this and I love it. My shape has changed and I feel so much better.

Another friend who has lost lots of weight and is so fit and happy with her shape recommends Mike Matthews 'Bigger, Leaner, Stronger'. You can read his stuff via Facebook too and some of it is pretty impressive.

Now I just need to take my own advice and get to the gym a bit more!