Complete beginner weight training

[Friedbanana]

I run at the moment but would like to tone up a bit and get stronger, I just don’t know where to start with weight training. Any recommendations for dumbbells and good beginner videos? Particularly worried about pulling muscles if I have bad form :s

I've just bought some 1.5kg and 1kg weights. Don't start too heavy. I watch YouTube videos. There are loads on there. I don't have any recommendations yet because I have only just started..

Hi, As an ex track athlete who has trained with weights for decades and now only for general health and fitness, I would say you're right to be concerned about form, its the No 1 issue to get right from the start, much more difficult to unlearn bad form later, in different times I would suggest research for a good PT or sports coach, the internet can be a good place to learn if you can filter out the nonsense, I would say be very wary of those selling a "programme", miracle short cuts to weight loss, fat burning, muscle building and supplements etc, there is no such thing. secondly, take it easy to begin with, build up slowly and resting is as important. good luck, its served me well over the years.

Do the free trial of the Les Mills on demand app and check out the intro to body pump videos

Caroline Girvan on youtube.
Beginner EPIC series if you've not done weights before - you just need dumbells (or hand weights of some type)
I just used to run but added weight training with her videos in the Autumn and can't believe the difference it has made to my strength and how I look.

mirafit.co.uk/mirafit-dumbbell-hex-weight-set.html

These are good, reasonably priced dumbells - I've been very pleased with mine. They come back in stock regularly.

Or try Decathlon or Argos, or even the Lidl/Aldi Aisles of Doom.

The 5 x 5 program is good - it is based around 5 exercises, which you do 5 reps/5 times. It starts low and advises when to increase. There is an app (Stronglifts) which links to lots of videos to show decent form. It is proper lifting though, ideally in the gym - hard to do at home unless you have a bench/ weight stand

Another option is the HasFit channel on You Tube. Dumbbell based and 2 different levels. Very approachable for beginners.

TBH I would not advise starting with BodyPump. I love Les Mills, but i know what I am doing and the general thoughts around BodyPump is that the risk of injury is higher than the reward if you have never used weights before. Especially doing Pump with dumbbells - it is so easy to get misaligned between arms. Much easier/less risk with a bar.

Apple fitness+ has good strength videos and they have adjustments for beginners and more advanced

I agree with not starting with BodyPump. It has its place but they really don’t focus on form and often spend more time doing moves in time to the music without actually being able to have the time and movement to do them properly (ie squats end up being a bob up and down)

I would actually not try weights just yet but focus on body weight exercises to start. If you have only ever run these will allow you to start building up some strength. Starting off with push ups, body weight squats, lunges etc will allow you to get the right form before adding any weight

ShirleyPhallus says everything i would have said. You can build strength with bodyweight exercises to start with, and run much lower risk of injury or developing bad form, then work in dumbbell or barbell as you get stronger.

Thanks so much to everyone who has replied :) I think I’m going to take the advice to work on body weight exercises to avoid risk of injury. I’m currently unreasonably weak in the arms so working on press ups will help me a lot I think. Thanks!

I've just found this on YouTube. I'm also a beginner weight lifter and while the trainer aims these exercises at women over 50, I can't see any reason why they wouldn't apply to women of all ages, using progressively heavier weights as we get stronger.

I've just done the exercises with the reps he recommends and really enjoyed it.

I really like MegSquats on Instagram & YouTube.

But you really need to have someone teaching you correct form. Can you find an online live trainer for a couple of sessions?

Or do body weight stuff until the gyms re-open (counting down to 12th April ...). You could do press ups & body weight squats, plus planks and other limbering work.

Great thread!

Wanting to start strength training too. Put off by the cost of personal trainers and not knowing who is/isn’t good locally. Also don’t want ‘virtual’ PT.

Flexibility is a problem, eg can’t physically perform a full squat. Did an ‘are you ready for kettlebell workouts?’ assessment on Youtube and couldn’t do the things it said you needed to be able to do to do kettlebell stuff safely.

Enjoyed body pump for a good while and never hurt myself, but agree with PPs, you get no info on ‘form’.

But you'll develop the flexibility needed by doing the exercise eg squats to the depth you can manage, and then also working on hip & ankle flexibility.

If you work with good form (abs braced, weight in heels, chest & head up) in a squat, you can gradually develop depth and strength.

Move-U is good on Insta - also AchieveFitness. Both US based but they have lots of informational stuff about mobility and flexibility for weight lifting.

I didn’t know that, meltsaway, thank you!