How Do I Start Weight Training? Explain it to Me Like I'm Five.

[dogmom]

Title is self explanatory. I'd like to start weight training. And for background, I'm late 40s woman, perimenopause, mid 150lbs, sedentary, have rheumatoid arthritis which affects my hand grip, joints and mobility sometimes.

Should I just buy dumbbells and start? Do you think I need a real life personal trainer to tell me the basics? Do you think I need a gym?

Are there any good youtube videos to watch or online guides of exercises to do?

 

[raw_oyster_eater]

start with those rubber bands. weights can be dangerous for beginners.

you attempt to stretch the bands as much as you can with your arms and legs. do enough reps until you feel a little burn.

 

[Bacchus]

Body weight rubber bands and YouTube is a great start as oyster pointed out.

Yoga/pilates are also great forms of exercise.

Personally I’m all for hitting the gym, doing compound moves and moving as much weight as possible

But in reality, the best form of exercise is one you enjoy and one that is sustainable for you over time. Dip your toe, test things out and figure out what suits you

 

[Vicki]

That's a bit misleading. Weight training is very safe for beginners specifically because you're not strong enough to lift anything heavy enough to hurt yourself yet.

Some resistance bands and a set of small dumbbells are good to start with. like 3, 4, 5, and 10lbs. You can do higher reps with low weights to work on the movement patterns until you get more comfortable.

If you want to join a gym a lot have those circuit training areas with machines. If you have no idea what to do at all you can just do a round with the machine circuits. Like 3 sets of 12 for full body every other day or twice a week. You don't need to spend much time, even 20-30 min sessions are better than nothing.

There are also good apps for training for beginners. You can get the fitbod app and put it on total beginner and even set it to all body weight. RP strength also has an app you can use.

 

[Bacchus]

That's a bit misleading. Weight training is very safe for beginners specifically because you're not strong enough to lift anything heavy enough to hurt yourself yet.

Some resistance bands and a set of small dumbbells are good to start with. like 3, 4, 5, and 10lbs. You can do higher reps with low weights to work on the movement patterns until you get more comfortable.

If you want to join a gym a lot have those circuit training areas with machines. If you have no idea what to do at all you can just do a round with the machine circuits. Like 3 sets of 12 for full body every other day or twice a week. You don't need to spend much time, even 20-30 min sessions are better than nothing.

There are also good apps for training for beginners. You can get the fitbod app and put it on total beginner and even set it to all body weight. RP strength also has an app you can use.

Well, I have seen quite a few youtube videos challenging that statement

But I do agree that weight training is rather safe as long as you don’t start doing a bunch of absurd exercises and ego lift

 

[raw_oyster_eater]

That's a bit misleading. Weight training is very safe for beginners specifically because you're not strong enough to lift anything heavy enough to hurt yourself yet.

i didn't want to recommend weights for a 5 year old.

 

[mostlydamp]

I would suggest at first going to a cheaper gym that has someone to show you how all the stuff works. Some of those places like Planet Fitness are really cheap so if you don't use it all that much you still get the benefit of occasional weight training without the "I paid so much for this so now I have to use it" mentality. You may be like me and just find that you hate gyms, but love being outside. A pair of running shoes and bodyweight exercises are a hell of a lot cheaper than a gym. Eventually you'll find that you enjoy some kind of exercise but have to find out which one.

But like Bacchus said, the best form of exercise is one you enjoy. For years I just ran and didn't do anything else because that's what I loved. As time has gone on I just kinda feel like lifting weights more so I am doing that. Now i run and lift weights so I have a treadmill and a whole gym in my basement! I just do whatever I feel like, but I make myself get started doing something. Any consistent exercise is good and will help maintain functionality and muscle if you get plenty of protein and train smart. And training smart comes with learning, and the learning comes with enjoying the exercise and engaging in it, watching youtube videos, stuff like that.

 

[cajun]

Are there any good youtube videos to watch or online guides of exercises to do?

Mark Rippetoe's starting strength DVD is a good systematic way of learning the main movements. He also has some videos on youtube, but the DVD is more detailed and has a variety of volunteers that he uses for demonstration. You can get the actual DVD or find it on the internet.

 

[saintresearch]

if you're interested in the gym/personal trainer route, i'd recommend looking into strength-based group fitness classes. they can be a fun way to get started, help build your confidence, and likely show you things you can do at home. if you find a class you like, you're more likely to continue going consistently. you're also more likely to meet a friend or accountability buddy if that's something you're into.

 

[Dee X]

Title is self explanatory. I'd like to start weight training. And for background, I'm late 40s woman, perimenopause, mid 150lbs, sedentary, have rheumatoid arthritis which affects my hand grip, joints and mobility sometimes.

Should I just buy dumbbells and start? Do you think I need a real life personal trainer to tell me the basics? Do you think I need a gym?

Are there any good youtube videos to watch or online guides of exercises to do?

Once you do come up with a workout routine (And ChatGPT is great at even giving you basic ideas), you can see clips of people doing the exercises here: https://musclewiki.com/

I've been using this for 8+ years now.

 

[mopo89]

If you want more guidance/motivation without having to go to the gym, there's two options I'd recommend:

1) Caroline Girvan - her videos are free on youtube. She doesn't really show you how to do the move, so perhaps try her when you're a little more confident your form is correct

2) Peloton strength. I love their strength content. The app is a bit expensive. There are two instructors that really focus on making sure your form is correct - Andy Speer and Ben Alldis. Andy has an introductory strength program that is really wonderful and is a pretty easy transition into weight training.

Obviously you've gotten other suggestions above which don't require a monthly subscription, but just wanted to give you another option

 

[AJ3118]

If you want more guidance/motivation without having to go to the gym, there's two options I'd recommend:

1) Caroline Girvan - her videos are free on youtube. She doesn't really show you how to do the move, so perhaps try her when you're a little more confident your form is correct

2) Peloton strength. I love their strength content. The app is a bit expensive. There are two instructors that really focus on making sure your form is correct - Andy Speer and Ben Alldis. Andy has an introductory strength program that is really wonderful and is a pretty easy transition into weight training.

Obviously you've gotten other suggestions above which don't require a monthly subscription, but just wanted to give you another option

Yes! I am in a petite fitness discord group and several of the ladies are devotees of Caroline. I personally was going to recommend peloton! They offer TONS of programming including beginner programs that last several weeks and ramp you up slowly. You can cast the app to your smart TV. It’s funny, I was going to say the app is cheap! Not expensive. But I use it to replace a gym entirely. They also have yoga, meditation, walking, running, dance cardio, etc. I use the app every single day - I swear by their sleep meditations.

 

[ellebeejay]

Title is self explanatory. I'd like to start weight training. And for background, I'm late 40s woman, perimenopause, mid 150lbs, sedentary, have rheumatoid arthritis which affects my hand grip, joints and mobility sometimes.

Should I just buy dumbbells and start? Do you think I need a real life personal trainer to tell me the basics? Do you think I need a gym?

Are there any good youtube videos to watch or online guides of exercises to do?

Oh hello, fellow middle aged woman checking in.

If you have the money, I cannot recommend pilates enough. a solo class or two and you're ready for group classes. Amazing for core strength, mobility, and my bangin-est body was sponsored by pilates. That said, Move With Nicole is on YouTube and has a ton of beginner content which I think is good...you can surf around and find more beginner-friendly content there, too!

I got into weight lifting via Bret Contreras. His Strong Curves book / program is great, you will see gains, beginner-friendly and can be done at-home or at gym. However, even better may be Sohee Carpenter (ironically Bret's ex - long story) and I think she is super beginner friendly and plus a little ray of positive sunshine.

As others have said, the best fitness program is one you enjoy: you'll have more fun and are more likely to continue. Spend some time researching and playing around with pilates, weights, classes at a gym or elsewhere, YouTube, Piyo, Zumba, HIIT, using rubber bands, whatever. If something resonates, dive deeper! You are going to be THRILLED with your body and what it can do within a few weeks of starting, and in a few months you'll be crushing it. I hope you'll report back! Feel free to DM me if you have questions!

 

[Dee X]

Oh hello, fellow middle aged woman checking in.

In accordance to your profile picture, you are now known as "The Dudette".

 

[ellebeejay]

In accordance to your profile picture, you are now known as "The Dudette".

I'll wear it with PRIDE.

 

[AJ3118]

Oh hello, fellow middle aged woman checking in.

If you have the money, I cannot recommend pilates enough. a solo class or two and you're ready for group classes. Amazing for core strength, mobility, and my bangin-est body was sponsored by pilates. That said, Move With Nicole is on YouTube and has a ton of beginner content which I think is good...you can surf around and find more beginner-friendly content there, too!

I got into weight lifting via Bret Contreras. His Strong Curves book / program is great, you will see gains, beginner-friendly and can be done at-home or at gym. However, even better may be Sohee Carpenter (ironically Bret's ex - long story) and I think she is super beginner friendly and plus a little ray of positive sunshine.

As others have said, the best fitness program is one you enjoy: you'll have more fun and are more likely to continue. Spend some time researching and playing around with pilates, weights, classes at a gym or elsewhere, YouTube, Piyo, Zumba, HIIT, using rubber bands, whatever. If something resonates, dive deeper! You are going to be THRILLED with your body and what it can do within a few weeks of starting, and in a few months you'll be crushing it. I hope you'll report back! Feel free to DM me if you have questions!

I would love to try Pilates classes someday! God they are expensive though

 

[amynurse]

Title is self explanatory. I'd like to start weight training. And for background, I'm late 40s woman, perimenopause, mid 150lbs, sedentary, have rheumatoid arthritis which affects my hand grip, joints and mobility sometimes.

Should I just buy dumbbells and start? Do you think I need a real life personal trainer to tell me the basics? Do you think I need a gym?

Are there any good youtube videos to watch or online guides of exercises to do?

Everyone else has given great advice. I just wanted to add that if you have a Five Below store near you, they sell the resistance bands for $5. It's a set of 3, with a set of handles. Of course, they are entry-level quality....but you are looking for entry level. I have a set that I've been using for a month. I love them! Five Below also sells hand weights in several sizes and medicine balls. They are on the right side of the store, about midway back

 

[Dee X]

@dogmom soooo.have you started your exercise journey yet? We're all invested at this point and need updates

 

[dogmom]

@dogmom soooo.have you started your exercise journey yet? We're all invested at this point and need updates

Honestly no. I'm an overthinker. And do more talking than doing sometimes.

 

[Kelso37]

I love all of these suggestions!

I have a question for those of you that have been weight training with success for a long time….

So, real quick, my situation. All of my younger years were spent in serious swimming…but with that comes a coach, to guide you, make up your workouts etc. And it is just a different kind of workout vs. weight training/ strength building…

Life circumstances led to excessive weight gain, could not get it off for literally anything, then the magic of GLP-1’s, I have lost 65lbs, but have been in a stall for quite some time (months & on the highest dose of Tirz), and I want to start building my strength back and get more toned.
I also think it could help break my stall… I only want to lose another 20-25lbs ish….but being strong matters to me more than the scale, especially my core, where it seems I have lost all strength!

BUT what keeps messing me up from getting going with any program is how incredibly sore I get after lifting from just 1 or 2 workouts !

All the things I read on strength training say not to lift again when you are still sore, cause your muscles are rebuilding, but if that soreness lasts 2, 3, or 4 days, what do you do? (I foam roll, use a massage gun, drink lots of water)

Do you just lift anyway and eventually you will stop getting so sore?

I know that being consistent is an absolute must for this to work…
So looking for some advice on how to get more consistent even when this happens..
Thank you!!