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womens weight lifting; new to this exercise thing....

Answered on August 19, 2014
Created September 06, 2013 at 1:04 AM

Hi everyone. I have been maintaining my weight loss for a couple of months now after strict paleo eating since Nov 2012. I would like to lose some more weight to fit comfortably in a size 4/6. I am currently a size 8 and I am 40 + years old. I think it's time to start lifting heavy things! I have also fallen in to a pattern of IF during the week which I really love.

Can anyone point me in the direction of some good weight lifting sites that I can go to to see what in the heck I should be doing? I would love a list of what exercises and some video with proper techniques. I had a broken leg a few years ago and still need hardware taken out so any aerobic exercises are out. I am also pretty sedentary due to the leg but I have never been a fan of chronic cardio. I do think I could lift though and need somewhere to get started.

Yes I know I should be going to a gym to work with a trainer or something for awhile but honestly I don't have time. I work full time and have 3 kids. I am go go go from 5:30am until around 9pm. There is just no way. If I could find a program that I could squeeze in while I'm cooking dinner or giving baths or something. I keep reading that a proper weight lifting routine doesn't have to take up a lot of time.

I currently have 2 sets of barbells one 2 lbs and 1 five pounds. Any suggestions would be most helpful!!

Thanks and I love this site! Just got my brother started on paleo too! I am trying to lead by example with my husband and kids too.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on September 06, 2013
at 12:14 PM

but if you must stay at home--purchase some kettelbells for goblet squats & swings. You can also deadlift with dumbbells. Get an ab wheel for abs or do planks. Shoulder presses with dumbbells...yeah, you can pretty much get a solid workout in with dumbbells and kettelebells. But, it still would be worth getting some training sessions to learn form b/c you really don't want to injure yourself! Websites are good for ideas but it doesn't beat the one to one learning experience. One website--eplifefit.com

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5 Answers

1
B2eb3ff4456b2408e6db558072e7d3f2

on September 06, 2013
at 12:09 PM

Buy "Starting Strength" by Mark Rippetoe--the compound lifts are the way to go. Bodyweight exercises will only get you so far (except pullups and pushups are great, but bodyweight squats are useless [except teaching your form]). I highly recommend you find a good trainer and purchase a few sessions, because strength training can be VERY dangerous, if you don't know what you are doing.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on September 06, 2013
at 12:14 PM

but if you must stay at home--purchase some kettelbells for goblet squats & swings. You can also deadlift with dumbbells. Get an ab wheel for abs or do planks. Shoulder presses with dumbbells...yeah, you can pretty much get a solid workout in with dumbbells and kettelebells. But, it still would be worth getting some training sessions to learn form b/c you really don't want to injure yourself! Websites are good for ideas but it doesn't beat the one to one learning experience. One website--eplifefit.com

1
3013d1b44fd7f65b4c8412f229d1d00e

on September 06, 2013
at 03:49 AM

Welcome to the world of weightlifting! You may want to consider (as you have access to only very small weights) doing body-weight exercises. For example, you could do bodyweight squats (if your hardware allows), which are fabulous, along with pushups. An exercise similar to the bodyweight squat is the goblet squat, which you could do with a container filled with water (like a vase or small bucket). You could also use bricks or small cement blocks. This will get you started, but you will soon need access to a barbell and some plates. Good luck!

0
6fece842bd1bcf5724f458a302a2156e

on September 06, 2013
at 06:38 AM

Good luck with it. I have pretty strong arm muscles but what I prefer to do is lift things which feels more natural to me. I do a lot of moving boxes around, files, at work and home, heavy children when they were younger, huge pots in the garden. that suits me best as I prefer exercise which is just life as that feels more natural but I am sure formal gym stuff suits a lot of other people too.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 06, 2013
at 01:59 AM

OneResult.com is decent if you do not want to pay for specific training help. Here's a good generic plan that can be completed in 45 minutes/ 3 times a week:

http://www.oneresult.com/training/female/womens-look-better-3-day-total-body-weights-and-cardio-workout-plan

There's the Why, Why and How on the page.

If you want more, here's the full exercise database: http://www.oneresult.com/exercises

However, I believe that learning HOW to lift is extraordinarily important. It's not as easy as just lifting heavy things. There's a pace and form that you need to follow. I believe it would be worth while for you to hire a trainer to walk you through the exercises for a few weeks before you go at it on your own.

0
Addf4504a84c85a48050cef20a1f114e

on September 06, 2013
at 01:23 AM

tmj,

You might like the following link. It is a LONG video, but I'm sure it will be worthwhile. In sum, it is a doctor following a Paleo Diet (the doctor in the best shape you'll ever see) who speaks about his exercise routine, which he claims is the best: 15 minutes at the time.

http://www.youtube.com/watch?v=2PdJFbjWHEU

Next off, you'll need a better set of weights than that! Try getting a barbell and two dumbbells (just the bars) and several weight plates. That way you can adjust to virtually any weight you want. A bench would also be a good addition for the time being. After that, considering you're on a tight schedule, you might want to invest in a more complex piece of machinery that includes several pieces of equipment in one machine. Two and five pounders just won't cut it. Do yourself a favour and upgrade them.

Finally, as far as exercises that you can do, there are virtually countless on the internet. I wouldn't know where to start! For now, start slowly by trying them all out one after the other. Once you've accumulated a big enough repertoire of exercises, as well as decided what you prefer (and now being able to do them all correctly), you'll be ready to rock and roll. Just remember, an exercise session has to be brief and intense: Very intense.

Best of luck, and keep us posted on your progress!

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