New to weightlifting Topic


I just joined Golds Gym and it is overwhelming! As a female who wants to lose fat by lifting free weights, how should I start? I'm committed to being at the gym at least three times a week. Any tips on planning my workouts? I've heard "lift heavy" but I need pointers! Thanks!


Don't they have trainers at Golds Gym that will develop a training plan for you?


I am sure there are YouTube tutorials for you to watch.


I am convinced that Starting Strength is the best program out there for beginners. check out www.startingstrength.com


If you're a beginner, I'd recommend that you incorporate full body workouts. That way you're able to activate the entire musculature three times a week without having to feel the need to tax each muscle to the limit. A good full body program would incorporate multi joint exercises such as the squat, bench, over head press and dead lifts as well as a few accessory movements like curls, rows, pull downs, ect. However I would base it around the multipoint exercises and then switch in the accessory movements alternating different ones on different days as you see fit


Definitely highly recommend starting strength as Malpeg mentioned above.
It helps you build a solid foundation by working the main lifts.


I wouldn't start by lifting heavy. Once you've chosen a routine, get on YouTube and learn correct form for your exercises. Start light and practice form. Learning good form in the beginning will help you avoid injuries from now on. You can't workout injured. A simple pulled muscle can set you back weeks. I would also recommend using weights you can use in a 15-30 rep range.
Don't choose a routine that is complicated. Find something easy to under stand. You don't need to do 10 different exercises in a workout.
Compound exercises will benefit your whole body. Deadlifts, bench press, squats. If squatting with a bar seems intimidating or you have bad knees, check out goblet squats. They really tighten the core too. Good luck! And remember goals are met in the kitchen.


I wouldn't start out lifting the heaviest weights out there but I also wouldn't hit the 5 pound weights either. I would start with something that is heavy but not so heavy that you can't lift it. I also say that I have to disagree with the above comment about reps. I personally would suggest keeping the reps to 12-15, hopefully feeling fatigued around that amount. If you can easily do 30 reps then the weight isn't heavy enough and it's not going to do much for you.

I'm personally not a fan of strictly doing compound exercises. It's just not what I personally like to do. I work one muscle group a day and alternate legs and abs.I get that you "work" the other muscles when you do compound exercises but I prefer to work them individually.

Aside from "losing fat" what are your other goals?


Hello... Im new at weightlifting... Just Being going to the gym for about 2 months now... I 'll like to know if its ok to have a complete cheatmeal day?


I do SL 5x5 program. I started off squatting 12kg and am now up to 38kg. You start low, and do 3 exercises 5 times for 5 rounds, adding some weight each session, with 2 alternative exercises each session (you squat every session). You are supposed to add weight at every session until failure but if I find I'm feeling unstable or I need to get used to a weight I'll sit at that weight until it feels more stable. It's devised by a german guy with an app. I figure if I get to the point where I get really stuck on a very heavy weight (hundred+ kilos or so) I'll switch to individual muscle groups but until then I'm pretty happy with this. It's reasonably quick (30 mins including 'rest between sets), I'm seeing results in my arms and shoulders (I'm a cyclist so I have good legs anyway), and I've gone down a hole on my belt. It also comes with a pretty good free app - I bought the paid version because the guy who does it is already giving away so much for free.

New to weightlifting