I'm a 16 year old girl. 5'1 and weigh 148 pounds in pretty strong and I'll be going to the gym regularly this summer so I want to start weightlifting.. How much weight should I start with and when should I increase it? Also how many reps? And what positions or whatever they're called? Will this help me get in better shape and get toned? Please help. Oh and I've been doing kickboxing fo
r about 5 months and lost 10 pounds so after the summer I want to try crossfit bc I feel like it will be something I'm good at and I'll get in even better shape. Thoughts? Nothing rude please
I want to start weightlifting this summer, how much should I start with? Completely new to this, all advice welcomed? pic of me below?
I would start with light weights, just so you can learn the form of the exercises correctly. That's the most important thing, proper form.
As for how many sets and reps, it depends upon what your goals are. If you want to train strength, 5 set and 5 reps is good (5x5). For mass building, 4x8-10, and for endurance, 3x12-15
For the first set, you want to choose a weight that let's you do all reps with proper form, until you reach failure--once you can't do a rep with proper form, you've reached "failure" and it's time to stop the set. If you are doing 4x8, then that means you should be able to lift the weight 8 times with proper form, but you would not have enough in the tank to do 9 reps.
If your goal is toning, then you should likely train for endurance. Then again, you mentioned you do kickboxing, so you should likely train for strength, since you will be training endurance during your kickboxing sessions.
As for exercises, there are several primal movement patterns: Push Pull Lunge Squat Lift (like a deadlift) Twist
Choose exercises that utilize those patterns, vertically, horizontally, and side to side.
Losing weight is 10% exercise and 90% nutrition, in my opinion.
It will definitely help you lose weight though, because it will boost your metabolism. Do some research on BMR and body fat percentage too--your actual weight doesn't matter a whole lot, what matters is your body fat % and lean mass. For example, if a girl weighs 100 lbs but is all fat, she won't look good, but if she weighs 130 lbs and is almost all muscle, she'll look incredible.
Knowing your BMR (difference between active and resting, I'd add) will help you know how much food you should eat per day, depending whether you want to gain, maintain, or lose weight. Also learn whether you need to eat more protein, carbs, or fats for your individual fitness goals (everyone's are different).
Read the educational materials on the programs Starting Strength (book by Mark Rippetoe which is basically the weightlifting bible) and Stronglifts 5x5 (free online). All your questions will be answered there.
If you are in a gym, ask the trainer a program. To determine the weight to train with, you use the max weight rule. That is the weight you can just move once for a certain excercise. If you want to focus on strength, you train around 80% of that weight and low reps. If you go for endurance, you train around 40% and long reps. If you want to build muscle, use also 40 to 50%, but go to exhaustion of the muscle (via different excercises). This is a short description. Best is to talk to your trainer who knows your body.
Start out by finding your one rep max for what ever movement you want to do, then if you want to work on endurance, multiply that number by 0.2 and 0.6; those numbers will give you your endurance range. Multiply your 1RM by 0.55 and 0.9; those numbers will give you your strength range. So the weight depend on what you want to get out of it: Endurance or strength.
"I want to try crossfit bc I feel like it will be something I'm good at and I'll get in even better shape. Thoughts?" No idea, but this guy seems to know a lot about it.
pick a exercise, any exercise and a weight you can lift at least for 20 reps per set. Then you should increase the weight if you can do over 22 reps per set.
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