How do I start weight lifting without hiring a personal trainer?

[Anonymous]

I don't know where to start and what exercises to do to start lifting. What are good beginner exercises for each major muscle group? The only one I can do without fear of injuring myself is dumbbell bicep curls. I want to start using a barbell, but I can hardly lift the empty barbells at my gym. What exercises can I do to help me work up to adding real weights?

A bunch of my friends have hired personal trainers to help them learn to lift weights and workout in the gym, but I can't afford to hire a personal trainer because I can hardly afford to pay for my car and rent. So I was wondering if anyone could give me some advice on where/how to start lifting? I'm in relatively good cardiovascular shape because I run every day. (Usually I run around 5-7 miles a day) I recently ran a half marathon a few weeks ago, so my legs are in decent shape. Does anyone know of any good websites or resources that can help me?

[lightbethyway777]

You dont need a personal trainer Marcus be your own personal trainer, i would advice you to work on lifting your own body weight like sit up, pull ups, press ups etc. there are 2 types of training the muscle's 1 is using weights to tear the muscle and it grows back with twice the strength. The other is core strength training which actually makes the muscle more dense and solid, id say work on core strength tbh but if you want to start lifting just start out light and work up to what you want to lift. I've been training for years now and to be honest I've never lifted weights & i have a good size and shape. i think you would be surprised how much muscle you get from hitting on a heavy bag and the wonderful thing about it is that it does most of your body arms, shoulders, neck, back, abdominal, thighs and calf's, i would really advise it. But at the end of the day all you need is the will, if you want to lift weights go and do it, one truth i can tell you is that in a months time you'll be stronger than you were when you started, in a year well you know lol... try not to spend to much time contemplating the theory side just put in the practice and you'll get the results in no time mate. Sorry i have gone a bit of the subject but hope this has helped you a little bit, best of wishes to you in your training mate.

[Barrabus_the_Free]

Go to Bodybuilding. com. Under "Exercises" there's a pic with all the muscles of the human body. Click one and it will give you a list of exercises for that muscle. That list is in alphabetical order by default, but I always reorder it by rating. No sense in doing an exercise that's a 7/10 if there's one that's a 9.5/10. Each exercise has a video that shows how to do it in case you don't already know, as well as text instructions.

The forums on that site are a great resource, too. And there are a lot of articles to read.

[Anonymous]

If you aren't strong enough yet to lift the barbell then dont. Dont ever lift more than you're comfortable with without injury. Do bodyweight lunges, squats, step ups for lower body. Grab some dumbbells and do Romanian deadlifts to hit your hamstrings. You can look up tons of workouts online, and changing your stance can target different areas. Say you want to learn a leg workout, just type in leg workouts without weight or something along those lines. As those exercises get easier then add weight. If the barbell is still too heavy for squats, go for squats with a medicine ball (a weighted ball) or when I started I just did Goblet Squats with a dumbbell, you can look up what that looks like.
After you have some exercises figured out come up with a split. For example I do glutes and legs one day, biceps and triceps the next, and then back, shoulders and a chest workout or two on the last day and then rest the fourth day before repeating. But find what split your body responds to best and that works with your goal.
If you're training for a triathlon do HIIT, high intensity interval training. This incorporates some weight and lifts like squats and lunges and what not. Look it up and it will explain it and show you what to do and how to do it. Best of luck!

[AliceInWonderLand93]

Train 2 major body parts each day, so here follow this program:
Day 1: chest and back
Day 2: shoulders and arms
Day 3: Legs
Day 4: Rest

Here are the best exercises to do for each body part:
Chest: Bench press and chest Flys
Back: Pull ups, lat pull downs, bent over barbell rows and deadlifts
Shoulders: lateral raises, over head press and rear delt Flys
Arms: curls, rope push downs, dips
Legs: squats, deadlifts, leg press, lunges
Abs: about wheel rollouts, leg raises, oblique crunches

[bluenose1872]

Break up your body into 3 sections. Maybe legs, upper torso and arms and back. You'll hit a section every day in order with different general exercises. Upper torso might be press ups, bench press, flies, sit ups and crunches. Legs might be squats, leg extension, calf raises etc. After the 3rd day take a break and start again the following day. Warm ups are very important. If there's no blood in a muscle its stiff and unpliable and will rip. Doing exercises free of weight and hitting large groups of muscles is the best way to condition yourself for heavy specific exercises like preacher curls. Remember if you can't keep strict form when using weights then they are too heavy for you and your risking injury. Another pointer is try and start your work out with cardio work. Running, not jogging, cross trainer, bike, rowing machine. Weights dont get you fit, effort and sweat do. They'll burn fat and keep your heart and cardiovascular system healthy. Your diet is the most important. Its 80% food and 20% weights and thats being generous. Muscle tissue is built by protein which in turn are built by amino acids. Amino acid supplements give your body the building blocks to build muscle but there are many types for many body functions. Egg whites, chicken, tuna fish are great for protein but too much will collapse your kidneys as they can't filter you blood quick enough.

[Soulsky]

You can start with 3kg dumbbells, look up some exercises. Also practise push ups and tricep dips to get your arms stronger. You can also use dumbbells to do squats with or lunges but perhaps do it without weight first to learn proper form and avoid injury. Then go up with weights and try a barbell using only a bar at first. There is lots of info online, just look it up. I have been doing it for a while now and I never had a pt or anyone show me. Its possible, you can do it. But go easy and gradually get stronger because trust me, injuries are not fun and will put you off it. Good luck

[Miezko]

There's definitely a lot of resources on line, however, I think your best option, ask a male friend. Most guys would jump at the idea of going to the gym with a girl. I'm sure there's someone in your circle who works out or played high school sports, just ask. Plus if you're single and maybe have a bit of a crush on him, who knows right?

[spuitkaas]

Can't you go with a friend? Like I could recommend you to go squatting with a bar, but it's not a good idea to do that alone if you do it for the first time. Same with deadlifting for example. If you do it wrong, you'll ruin your back.
So go with a friend or even make a friend at the gym. There might be people who want to help you out.

[Plan_BBW]

unless you need the motivation. DO NOT GET A PERSONAL TRAINER. I workout at good life fitness, and I have yet to touch protein powders or supplements of any kind. Just start low, even if people look at you funny don't mind them. I started low and now I get looks because some "kid" is lifting more then them. ( only 18 ) Look at some workout videos and do some research. You want to gain muscle? EAT HEALTHY don't pay for anything but your gym membership.

[MrAtticusLebowski]

There's a buff Asian dude on YouTube that has an awesome page on weight training. Some tough routines that will give some results. also, this book called Strength Training Anatomy. I found it very useful. Highly recommend you stay away from Squats and Dead lifts.

www.amazon.com/.../0736092269

[Xfitchick]

Start on weigth machines, not free weigths. The machines are built to protect you from injuries. Usually all machines in a gym cover all muscle groups. How determine the weigth to take? You look for your 1 rep max. (warm up first on a cardio machine). Look for the weigth you can just lift once with that muscle group. Start training at 50 to 60% of that weigth. 3 to 4 series of 10 reps. That is a good start.

[Prof_Don]

Watch some videos and look at some websites that have videos/animated GIFs, so you can see HOW the exercises are done in motion.

This is important because you don't want to have proper form.

When I was in college and started lifting weights, I found a website with animated GIFs for each exercise, so useful! :)

[Anonymous]

I'd say look on YouTube, get some magazines, or ask people in the gym who look like they know what they are doing.

[Opinion Owner]

I don't know if you have a gym membership but some gyms have instructors who will show you some basic workouts to get started.

[Asker]

The gym I work at has personal trainers, but they're $120 a session...

[Opinion Owner]

Dam , forget that than, there's a lot of free resources out there to help you. Are you looking at working out your whole body overall?

[Asker]

Yes, I was hoping to workout all muscle groups. Push ups, planks, and sit ups can only do so much...

[Opinion Owner]

Ok let's see, legs you can do squats, lunges, I'd say use a light weight to do these. Maybe 3 sets of 10-12. The heavier the weight is you want to do less reps. Using heavier weights and doing less eels is going to give you mass, I don't think that's what you want. Do stair steppers, or just use a bench stepping up and down.

[Asker]

Right, thanks! So squats and lunges are good for the legs, but what about the upper body, abdominals, shoulders and back?

[Opinion Owner]

www.bodybuilding.com/.../...quads-glutes-hams.html

[Opinion Owner]

I know that link says for men but you can do them as well just don't use heavy weights.

[Opinion Owner]

Shoulders you can do these www.bodybuilding.com/.../...-for-bigger-delts.html

[Asker]

Thanks so much! You've been a great help!

[Opinion Owner]

I'd say do 3-4 exercise per body part, each exercise maybe 2-3 sets w 8-12 reps. Maybe do that once a week, as far as each body part, 24-48 hours rest between workouts

[DandelionGirl]

Follow suzie_kb and shredded_academy on Instagram, I learned the workout moves from them and they really help.

[JustChilling]

www.jrosworld.com/.../...f_modern_bodybuilding.jpg

[JustChilling]

I would at the VERY least consult a trainer on the proper method of weight lifting so you don't end up with lifelong injuries from improper technique.

[Asker]

Fear of injuring myself from poor form is what's kept me away from weight lifting all this time...

[JustChilling]

Seek a club that offers the best discount or free training for some period of time. Make sure you emphasize that your interested only in proper technique. Methods for building muscle mass is something you can always read up on. A coworker of mine has back injuries from his days of lifting when he was in his late 20s/early 30s by always arching his back on the last few lifts and overdoing it.

[mghowmasculinist]

I wish you could try out what I use. It's a portable gym made from all metal about the size of an old mobile phone. It is expensive but allows you to work out with more resistance than weights in terms of the time your muscles are under tension.

I've built more mass all over in a few months and no longer use weights. It has a 30 day money back guarantee too. They just made one for ladies that goes up to 70KG. The one I use goes up to 180KG.

I don't need to use weights anymore and no risk of injury. It's called the Isokinator but most are put off by its price.

[EllieLexis513]

Watch videos or go to the gym and asked the men there for pointers. Most people who go to the gym don't mind being helpful, especially the guys. The men at my gym help me a lot.

[Oram52]

You just need to google, you'll find a lot of good information. Watch their videos, its more important than pictures. There are plenty on youtube as well. Join online forums, fitness, body building etc. You will find a lot of good help there.

[Sojex]

You firstly have to know what it is you want to work on. Once that's decided, a simple Google search will give you everything you need.

[Asker]

But that's the thing, I don't know specifically what to google search. I don't know what exercises to begin with because I've never lifted weights before. Once I have a general idea of where to start it'll be easier to do research. As a runner planks, squats, pushups, and foam rolling have sufficed until now. I want to build all my muscles though, to help with my triathlon training.

[Sojex]

Keep it simple then. Start by searching for at home leg exercises. Look for a couple that hit your quads, hammies, calves, glutes, etc. Try them out and put together the ones that work for you into a personal routine that hits all the parts of you legs several times

[idiotmanchild]

Start watching some videos and looking up some free programs. Start light and learn good form and you'll be well on your way.

[MarcusCamBam]

Just watch YouTube and learn so much free education

[Thesis_Something]

why do you want to lift weights...

[Asker]

To become a stronger runner. I've read that becoming stronger in all muscle groups helps to build a better runner.

[Asker]

I'm also training for my first triathlon...

[Thesis_Something]

I dunno. I figure your body will optimize by itself just based on what you do. So I would just keep running if you like it.

[Thesis_Something]

oh. triathlon. Well just do tri things. You'll be totally wasted just from that.

[lyannamormont]

Youtube. com

[OhioNativeForLife]

Just do it