Strength Training newbie

[EmJen]

Hi friends!

I've recently been getting back into working out while also cleaning up the way I eat. 
I've also tried some strength training classes at the gym to get a great full body workout. 

While I realize that you can't just focus on one problem area, I have always had trouble with my upper-body strength. I'm aware of using my core, rather than my back (I seem to have a sway back) when doing exercises. 

I am writing to the community to ask about any and all advice about this area. Do you have any tips about things to be mindful of when doing a class, using machines, or working with free weights? 

I'm in no rush in terms of being able to lift a certain weight, etc. I just want to learn from others about how they began their process in training their upper body. I'd like to begin slowly and build from there. 🙂 

[WendyB]

Sounds like you have a gym Membership. Your best bet would be to get a trainer for a few sessions to show you the machines. A lot of people do not  have proper form on them.

Free weights I used the book called:

http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=143942452...

But start out slow and build up.

[EmJen]

Thank you, @WendyB!  I'll definitely take a look at the book!  Yeah, I'm with the local YMCA since they were closest to my school. They do have a personal trainer program, but I've never been able to afford it as a student. I'm hoping to change that this year! 🙂 

[WendyB]

I don't know about YMCA but you should ask. Most places will give you a free session just to show you the machines. So ask just in case.

[EmJen]

Oh! I see what you mean, @WendyB. I've had my free instructional session already, but have never really understood what 'order' to put exercises in to be most effective. 🙂 

[WendyB]

This is what my trainer did. warm up low cardio 5 minutes. Do upper body one day. Next day switch to lower. Add cardio at the end.

I don't think it matters what order. Just try an increase weght when you can. Don't push it.

[Heybales · Accepted solution]

Except for perhaps pulling upper body exercises, pulling down like pullups or lat pulldowns - you lock the core to provide a stable base - even in machines get used to this.

You'd probably be shocked looking at body builders with 6 pack abs how many don't do any extra ab work - because the abs and core are used on every squat, deadlift, and upper body lift.

Some extra work may be done if they sense imbalances - but you really get a lot by just locking in when you hold that breath for the actual range of motion, with in and out happening on the extension part of it.

But actually, with lifting you can focus on problem area for strength.

Perhaps you are thinking of fat loss - can't spot reduce.

I know in some classes - a spin class instructor like to yell to keep the core solid. Yeah, that doesn't work while breathing deeply on cardio, when the diaphrapm must drop to inhale deeply.

[moop88 · Accepted solution]

It makes me happy when more girls are starting weight lifting! It's definitely not a guys only thing 🙂 For upper body; it'll be a process to get more strong, since women generally just have a lot less power here then men. I started bench pressing with just the bar and it took me ages before i could add more weight. But ever since the ball started rolling, i've been able to add a little almost every week, yay! Also, don't be scared of things like getting muscular or whatever, you'll definitely get more definition over time but it's quite hard for women to get super buff. I guess it's best to ask someone who benches themselves, since it's easy when you can look at someone, but some tips: When benching, press your shoulderblades together, as if holding a coin between them 😉 set your feet on the ground firm so you can get some strenght out of your legs too. Your back should be slightly arched off the actual bench. The bar should drop to about where your work out bra ends so just under your breats/on your ribcage. make contact, and then push the bar back up and extend your arms. If it's very heavy ask someone to spot for you. A lot easier is doing push ups 🙂 i know some women struggle, but you can always start off doing them on your knees and build it up from there. Renegade rows can be fun too to change things up. you mention your back here too, do you want to do anything about that? I'd recommend deadlifting, but it would be great if someone could coach you with it since posture is very important! the deadlift is a great excersize where you use almost all of your muscles though 🙂 good luck and feel free to friend me or ask for anything else!

[EmJen]

@moop88 Thank you so much for these tips! 

I've always been worried about my back when lifting which may have scared me away for a bit, but! thank you for helping me understand the exact help to ask for while at the gym! I'm traveling back home (and to my regular gym) today, so I am looking forward to going in and finding someone to coach me on lifting. 

Since I'm sort of new to this FitBit Community, I still have no clue how to add people on here as friends.. feel free to add me though! I would love to contact you for further advice on this! 🙂