How do I start lifting?

redvelvet_oreo · 2018-05-30T11:16:01+00:00

I would recommend doing Starting Strentgh. Read the book and watch the videos. You will learn the main lifts in this program. I would take it a step further and hire a starting strength coach to correct your form. I got a lot out of just reading the book and watching the videos my form wasn’t really bad but I did have to make some corrections. Everyone’s body is different so a lift may look different for someone else even though you are doing it the same way. They have a new online coaching program that I think is useful but it’s better to go in person first if there is one in your area. It’s hard to find a PT that knows their stuff but most of the SSC guys are good if they keep up with it.

Now after learning form and going through the Novice Progression to get your lifts up I would switch to something like PPL. I’m about to start Mike Matthews PPL program soon.

Just a side note to get your body on point it’s going to take a while. You will have newbie gains in the start but to sculpt your body to your like will take a while. So don’t give up in 3 weeks because you haven’t seen any progress. Keep pushin through the programs you will get there.

Killing__Time_ · 2018-05-30T08:51:00+00:00

Stronglifts 5x5 mobile app.

CaptDeadlift · 2018-05-30T15:38:09+00:00

If you aren't lifting using a barbell you are doing it wrong. Deadlift , squat , benchpress , closegrip benchpress , deadlift rows and military press should be your main exercises period.

Throwaway-242424 · 2018-05-30T08:57:13+00:00

So google the terms. The sidebar is quite easily digestible.

If you're not confident about technique, especially for the big 6 movement patterns (squat, deadlift, bench press, overhead press, row, and chinup) buy a couple of sessions with a good (preferably powerlifting and/or olympic lifting experience) PT.

purplefidgetmidget · 2018-05-30T10:12:55+00:00

You need to find someone to go with or get a personal trainer.

I did stronglifts for months and eventually I got a personal trainer because I was hurting myself on some of the lifts.

Turned out my technique was complete and total garbage and some lifts I was doing just plain wrong.

Tons and tons of practice later and I am half-decent, plus I know a lot more about lifting in general. There's a good app called Jefit which is free and shows you all the exercises for different body parts and how to do them that I'd recommend using.

You can also buy weights etc. for your house, which is what I've done. I lift in my garage. Squat rack, bench, a barbell and tons of plates and you can do all of stronglifts and most other exercises. Plus a pull-up bar is cheap too. Then you don't need to pay for the gym and you can suit your schedule better, and take your time, and the squat rack is always free :D

MattyAnon · 2018-05-30T11:16:59+00:00

but that´s shit confusing to understand for me, they use a lot of terms I am not familiarised with.

do they have a glossary page? likely they do. their basic/intro page is excellent

Morphs_ · 2018-05-30T11:21:10+00:00

Protip: be humble! Learn proper form first with light weights/bar only.

Use light weights at first so you can learn the proper form. This holds for all forms of free weights, be it a barbell, dumbbell, etc. Also, use no momentum. No (subtle) swinging from the hips when you are doing standing biceps. This habit sneaks in when you're getting to heavier weights, a lot of guys at the gym walk into this trap and it looks terrible.

I would advice to spend 1-2 sessions purely on form for the first one or two sets, then add a bit of weight so you get a feel for the balance. Lifting is a process of years, better get the proper foundation down.

Over the course of the next few months I'd advice to build up to 3x10 of whatever weight feels good and build your way up. After a while you'll notice 3x8 works better, then 3x5, then you can switch to 5x5.

The reasoning for this is so your tendons and ligaments actually get the time to adjust to the beating they will be getting later on. It's extremely easy to hop into 1 RM training and fuck up your tendons/ligaments and they take MONTHS to heal.

alta95 · 2018-05-30T11:22:56+00:00

Read "Starting Strength". They also have website and forum. If you ever wonder "Why foot distance should be 8-10 in?", "Why my arm should be parallel?" "Why I haven't make progress in months?". This one's for you.

They only cover five movements: Squat, Press, Bench Press, Deadlift, PowerClean, which they explain thoroughly. 3days/week schedule, took <1hour.

The result? Able to lift 15lbs more after 1,5 month(not that big but I've made no progress for weeks with my old program). Plus gain "expert" status due to my knowledge about those movements

redpilledcuck · 2018-05-30T12:18:40+00:00

I recommend reading Starting Strength but when it comes to the actual program do Greyskull LP instead. It's way more fun than squatting every day and squatting and deadlifting on the same day. The exercise advice in SS is solid though.

dudeyouhaveoneitis · 2018-05-30T13:52:08+00:00

Start with 5x5 Strong Lifts. It has you start with low weights so you can practice your form on the main lifts but it progresses really quickly so you won't get bored. It has an app take makes everything easy and their website answers any question you might think of about their program.

After doing this program for 2-3 months, you will be confident enough in all lifts to start other programs on /r/fitness

Coo_Larrow · 2018-05-30T16:36:37+00:00

Maybe you should invest in a trainer. True there are many online resources, but if you're starting late in life there's a higher chance that your form will be off. If you want to stay healthy, start off slow and find someone to correct your form. It's easy to go too heavy just because you can, but take advantage of this time to learn proper form with light weight

BrodinsOats · 2018-05-30T19:36:26+00:00

I’m of the opinion that the bodyweightfitness subreddit’s recommended routine is the best program for true beginners, because it has some mobility work/warmup and core work (body line drills) specified in the routine that would be very beneficial for a sedentary person wanting to start exercising.

Title	How do I start lifting?
Author	Bigspartandaddy
Upvotes	2
Comments	22
Date	May 30, 2018 8:40 AM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/8n6z6o/how_do_i_start_lifting/
Archive Link	https://theredarchive.com/r/askTRP/how-do-i-start-lifting.98680 https://theredarchive.com/post/98680

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