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Author Topic: Weight Lifting Back to Topics
All-Star Author
Rhode Island

Joined:Apr 2005
Message Posted: May 9, 2005 10:12:04 AM

I'm starting to lift weights for the first time in my life.
If anyone has any suggestions or comments please feel free to post them here.

I need to do this since I have many problems with my legs which limits my ability to exercise.

Right now I lift every 3rd day for about 20-30 minutes
REPLIES (newest first) Topic is locked
Champion Author Oakland

Joined:May 2005
Message Posted: Dec 19, 2005 10:41:15 AM

If you are using weight machines, be sure you have a trainer show you how to properly use the machines.
All-Star Author Nevada

Joined:Aug 2004
Message Posted: Dec 4, 2005 4:46:19 PM

I don't know how old you are, but I want to compliment you on getting into an exercise routine. Don't forget to also get into a "diet" routine, as they both work together. Hopefully, you will make it a lifelong ambition, as I know from my experiences that you will always feel good about yourself, and about life in general, also. I don't know if your weight set came with a set of instructions, or not, but if they did, follow the instructions. If not, there are a lot of body building sites on-line that have suggestions for exercise routines, that include specific body part training. Don't expect immediate results, because it won't happen. It does take dedication, and you must stick to your routine. If you do, then the results will seem to come all at once. Don't get depressed about having to wait. It will come. I don't know what your problems are with your legs, but I am a senior citizen who has arthritis in both feet, caused by an injury when I was a teenager. Since I began lifting weights about 3 years ago (I use a cable-machine) I lost the limp I had. I am still doing hip and leg extensions, and calf raises, which are like a horizontal squat. The hip and calf raises are with 50 pounds on each foot, and the calf raises are now at a 200 pound "press." In the beginning, you want to start any weight lift with the least amount of weight possible, usually, say, 5 pounds on each side, and do the repitition for at least 15 times. Then, add another 5 pounds per side (when you do your next set) and continue to add and try to do the 15 reps. When you get to the point where you can only do, say 10 reps, then only do the 10 reps. Don't kill yourself, do it until you tire, then stop. In a few days, you might get up to 11 reps, and do the same thing. Stop until you get to move up a rep, and finally to 15, then add more weight and keep going. The muscle freaks really don't do more than 3 or four reps of just a few exercises, at about 300 lbs. of weight. Read my other postings in the health, exercise, fitness and diet forums, so you'll know about what I have done. I met a lady who is in her 30's (not on here) who has been lifting weights for about 10 years now. She makes the Arnold look like a weakling (hehe), and she has simplified her routine to a 300 lb. weight press, about the same weight in a squat, and about half of that for a bar curl and about half of that for a leg curl. When she does her leg curls, as I do, I tighten my abs to take the residual, and when I do a laying tricept extension, I also extend my legs from 90 degrees under the bench to 135 degrees, to put stress onto my abs, which is my way of cheating to work two body parts with just one exercise. As a short note, I am 5"11" and used to weigh 245 with a 42 waist, 2.5 years ago. I am now 155 with a 33 waist, and am a senior citizen! I started this due to my health, as I am sure you are, and I am thrilled for you, and very happy that you made the choice to do this. Stick with it, it will work! So, Wahya, is your mom a married lady, hehe!
Sophomore Author Twin Cities

Joined:Apr 2005
Message Posted: Oct 28, 2005 12:32:24 PM

I would ask around and find a GOOD athletic trainer/coach and have them work up a routine for you. Without knowing what the problems with your legs are, it is hard to say what would be good for you.

I have 2 routines I use.
1 is HARD lifts 2 times a week with some aerobic every day.
2 is LIGHTER lifts EVERYDAY with some aerobic every day.

I try to alternate these every couple weeks.
Champion Author Honolulu

Joined:Sep 2005
Message Posted: Oct 24, 2005 9:04:58 PM

motivation plays a big part in weightlifting along with concentration.
Champion Author Minnesota

Joined:Oct 2005
Message Posted: Oct 23, 2005 11:10:23 PM

I am about to rip my arms...they need a good workout!
Champion Author Minnesota

Joined:Oct 2005
Message Posted: Oct 20, 2005 6:27:45 PM

Keep motivation...that is the key!
Rookie Author Buffalo

Joined:Sep 2005
Message Posted: Sep 15, 2005 12:03:45 PM

slow and controlled!
Champion Author District of Columbia

Joined:Mar 2004
Message Posted: Aug 7, 2005 9:33:18 AM

Do pyramid lifting. 8-10 reps, increasing the weight then decreasing. Do supersets: alternate groups of muscles that are complementary (examples: one set biceps then one set triceps; chest, then back). Have patience and dedication. You WILL start getting results after 2-3 months.
Champion Author Twin Cities

Joined:Mar 2003
Message Posted: Jul 16, 2005 4:22:44 PM

Get a partner to work out with for motivation and enjoy.
Champion Author Toronto

Joined:Mar 2003
Message Posted: Jul 7, 2005 7:04:37 AM

Get a full size mirror. You can check proper form and movements and your shape. Do not be ashamed what you see now. Be patient. Be patient! Do not get obsessed with professional bodybuilders you see in magazines or competition. That is all steroids. You CANNOT have pure muscle arm of 55cm natural way even if you pump 24h a day. Set reasonable goals; I will lose 5Kg of fat in a 6 months. NOT 2 weeks. I will gain 1cm in arms in 2 months. Not 10cm! Point is not to gain but to gain and KEEP.

Read about split routine; exercise one body part no more then 2x a week. I do 3 days lifting, one day rest. Do pyramidal lifting. 4 series: start with lighter weights 12-15 reps, increase weight, lover the reps. Last one should be max 6 reps but with challenging weights. Do not go to heavy or you will injure yourself. Slamming barbell of 100Kg on your chest is not fun.
Sun Devil
Champion Author Dallas

Joined:Apr 2003
Message Posted: Jul 2, 2005 3:19:54 PM

Rotate Arms & Legs... don't do them both on the same day.

For long lean muscles (like a distance runner would have) do light weights and lots of reps (lighter than what is heavy for you).

For bulkier muscles lift a heavier weight for less reps.

When you start off, it is best to have a buddy or spotter with you and see what your "max" is for each exercise, then write it down. You don't want to be doing your max for reps. Since you are new at this, you will want to check what your max is every few months.
Champion Author Connecticut

Joined:Jan 2005
Message Posted: Jun 25, 2005 6:49:25 AM

Always warm up first for at least 5 minutes by doing treadmill, jumping rope, etc. to get the heart rate up & prevent injuries. Learned this from a World class athlete who went to the Olympics.
All-Star Author Michigan

Joined:Jun 2004
Message Posted: Jun 7, 2005 8:00:14 AM

Just enjoy yourself...
Champion Author Pennsylvania

Joined:Apr 2005
Message Posted: Jun 5, 2005 5:32:55 PM

do 9 sets with 12 reps
All-Star Author Michigan

Joined:Jun 2004
Message Posted: May 25, 2005 5:55:26 AM

My Mom is almost 60 and has been lifting for about 20 years. She is in incredible shape with very good bone density. I would recommend lifing highly.
Champion Author Baltimore

Joined:Aug 2003
Message Posted: May 19, 2005 3:05:44 PM

My sister put on a little weight and dosen't want flabby arms (or anything else) and now wants to use my weights, so now I have my own workout buddy again.
Champion Author Wichita

Joined:Apr 2004
Message Posted: May 17, 2005 12:57:29 AM

You need to stretch before and after you lift. Helps the elasticity of your limbs. Good for you to start lifting. Get a trainer if you can afford it to get tips and a good workout regimen.
Champion Author Massachusetts

Joined:Mar 2005
Message Posted: May 15, 2005 7:42:10 PM

i used to exercise with weights 3 times a week it took time but it was the best i ever felt do not over do it
Champion Author Baltimore

Joined:Aug 2003
Message Posted: May 9, 2005 5:44:50 PM

I lift 5 lb weights to do away with flabby arms.
Champion Author Cleveland

Joined:Sep 2003
Message Posted: May 9, 2005 10:47:42 AM

Same reason I've lifted weights in the past and need to now. Don't forget to target all the different leg muscle groups.
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