Free weights: How to start?
 

Hello,

I am running about 3 times a week and enjoying getting slightly fitter. I would also like to do weights, but don't want to join a gym. I don't want to become very muscular, just toned. I hear that free weights are a good option, but don't know where to start and would be very grateful for some guidance on the following:

- what size of weight should I look to buy?
- where can I look for descriptions of how to lift them?
- how often should you do weights?

Thanks in advance for any tips!

There are two books by Miriam Nelson who is, i think, an exercise physiologist called: Strong Women Stay Young and Strong Women stay Slim.

She outlines an entire free weights and exercise program that you can do at home with a modest expenditure of money for weights, etc. She includes lots of research as to why it's so important for women to do this type of exercise, but you don't have to read the book from cover to cover to learn how to do the program. It just has lots of good info.

They're not new books, but they're not old either, so i'd try your public library first to see if you like her approach. Then you'd maybe have to special order the book(s) as i don't know if they are kept as regular stock in bookstores anymore.

Good Luck!!:sunny:

I love doing free weights! I'm a total novice.. but so far it feels great!

Here is a link to several free weight online videos from the mayoclinic: http://www.mayoclinic.com/health/str...videos/SM00116

Here is the link for the fitness section of the website:
http://www.mayoclinic.com/health/fitness/SM99999

I hope this helps! :D

http://www.stumptuous.com/cms/index.php

Fabulous place to start! Krista really knows her stuff. And she puts it out there in an entertaining way.

Read the front page, giggle a little. Then click Iron and go from there! :)

My personal knickname for... The Erma Bombeck of Barbells! She is hillarious! :lol3:

I highly recommend the book New Rules of Lifting for Women.

And I'll repeat my mantra: Toning is a myth. Either you're building muscle and strength or you're not. There's no such thing as toning w/out building muscle.

Women don't bulk up unless they're trying to - with extreme diets and exercise. We simply don't have enough testosterone in our bodies to bulk without working to intentionally do so.

Don't fall for the myths about lifting light weights for lots of reps, either. YOu may be building stamina, but you won't be building strength.

Finally, 3FC has it's very own forum dedicated to weight lifting and resistance training. Check it out for some fabulous info:
http://www.3fatchicks.com/forum/forumdisplay.php?f=80

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As PhotoChick said, they are one in the same. You either build muscle or you don't. You are not going to look like a meat head from lifting weight. :D

You are going to need various weights and you'll outgrow them as you go along. The sizes you need will depend on your current strentgh and what you want to do with them. I guess the best way to start out would be to go to the store, pick some up and see how they feel. You really want to challenge your muscles...don't pick something too light. BUT...I wouldn't buy them at the store until you've check on something like craigslist or your local paper. You may be able to get them cheaper than brand new.

Thanks everyone, this all looks very helpful.

Thanks for the explanation about toning being a myth. I just meant that you do see some women who clearly have deliberately decided to build themselves up with very large muscles and I didn't want to go as far as that. As you say, I am sure this is actually very difficult to do.

I will look at the sites and see how I get on - thanks to all for responding.

I bought an amazing book 6 months ago called Smart Girls Do Dumbbells.
It is seriously a great book for beginning to use free weights. The first section of the book talks all about the benefits of using dumbbells, and teaches you how to stay motivated and inspired.

Then it gives you pictures and descriptions of how to do each move. At the end of the book it gives you 30 day plan. Each move is explained very clearly and it really helped me to develop a consistent and effective strength plan!

Sounds cool, LucyFlicker, thanks. I will look into it.

I've now bought the smart girls book off amazon - thanks Lucy for the recommendation! I now only have to get some weights and I can get on the case. I'll let you know how I get on.

I've got the book but I still haven't found any weights. I might try ebay for some cheap ones.