New to Strength Training...looking for help

[boxingbrunette]

Hi everyone!

I've always worked out, but it's always just to keep weight off, but I really want to grow stronger and grow muscle, but I don't really know where to start.

I'm soft and don't have any core muscles, and I would really love to have some strong arms, but I have no idea how to create an effective workout.

I really want to start working towards a goal, and just looking for places to start since I'm new to all of this.

I'm a 5'2, 21 y/o female, with a weight of 128lb. I don't specifically have a goal weight I'm working towards, because I understand muscle weight can add weight on, I'm just looking to get strong.

Thanks everyone!

[Boss Man]

Hey there BB, good to talk to you.

Firstly I want to say that I really admire your goal, because one thing I will never do is belittle or criticise females who want to get stronger, as that's your right and it's a perfectly normal and healthy pursuit, with a potential raft of benefits when done correctly.

As for what you are wanting to do, are you planning on using a gym or not?

Also what times do you eat at and foods do you eat at those times.

Whatever you want to do with your physical future regarding your strength goals, I know you're going to want to do things right and with good sense and I believe you could have the right levels of dedication to make things happen, so I wish you a lot of luck and I want you to remember that you are worth it and with change will come the occasional ignorant person who could criticise your appearance, but it's usually people who have no personal understanding of the hard work and sacrifice it takes to be better and you will always deserve to look like you do if you put the effort in .

I'm proud of your choice and I want you to know we will support you as much as is feasible, whenever you want to update us .

[freelifter]

start with 3 full body workouts per week - once you've gotten the hang of that and have made some decent strength gains, you can then switch to a more specific routine such as body part specific days.
something like a mon-wed-fri routine works well for anyone starting out. Focus on getting your form PERFECT before you even think about going up in weight. Mold your routine around big exercises like squat variations and deadlift variations. Bench presses, shoulder presses, and pull up/chin ups are great as well. You will get more arm strength and size from doing large movements like presses and pull ups than you will with curls and kick backs (not that they don't have there place, just don't focus on them). a sample day could be something like - wide stance back squats , standing push press , stiff leg deadlifts , assisted pull ups, cable curls, triceps dips
start off with 3 sets of around 10-15 reps

hope that helps

[Carlos0371]

start with 3 full body workouts per week - once you've gotten the hang of that and have made some decent strength gains, you can then switch to a more specific routine such as body part specific days.
something like a mon-wed-fri routine works well for anyone starting out. Focus on getting your form PERFECT before you even think about going up in weight. Mold your routine around big exercises like squat variations and deadlift variations. Bench presses, shoulder presses, and pull up/chin ups are great as well. You will get more arm strength and size from doing large movements like presses and pull ups than you will with curls and kick backs (not that they don't have there place, just don't focus on them). a sample day could be something like - wide stance back squats , standing push press , stiff leg deadlifts , assisted pull ups, cable curls, triceps dips
start off with 3 sets of around 10-15 reps

hope that helps

^^ This.

[toddhicks209]

You can grow stronger and build muscle with weight training and isometrics.

Weight training: Do sets of eight to 12 reps lifting weight until your muscles tire. You can use dumbbells or bench press a sturdy bag or container packed with books or small weights. You can effectively work your leg and stomach muscles by moving a chair or stool that has stuff on it back and forth or side to side.

Isometrics: Push your hands and feet together for a few seconds. Push your shoulders against your head for a few seconds. Push your hands or forearms against your hips and sides. Push your back and buttocks against a wall, door frame, bed post or chair. Make a pulling motion with your fingers or toes interlocked. Push your chest and stomach against your thighs. Pull yourself back with your arms wrapped around your thighs. I'll let you think of other ways to do isometrics.