I'm new to this space and wondering if anyone has any good (budget-friendly) resources for weightlifting? I used to work out with a trainer at the gym and that got me to the point of a) actually enjoying lifting heavy weights and b) marginally more comfortable going into the weight room/section of gyms. Sadly, I can't afford to work with my trainer anymore and the weight room is still slightly overwhelming for me, so I'm looking for any beginner-friendly weight workout guides, tips, resources (articles, apps, groups, etc.) to help make this transition a bit easier. Thanks for any help 🙂
Hi @DanaLS - SOO - first in terms of equipment - who knew there would be a shortage on toilet paper and dumbbells with the pandemic - but - it's hard to find equipment - try facebook marketplace for used dumbbells - I've seen great deals! Second - I do run a very female friendly on line program for women like you to strength train at home. I am all about education; helping meet you at your level and progress slowly and safely; and make it fun!! I run a streaming service and we have over 500 workouts - and we add new ones every month. Our members are approx 35-65 years old - and we focus on strength training .... I've been doing this for 30years 🙂 !! SOO - check out the website - you can see previews of the strength workouts led by me and my training staff. You can sort by beginner, low impact, high intensity, etc. AND - I am a believer in having a good instructor so you are safe but motivated. You can stream the workouts on your big screen tv or on your phone, laptop, etc. Anyway - we give a crazy good deal for the first year of membership - $3 for the whole year - so very affordable ... anyway - if interested check it out and if you want you can message me for more information. I just think you have to trust your online trainer and you need to be motivated to stay consistent!! https://www.gethealthyutv.com/premium-sort-workouts-by-type/
I really like Heather Robertson. She has a weight loss program (actually a workout program that helps lean out your body). Most of my friends have purposely tried and have lost weight on her program(s). That’s not my point, just mentioning as a place to start. Otherwise, she also has an extensive library for low impact, or HIIT, w/weights or not, Metcon or no repeats,… you get the gist! You WILL find many options in her array of workouts to achieve your fitness goals. My Athleta mgr did her workout program and lost 20 lbs— all during Covid. (I’m not certain of the length of the program, and there are possibly more than one, but I think it was 2 weeks and she repeated twice.) That said, I do her workouts e/o/d. Wish I could say I’ve lost weight. I’m post menopausal and a healthy weight. Heather’s workouts have made me much stronger with lean muscles.
Totally understand the struggle with finding equipment! FYI I would recommend a set of 8-25 lb kettlebells. Kettlebells are AWESOME because you can do some quicker movements with them for higher heart rate goals, do some stability work for wrist/shoulder strength, and they also take up less space. I bought a 20 lb one and I did a lot with it over the last year! I would also recommend a set of pull up resistance bands. They sell tons of these on amazon but you can do a LOT with these that take up minimal space 🙂
Everything @Chris_F & @Leada_M said, especially about where to find great teachers and tutorials! But as far as purchasing equipment, I also got a set of small weights on Amazon (like 3, 5, 😎 which I love and are don't take up much space as they come with a cute stand. Another option for space-saving is resistance bands. Tie them to a door handle and voila!
would you be able to reach out to your trainer and ask him/her if they would please write down your program that you were doing that way you have a guide. I do that with my clients all the time also if you find yourself in need of a reminder you can always approach a floor trainer and ask for help.
Ladies-who-lift.com builds strength training programs for women, designed to help you feel educated and confident in the gym. Non-custom programs are $45/month so they have affordable options in addition to their custom programing ($99-$299)
Hi Dana! I'm a physical therapist and have recommended several resources for patients over the years! Nike Training Club is a free app that you can choose different workouts on to do at home with limited equipment. I've also recommended Kayla Itsines' workout Bikini Body Guide (ignore the name...), because it's very limited equipment and there's a few "warm up" weeks if you don't want to jump straight into the program. You can get a PDF and just follow at your own pace. Apple Fitness+ also has guided workouts!
Hi Dana! I totally understand where you’re coming from and I hope you’re still reaching for those heavy weights and feeling like a rockstar! After teaching several years of group fitness and personal training, I was forced to re-think things during Covid and pursued teaching online. It was at that point that I really focused on lifting heavy and the physical and mental benefits of it! I’m by no means a big deal, but I have a small following on YouTube and FB. I really love keeping things real & upbeat and working right alongside you during the workouts, encouraging and joking around with you as we sweat. I’ve put together several programs and most of my workouts are free. Feel free to check out my channel. It’s “Janine Peterson” on YouTube and “Sweat with Janine” in groups on Facebook. I cannot say enough about strength training! It’s THE BEST! Hope to sweat with you soon! 🥰💪💦
Hello!! Strength training is THE way to go! May I suggest the Shark Fitness Training program? You can try the Basic Training Series for FREE to learn proper form and ways to do strength training at home with resistance bands or weights. Use Promo Code FINSUP to redeem the free offer. From there you can decide if you want to join the ZOOM classes with real-time feedback or the on demand library. You can also get discounts on resistance bands through https://sharkfitness.net
Best wishes and I hope to see you there!!
Hi Dana! Congratulations on going it alone! There are some great recommendations here. I agree with having a plan and there are many apps and online training options, and I'm sure all f them are good. But if you have a couple of the workouts your trainer gave you, you have a start. And if you still have the gym membership, get to know the staff and get ideas from them. They know the equipment and I'm willing to bet they have lots of knowledge to share. But more importantly, you start building a community by getting to know people at the gym; first staff and then other members. Suddenly you have workout buddies!
Hi Dana! I don’t know if this is appropriate to put on here but on April 1 I launched a 6-week Strength Training and Nutrition guide for women. It has a lot of info in the eBook about peri and post menopause along with info on how to fuel and what to do in your workouts. I have 18 strength training workouts in the book as well as the full length videos of each one in my website. There’s also a private Facebook group for those participating with lots of support, recipes and info. You can find it at https://www.dittmarfitness.com if you’re interested! It’s exciting to hear you’re loving lifting weights! I wish more women would feel that way! - Lisa Dittmar, CPT / Health Coach
Try to find a gym buddy that has experience in the gym and likes to workout in a similar way. Working out with someone can be a great way to keep yourself accountable.
Another option may be to look into group training, some gyms will offer a pretty significant discount if you are training with a few other people and you still get some attention from a trainer
i would also recommend checking out @megsquats she has a great program that is affordable
Hi DanaLS! I would start by trying this app called Sworkit. It is super user friendly and I recommend most of my beginner clients to this app. You can set your time, pick which body part or style of workout (strength, yoga, cardio, core…)
I also have some clients use YouTube apps I like this one instructor Sydney Cummings, or Heather Robertson.
I’ve been a personal trainer and nutritionist for 15 yrs and have coached a ton of women from all different backgrounds! If you ever need any advice. Follow me on IG @enjettinutrition
There is a book, now out-of-print but you can easily get it online, Strong Women Stay Young by Miriam E. Nelson. It's a great resource for exercises, muscles used, and over-all how to lift weights safely and effectively.
Hi 🙂 I actually really love the Peloton app for home strength workouts. They offer a lot of body weight strength training and things that can be done with a few dumbbells. It's only $13/month, so way cheaper than a gym membership or a trainer.