Help a beginner with a weight lifting routine

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Weightlifting lady person here!

Do you have a rack for the barbell or are you going to have to be lifting it from the floor?

I have nothing but the barbell itself so everything from the floor!

Agree with PP about what this rules in/out.

If you are also the utkatasana poster--it will help but not as much as you think. A correct barbell squat puts your butt on your ankles. A better yoga analogue is malasana. Do you need elevation under your heels or can you get all the way down?

Here is the single best collection of materials on starting: https://stumptuous.com/category/starting skip the first 2-3 posts and save them for later; the ones you want are what you need and don't, basics of a routine, worshipping at the altar of the goddess of form.

She also has series of posts with pics illustrating dos and do nots for form; they are all titled "From Dork to Diva": https://stumptuous.com/category/training/page/4

If you are going to add any one piece of equipment I would either get a squat rack or a pull-up bar, depending on what kind of space you have available. (My rack has the pull-up bar integrated into it, so it's a twofer. But a bar installed in a doorway or w/ev will also go a long way. Get giant elastic bands to counterweight yourself with in training the pull-ups/chin-ups.

Thank you this is very helpful. I can get all the way down on a melasana without raising my heels...I will look into all of these links.

And thank you also to the pp before you that offered a concrete routine!

My husband actually has a door anchored pull up bar. I have never even been in the vicinity of being able to attempt a pull up frankly so just assumed that was essentially useless to me! Not sure we have the space for a squat rack (or if DH wants to add that considering I just made a significant investment into the peloton but maybe I'll consider in the spring if I'm successful at building a routine.

Thank you all!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Weightlifting lady person here!

Do you have a rack for the barbell or are you going to have to be lifting it from the floor?

I have nothing but the barbell itself so everything from the floor!

Agree with PP about what this rules in/out.

If you are also the utkatasana poster--it will help but not as much as you think. A correct barbell squat puts your butt on your ankles. A better yoga analogue is malasana. Do you need elevation under your heels or can you get all the way down?

Here is the single best collection of materials on starting: https://stumptuous.com/category/starting skip the first 2-3 posts and save them for later; the ones you want are what you need and don't, basics of a routine, worshipping at the altar of the goddess of form.

She also has series of posts with pics illustrating dos and do nots for form; they are all titled "From Dork to Diva": https://stumptuous.com/category/training/page/4

If you are going to add any one piece of equipment I would either get a squat rack or a pull-up bar, depending on what kind of space you have available. (My rack has the pull-up bar integrated into it, so it's a twofer. But a bar installed in a doorway or w/ev will also go a long way. Get giant elastic bands to counterweight yourself with in training the pull-ups/chin-ups.

Thank you this is very helpful. I can get all the way down on a melasana without raising my heels...I will look into all of these links.

And thank you also to the pp before you that offered a concrete routine!

My husband actually has a door anchored pull up bar. I have never even been in the vicinity of being able to attempt a pull up frankly so just assumed that was essentially useless to me! Not sure we have the space for a squat rack (or if DH wants to add that considering I just made a significant investment into the peloton but maybe I'll consider in the spring if I'm successful at building a routine.

Thank you all!

Here is your path to the pull-up: https://stumptuous.com/mistressing-the-pullup

But you are going to skip step 1 and in step 2, instead of using an assisted machine, you will use these giant elastic bands to counterweight yourself:

Whatafit Pull Up Assist Bands Best Resistance Stretch Band for Men and Women. Crossfit Assistance Band for Exercise, Chin Ups, Powerlifting, Training, Gyms, Mobility Home Fitness (Set of 4)
by WHATAFIT
Learn more: https://www.amazon.com/dp/B07DPNNDX4/ref=cm_sw_em_r_mt_dp_7XWQFbAK7HGWN

Doesn't have to be this brand--there are a zillion sets. You don't need the $80 version; $30 version will last plenty long. Loop the band around the pull-up bar so there's one long end hanging from the bar. Put your foot in that loop and grasp the bar. The band will counter some of your body weight and make the pull-up easier. You can use more than one band (one on each foot if you want) to exaggerate this effect even more.