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  1. #1
    Registered User mmikka's Avatar
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    Good workout for a beginner?

    Hello!
    I used to strength-train using only my body weight or resistance bands, but now I want to progress more and start weight-lifting! However, I’m quite new to this. Is there a full-body routine you’d recommend (incl. sets & reps)?
    I’m an 18 year old girl and I want to get stronger, but not necessarily bigger. I’ve read that heavy weights + low reps are ideal for this.
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  2. #2
    Registered User air2fakie's Avatar
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    You can read thru some recommended routines in the "stickies" on the Workout forum page.

    Keep in mind you're likely to also get bigger as you get stronger - most would not consider this to be a bad thing. You may also find the following thread on training for strength v. size to be worth reading.

    https://forum.bodybuilding.com/showt...hp?t=175493881
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    Registered User Remingtongauge2's Avatar
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    do a quick google search of the workouts your describing and you should have plenty of results.
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    Registered User Garage Rat's Avatar
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    I would first get a qualified coach or trainer to teach you the correct technique on the basic lifts.
    Squat,bench press,deadlift,overhead press are good lifts to start with.
    Some techniques on lifts can be challenging.
    Many good programs out there.
    Ive had success with "Jim Wendlers 5/3/1 program with high school athletes and have used it myself in the past.
    Usually strength training with low reps under five reps will not get you huge.
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  5. #5
    on probation weiss1967's Avatar
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    Originally Posted by mmikka View Post
    Hello!
    I want to get stronger, but not necessarily bigger. I’ve read that heavy weights + low reps are ideal for this.
    The only way to gain strength without increase in size is by what is called re-comping. You will have to lose fat while gaining muscle, so that your overall appearance will not be any bigger. Keep in mind that to some extent, strength is directly proportional to muscle size. Can't gain one without another. If you don't want to look bulky, you won't, you simply don't have enough testosterone. So this is not a concern really. "Heavy weight + low reps" is preached by many, but sure way to introduce yourself to lifting injuries. You will get plenty strength with all rep ranges, it is mostly a matter of honesty of your effort.

    Workout routines are abundant. Each issue of bodybuilding magazine will have at least two. Pick any and have a go at it. Don't mind the names on the routine, it might be called something like Crazy Bulk P++, or whatever, keep in mind it is just another routine, you will not miraculously blow up in size. Most routines do not elaborate on how each exercise is performed, so you will have to research each one (youtube is good place).
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  6. #6
    Registered User Freaka11's Avatar
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    Hi Dear !!! I would suggest you can google search for the workout your described here. From there you will get plenty of best results in numerous forms.
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  7. #7
    Registered User Freaka11's Avatar
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    Why don’t you think to google search for the workouts your describe here.. In today's time there are so many informational blogs & websites are available with plenty of results.
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    Replies in 1/2 hr - 3 day GeneralSerpant's Avatar
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    Originally Posted by Freaka11 View Post
    Why don’t you think to google search for the workouts your describe here.. In today's time there are so many informational blogs & websites are available with plenty of results.
    You're not gonna let this go are you?
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  9. #9
    Registered User AL459's Avatar
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    I basicallhy was in the exact same position as you 2 months ago. I'm 20 years old and starting seriously lifting weights around that time. I do heavy enough weights for me around 25-30 pound dumbells so I can stress the muscle and can get a good 8 reps in with that. Personally I would start with weight training like Shoulder Press, Bicep Curls, Hammer Curls, Tricep Extensions etc. When you are ready you can move into compound movements as well such as bench press, squats, and deadlifts. Also I would recommend you get a good amount of carbs and protein for energy as well as an increase in muscle mass and strength. (Im also a female too lol)
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