Lifting Newbie

So, I've finally been forced to admit it. If I want to look great for summer I really am going to have to do some strength training. I've been using the rickety old home gym my parents bought like a zillion years ago, until I can afford a gym membership. I've also tried incorporating some other exercises such as planks and push-ups. But I'm so lost, to be honest. So, answers to my questions would be super appreciated.

1) How long do you usually train for? And how often?

2) Rather than thinking how long, should I be thinking in terms of how many sets and reps?

3) What are your favorite exercises?

4) What/how much should I be eating? I am 5' 3", 133 lbs, female, 19. I want to be 115 lbs by August. The calorie target tool thinger suggests that I eat 1200 cals a day. Should I increase this if I add strength training to my routine?

Thanks!

Another convert! Excellent!

There are so many sources out there. My favorite two are "The New Rules of Lifting for Women" if you like books and Stumptous.com for TONS of online info for women. It covers everything you asked about

My favorite exercises are squats and deadlifts. They engage like half of your muscles and you'll feel like a real badass at the gym once you get up and running with them. It's awesome when you get to start stacking on the big 45lb plates.

Most women are probably 2x as strong as they think!

ah, spirochete you're awesome. I decided to go get a gym membership after all, and stop saving up for a car that I don't really need anyway. Thank you!

Spiro is to blame for my new found love for strength training - and I can add one other book to her list of helpful resources: The New Rules of Lifting (NROL), written by the same very cool, very funny, very knowledgeable guys who wrote the New Rules of Lifting for Women (NROLFW).

The biggest difference between the two is that the one for Women has a 7 stage program that can be completed in six months or, and NROL has three different program options: fat loss, strength, and hypertrophy. It also does a better job of explaining the essential moves for lifters and the exercises that accomplish them.

Both are well written and fun to read, while also teaching a lot of complicated information. Both have chapters on nutrition, including providing some answers for your calorie intake question, and are quite persuasive regarding the benefits to lifting.

Happy lifting!

(PS - I just earned my 45lb plates and it feels awesome!)

I still haven't read NROL I need to do that

and WHOOOOO the big girl plates! Right on!!

Although I've never read New Rules of Lifting, it seems legit and Stumptuous.com has some great programs. Don't shy away from the big lifts even if they seem intimidating, that is where you will get the best results. Just start with the bar (or less) until get your form down. Once your form is down, start piling on the weight.

My favorite exercise is the deadlift not only because it's a great full-body lift, but because it's a total ego stroke. I'm less than a month back into the gym after a pretty bad injury that dropped me down to square one  and I'm already repping over my bodyweight. Sometimes it's awesome to just feel like a badass. I love squatting too but I had to regain my hamstring flexibility and I'm just now able to up the weight significantly.

You will likely have to increase your calorie intake, but probably more important than that is to make sure you're taking in enough protein. The standard recommendation in the lifting community is 1 gram per pound of lean body mass, but .8g/lb is probably sufficient. Good luck! The first few weeks will probably be awkward and you'll suffer from some serious DOMS, but in a month you will be loving yourself for starting this program.

I think there are 3 main weightlifting movements that will get you strong, powerful and burning fat.

Squats

Deadlifts

Jerks or Push Press

They can look a intimidating at first, but like the others have said, they stroke the ego and make you feel good.  Once you get the technique right you'll be abke to lift your own bodyweight on all three movements.

Original Post by kmk33:

It also does a better job of explaining the essential moves for lifters and the exercises that accomplish them.

If you want an even better explanation of the essential moves, check out Starting Strength. 

all of you are so helpful, thanks! I bought NROLFW today and so far its a really interesting read.

Original Post by floggingsully:

Original Post by kmk33:

It also does a better job of explaining the essential moves for lifters and the exercises that accomplish them.

If you want an even better explanation of the essential moves, check out Starting Strength. 

 Seconding this. I think Rippetoe takes the cake when it comes to explaining proper form.