looking for a beginner's program; recommendations please?

[rainbow_sprinkles]

I'm looking to start getting into heavy lifting with the goal of body recomposition.

 

if at all possible I would love a program that walks me through every tiny little thing, from starting out with just a bar with no weight to get my form right, including a schedule of how long to do that for before starting to add weight, basically just complete and utter basics, starting out slow, something that won't overwhelm me. Lifting For Dummies sort of vibe preferably that explains things in layman's terms until I pick up the jargon.

 

and if it matters I am female.

[starsapart]

I find that Stronglifts 5x5 is really good at breaking down the basics.  If you get the cell phone/iPad/whatever app, it gives you form videos, and then tells you exactly what weight to lift and when, counts out your rest breaks in seconds, and knows when to deload you.  It was a godsend when I started lifting and knew nothing.

 

Starting Strength is super, too, but without the easy hand-holding app (as far as I know), so I always recommend SL5x5 for someone who wants a lot of guidance.

[rainbow_sprinkles]

I have an old phone that doesn't have room on it for any new apps unfortunately. so I just need something with a good website.

[SevenofSeven]

Strong Lifts will help you with that. I didn't use the app, just printed off the SL schedule. The website is very user friendly and you can still see the form check videos and other helpful stuff. Just be aware Medhi can come across as a bit of a dick, but don't let that put you off. His site is pretty good.

[SkyGirl]

Hey guys! I have a StrongLifts question - can it be adapted to account for dumbbells? I don't know how to use barbells just yet, but looking over the app, it seems to be mainly geared toward barbells. Is there a setting somewhere to change it to dumbbells? Does anyone use it with dumbbells?

[ManchurianBee]

1 hour ago, SkyGirl said:

Hey guys! I have a StrongLifts question - can it be adapted to account for dumbbells? I don't know how to use barbells just yet, but looking over the app, it seems to be mainly geared toward barbells. Is there a setting somewhere to change it to dumbbells? Does anyone use it with dumbbells?

I'm no pro weightlifter or anything, but I would think that the motions are still going to be Bench, Squat, Row, Overhead Press, and Deadlifts which all have variations for dumbbells.  I think it would still be best to use a barbell as that's what the plan tells you to use and I think the app also tells you to start with no weight. 

[Jord]

9 hours ago, SkyGirl said:

Hey guys! I have a StrongLifts question - can it be adapted to account for dumbbells? I don't know how to use barbells just yet, but looking over the app, it seems to be mainly geared toward barbells. Is there a setting somewhere to change it to dumbbells? Does anyone use it with dumbbells?

 

All of the exercises can be done with dumbbells (DB). In the app you can change the starting weights if they are too heavy for you. It can take a while to learn barbell, there are many great videos online from Alan Thrall that I have found to be helpful. 

 

Bench - DB bench

Row - bent over DB row

Overhead press - DB press

Deadlift  - DB deadlift (this one is the most awkward to do with DB instead of barbell)

Squat - DB goblet squat

 

BENCH & OHP: I think I started barbell bench after I could do DB bench with two 20# dumbbells. Similar for overhead press, since the bar is 45#. But the bar is easier than dumbbells in terms of weight because it is stabilized between two hands. So I didn't need to get up to 50# in DB to use the 45# bar, more like only 40# in DB. 

 

ROW: However, I found barbell row to be slightly more challenging than DB row because you don't have a bench to brace against. So expect to be able to row about a 25# DB before you start barbell rows. 

SQUAT: Readiness to go from DB goblet squat to barbells squat depends more on mobility than on strength. 

 

DEADLIFT: I recommend going to barbell deadlift as soon as you feel comfortable because the mechanics are easier than lifting dumbbells. Unfortunately the height to do deadlifts is about 8" off the ground and it will depend on if your gym has bumper plates or not. I had to set my bar on blocks they had in the gym until I could deadlift with full size plates, because we had hex plates and not bumper plates. 

 

let me know if you have more questions as I just went through this process not that long ago! 

[Grumble]

I'm no pro weightlifter or anything, but I would think that the motions are still going to be Bench, Squat, Row, Overhead Press, and Deadlifts which all have variations for dumbbells.  I think it would still be best to use a barbell as that's what the plan tells you to use and I think the app also tells you to start with no weight. 

 

Maybe replace regular deads with Romanian deadlift? Easier with dumbbells and more than enough muscle group crossover.

 

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[Leigh]

Most gyms should have a 30lb bar kicking around if you want to use a proper bar (not the set weight ones that never, ever seem to be long enough to do anything with) but struggle with the 45lb empty Olympic bar.

 

That's what I use and the app also lets you set the bar weight as well as plates etc.

 

 

 

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[SkyGirl]

Thanks guys, this is all great advice and super helpful! I really want to build my upper body strength and get some definition in my shoulders, so having a program / some guidance will make it easier for me to keep track of my progress.  

 

I do plan to switch to a barbell at some point, but like @Taddea Zhaan suggested, I'd like to get a bit stronger first, especially since I don't know what I'm doing.  

[Leigh]

I went the same route but I really suggest you try doing all of the lifts with a bar, even at less weight and see how it feels. I know I found I could immediately lift far more with a bar than I could with a set of dumbell just because of the stability holding one bar between two hands offered me. But that's just me, but trying new things is always a good time when it comes to weight lifting!

 

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[Grumble]

If you want something pre-built, starting strength or stronglifts are fantastic options. Build your base, get stronger, then worry about body part focused workouts or hypertrophy or any of that other fun stuff.

 

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