FabSwingers.com mobile

Already registered?
Login here

Back to forum list
Back to The Lounge

Weight bench advice

Jump to newest
 

By (user no longer on site) OP   
over a year ago

Possibly one for the lads? I'm over weight and have crap stamina at present due to a promotion at work I've stopped walking, looking after myself etc. I read an article that weights can really help when over weight to get your body moving with out the feeling of passing out lol I took the plunge and bought a bench with a bar and some weights. Now what the hell do I do and where do I start? Anyone recommend any apps (android), sites or YouTube channels plz?

Betty x

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)

The Bodybuilding website is good. I suppose it depends on what equipment exactly you've got and what you're trying to achieve. I do my stuff in a well equipped gym.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site) OP   
over a year ago

Some toning up really x

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)

Look into a full body routine, most likely, hit all the major groups. Don't be afraid to lift heavy.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago

Take things slow to start with and you could really do with getting some advice from a gym instructor if you've never lifted weights before, it's all about technique, there are loads of ways to do it wrong.

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)


"Take things slow to start with and you could really do with getting some advice from a gym instructor if you've never lifted weights before, it's all about technique, there are loads of ways to do it wrong."

Yes, definitely.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago

You should be looking at doing squats, deadlifts, weighted sit ups and lunges. I’m not sure how bench pressing works on the lady chest. You’re probably best doing incline benching though.

Swimming is the best cardio also. Good luck in your endeavours op! It can be tough/painful the first few sessions. It gets easier/enjoyable after a while though.

P.s. please don’t fall for the old boiled chicken, broccoli and brown rice meme diets.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"Look into a full body routine, most likely, hit all the major groups. Don't be afraid to lift heavy. "

Lifting heavy is bad advice. Concentrate mainly on form, as long as you feel resistance, you’re lifting enough to tone the muscles.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago

Firstly, good on you for taking the plunge. I need to take the plunge and get myself back in to training too. So, well done.

Start with lightweights and go from there. It’s all about form. Use the correct form and you’ll get fab results.

Information is readily accessible nowadays. Don’t go through any crazy workouts and crazy movements. Stick to the basics. They do wonders.

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)


"Look into a full body routine, most likely, hit all the major groups. Don't be afraid to lift heavy.

Lifting heavy is bad advice. Concentrate mainly on form, as long as you feel resistance, you’re lifting enough to tone the muscles. "

Form first, but women are often told to stick to little weights to not be like men/ bulk up. Which is bullshit.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"Look into a full body routine, most likely, hit all the major groups. Don't be afraid to lift heavy.

Lifting heavy is bad advice. Concentrate mainly on form, as long as you feel resistance, you’re lifting enough to tone the muscles.

Form first, but women are often told to stick to little weights to not be like men/ bulk up. Which is bullshit. "

The same advice goes for men also, it’s not about stereotypes for men and women. The best way to define muscles is to focus on form, the weight isn’t relevant.

I’ve known some pretty successful female powerlifters/bodybuilders. My advice is that in which I wish I took when starting out.

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)

I do agree with most of what you're saying. But for a woman in particular, there's a big subset of just use a tiny dumbbell and do like 50 reps. While form is always the first priority, progressing to heavier weights when muscles develop, depending on your goals, is not something restricted to men.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"I do agree with most of what you're saying. But for a woman in particular, there's a big subset of just use a tiny dumbbell and do like 50 reps. While form is always the first priority, progressing to heavier weights when muscles develop, depending on your goals, is not something restricted to men. "

Of course, once you no longer have any resistance you move on up. There are no limits. 50 reps is rather a lot however personal trainers are off their nut.

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)


"I do agree with most of what you're saying. But for a woman in particular, there's a big subset of just use a tiny dumbbell and do like 50 reps. While form is always the first priority, progressing to heavier weights when muscles develop, depending on your goals, is not something restricted to men.

Of course, once you no longer have any resistance you move on up. There are no limits. 50 reps is rather a lot however personal trainers are off their nut.

"

This seems to be more "common knowledge" sort of stuff. Cardio reps taken to extremes because weights are scary sort of thing.

I train for strength and am at a point where in practice hypertrophy is happening anyway, and hear things like "ooh I couldn't do that, that's for men."

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago

You need to use weights that are adequate for your current strength and condition and this will be different for each individual. I used to do between 12 and 18 reps over 4 sets. Once I could do 4 sets of 18 reps it was time to increase the weight.

You will ideally need to cover all body parts on a rotational programme, however, to increase fat loss I would look at doing some of your weights as mini circuits so you still get the pump but the lack of rest breaks keeps your heart rate up.

As far as cardio goes the best thing I found when training for strength and to retain muscle mass was the step machine doing interval training, its hard but it works and tones your legs and ass whilst doing it.

Hope this helps a little xx

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago

Ps don't listen to anyone saying women shouldn't do weights, I used to compete at Strongwoman competitions and weights have such a positive impact on a woman's body.

Do what you do and enjoy it xx

Reply privatelyReply in forumReply +quote
 

By *ucy LewdWoman
over a year ago

North Oxfordshire

I’m not a lad so I would hate to answer.

I am a personal trainer though.

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)


"I’m not a lad so I would hate to answer.

I am a personal trainer though."

Lol

Reply privatelyReply in forumReply +quote
 

By *erbycouple7Couple
over a year ago

derby

Start with a weight u are comfortable with.. found it good now add 2.5kg each training session execute your reps with good form..test rest test rest basically test your body rest your body rest is more important than testing your body.. cut the calories increase your water levels and last bit of advise enjoy yourself

Mr has trained a number of years and a few people

Reply privatelyReply in forumReply +quote
 

By *retty GoodMan
over a year ago

Cardiff Bay


"Look into a full body routine, most likely, hit all the major groups. Don't be afraid to lift heavy.

Lifting heavy is bad advice. Concentrate mainly on form, as long as you feel resistance, you’re lifting enough to tone the muscles.

Form first, but women are often told to stick to little weights to not be like men/ bulk up. Which is bullshit.

The same advice goes for men also, it’s not about stereotypes for men and women. The best way to define muscles is to focus on form, the weight isn’t relevant.

I’ve known some pretty successful female powerlifters/bodybuilders. My advice is that in which I wish I took when starting out. "

Completely agree form is 100% the key, but weight isn’t relevant ??? Really???

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago

Do not do weighted sit ups as someone said.

Free weights preferable but if you're just wanting to lose some weight and look and feel better machines will do the job.

Start light and go slow, good form, plenty of rest. Get your diet sorted as results will be hindered if its poor.

Don't just use one of your gym PTs if you want to to go down that route, most are clueless. Find a good one through recommendations.

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)


"Do not do weighted sit ups as someone said.

Free weights preferable but if you're just wanting to lose some weight and look and feel better machines will do the job.

Start light and go slow, good form, plenty of rest. Get your diet sorted as results will be hindered if its poor.

Don't just use one of your gym PTs if you want to to go down that route, most are clueless. Find a good one through recommendations.

"

Listen to this man.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago

Basically get advice from a trained professional that is tailored to you personally rather than ask here where we don't know you or your health and where opposing, as opposed to qualified, opinions are very common! Good luck & most important enjoy

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"Look into a full body routine, most likely, hit all the major groups. Don't be afraid to lift heavy.

Lifting heavy is bad advice. Concentrate mainly on form, as long as you feel resistance, you’re lifting enough to tone the muscles.

Form first, but women are often told to stick to little weights to not be like men/ bulk up. Which is bullshit.

The same advice goes for men also, it’s not about stereotypes for men and women. The best way to define muscles is to focus on form, the weight isn’t relevant.

I’ve known some pretty successful female powerlifters/bodybuilders. My advice is that in which I wish I took when starting out.

Completely agree form is 100% the key, but weight isn’t relevant ??? Really??? "

In man talk: don’t go to snap city

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"Do not do weighted sit ups as someone said.

Free weights preferable but if you're just wanting to lose some weight and look and feel better machines will do the job.

Start light and go slow, good form, plenty of rest. Get your diet sorted as results will be hindered if its poor.

Don't just use one of your gym PTs if you want to to go down that route, most are clueless. Find a good one through recommendations.

"

What have you got against weighted sit ups?

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"Do not do weighted sit ups as someone said.

Free weights preferable but if you're just wanting to lose some weight and look and feel better machines will do the job.

Start light and go slow, good form, plenty of rest. Get your diet sorted as results will be hindered if its poor.

Don't just use one of your gym PTs if you want to to go down that route, most are clueless. Find a good one through recommendations.

What have you got against weighted sit ups?"

Well if she's just starting out and on her own, do you think they'd be advisable really?

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"Do not do weighted sit ups as someone said.

Free weights preferable but if you're just wanting to lose some weight and look and feel better machines will do the job.

Start light and go slow, good form, plenty of rest. Get your diet sorted as results will be hindered if its poor.

Don't just use one of your gym PTs if you want to to go down that route, most are clueless. Find a good one through recommendations.

What have you got against weighted sit ups?

Well if she's just starting out and on her own, do you think they'd be advisable really? "

Exactly what she said. For most people direct ab work isn't needed. If you're using few weights deadlifts and squats give you all the an strength you need and some.

Reply privatelyReply in forumReply +quote
 

By *retty GoodMan
over a year ago

Cardiff Bay


"Look into a full body routine, most likely, hit all the major groups. Don't be afraid to lift heavy.

Lifting heavy is bad advice. Concentrate mainly on form, as long as you feel resistance, you’re lifting enough to tone the muscles.

Form first, but women are often told to stick to little weights to not be like men/ bulk up. Which is bullshit.

The same advice goes for men also, it’s not about stereotypes for men and women. The best way to define muscles is to focus on form, the weight isn’t relevant.

I’ve known some pretty successful female powerlifters/bodybuilders. My advice is that in which I wish I took when starting out.

Completely agree form is 100% the key, but weight isn’t relevant ??? Really???

In man talk: don’t go to snap city "

Shit no come back sorry I didn’t get it

Reply privatelyReply in forumReply +quote
 

By *m3232Man
over a year ago

maidenhead

80% of the gains are in the kitchen

Reply privatelyReply in forumReply +quote
 

By *ucy LewdWoman
over a year ago

North Oxfordshire


"Do not do weighted sit ups as someone said.

Free weights preferable but if you're just wanting to lose some weight and look and feel better machines will do the job.

Start light and go slow, good form, plenty of rest. Get your diet sorted as results will be hindered if its poor.

Don't just use one of your gym PTs if you want to to go down that route, most are clueless. Find a good one through recommendations.

"

Gym PT's usually have to be qualified to Level 3, which is the same as any other PT.

If someone is freelance it probably just means that they've got so fed up of the way that leisure centres treat them that they finally had to learn about business and go it on their own.

Possibly though it means they're not qualified, since you don't actually have to be qualified to say you're a personal trainer. But you won't generally get that in a gym where the management fear an accident and ending up in court.

Generally I'd say you'd be safer going to a gym PT.

Reply privatelyReply in forumReply +quote
 

By *iverpool LoverMan
over a year ago

liverpool


"Possibly one for the lads? I'm over weight and have crap stamina at present due to a promotion at work I've stopped walking, looking after myself etc. I read an article that weights can really help when over weight to get your body moving with out the feeling of passing out lol I took the plunge and bought a bench with a bar and some weights. Now what the hell do I do and where do I start? Anyone recommend any apps (android), sites or YouTube channels plz?

Betty x"

The article you read is correct weights can help a person with weight problems even more so than cardio.

Every personal trainer in my gym with their clients always focus on resistant training and barely ever touch the cardio equipment.

Is there no way that you could join a local gym?

As a bench and some dumbells will leave you pretty limited.

Plus for an absaloute beginner I'd recommend using the tons of resistance machines that a gym has first to get the muscles use to some resistance and helps with correct form before doing free weights.

Infact apart from a few isloation exercises all i ever use is machines the past 5 years.

If you dont want to be spending too much time in a gym (or at home with your weights) and want to hit as many muscle groups as possible then just focus on the main compound exercises.

Which are squats, bench press, pull ups and over head press.

These 4 exercises will hit every single muscle group in the body.

You could either do a full body workout using all of them then a day off, then repeat.

Or you could split it to a upper body day, lower body, day off repeat.

There is other variations like push day, pull day ect but they are more useful when there is some isloation exercises thrown in.

For the first week i would just say do no more than 4 sets on each compound exercise and go higher reps (16-20) so really you want to be feeling a burn in the muscle and a bit of a struggle getting out that last rep, if you can do the 16-20 with ease then the weight may be a bit too light.

If you struggle to get past 10 reps then the weight is a bit too heavey.

Then after the first week add an extra set or 2 onto each exercise.

Its a process and a long one but just take it a day at a time.

Results will come guaranteed from resistance training.

Just by typing into you tube how to perform a correct squat or press or any other exercise will come up with loads of videos showing you correct form.

Best of luck OP

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"Do not do weighted sit ups as someone said.

Free weights preferable but if you're just wanting to lose some weight and look and feel better machines will do the job.

Start light and go slow, good form, plenty of rest. Get your diet sorted as results will be hindered if its poor.

Don't just use one of your gym PTs if you want to to go down that route, most are clueless. Find a good one through recommendations.

Gym PT's usually have to be qualified to Level 3, which is the same as any other PT.

If someone is freelance it probably just means that they've got so fed up of the way that leisure centres treat them that they finally had to learn about business and go it on their own.

Possibly though it means they're not qualified, since you don't actually have to be qualified to say you're a personal trainer. But you won't generally get that in a gym where the management fear an accident and ending up in court.

Generally I'd say you'd be safer going to a gym PT."

I'm aware they have to be qualified.

And I didn't say to go freelance, I said go with one who has been recommended to you, rather than just picking a random one.

Out of the 3 gyms I use, there are a total of 14 PTs, only one is any good.

The other 13 are awful and I still stand by my original statement though that the large majority are useless.

I now train a young lad who was being trained by a PT at one of the gyms. He's made more progress with me in 8 weeks than he did in 6 months with the PT. He showed me what the PT had him doing for his goals and it was shocking. Being qualified to do a job doesn't mean you're good at it.

I'm aware you are one and I'm not saying you are a bad one as I don't know you but of all the good PTs I do know all have same view as me.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago

YouTube is your friend here.

Reply privatelyReply in forumReply +quote
 

By *ucy LewdWoman
over a year ago

North Oxfordshire


"

I'm aware they have to be qualified.

And I didn't say to go freelance, I said go with one who has been recommended to you, rather than just picking a random one.

Out of the 3 gyms I use, there are a total of 14 PTs, only one is any good.

The other 13 are awful and I still stand by my original statement though that the large majority are useless.

I now train a young lad who was being trained by a PT at one of the gyms. He's made more progress with me in 8 weeks than he did in 6 months with the PT. He showed me what the PT had him doing for his goals and it was shocking. Being qualified to do a job doesn't mean you're good at it.

I'm aware you are one and I'm not saying you are a bad one as I don't know you but of all the good PTs I do know all have same view as me. "

I mean, I don't know any PT's that are 'bad' and are still working as PT's.

I guess you and I have different experiences and yardsticks for measuring what 'bad' is.

I've had plenty of clients come to me and not express what they want to do though.

And plenty of gym-bros tell me that they know more than me and that makes me a bad PT.

*shrug*

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)

My gym has an extremely high turnover of PTs. I don't know how long they've been in the industry or whether they continue to be in the industry, but some of them are or were probably "bad".

Bad exists in every profession!

Reply privatelyReply in forumReply +quote
 

By (user no longer on site)
over a year ago


"

I'm aware they have to be qualified.

And I didn't say to go freelance, I said go with one who has been recommended to you, rather than just picking a random one.

Out of the 3 gyms I use, there are a total of 14 PTs, only one is any good.

The other 13 are awful and I still stand by my original statement though that the large majority are useless.

I now train a young lad who was being trained by a PT at one of the gyms. He's made more progress with me in 8 weeks than he did in 6 months with the PT. He showed me what the PT had him doing for his goals and it was shocking. Being qualified to do a job doesn't mean you're good at it.

I'm aware you are one and I'm not saying you are a bad one as I don't know you but of all the good PTs I do know all have same view as me.

I mean, I don't know any PT's that are 'bad' and are still working as PT's.

I guess you and I have different experiences and yardsticks for measuring what 'bad' is.

I've had plenty of clients come to me and not express what they want to do though.

And plenty of gym-bros tell me that they know more than me and that makes me a bad PT.

*shrug*"

I'll give you some examples of being a bad PT.

1 Making people squat while balancing on balls or dumbbells on their ends, or other random useless exercises

2 Getting people to lift weight that is way over what they can do with good form

3 Teaching incorrect form on lifts in the first place

They're the 3 most common that I see and would deem to make someone a bad PT.

Reply privatelyReply in forumReply +quote
 

By (user no longer on site) OP   
over a year ago

Joined a gym before, my induction was terrible. Was how to use the machines followed by a workout. By a work out it was the PT showing off. I couldn't walk properly for a week. Not keen on going back and I'm on a tight budget so wanting to try at home before I commit. Really appreciate all your help x B x

Reply privatelyReply in forumReply +quote
 

By *naswingdressWoman
over a year ago

Manchester (she/her)

I'm sorry you had that experience! Yikes.

Reply privatelyReply in forumReply +quote
 
 

By *DreamOfGenieWoman
over a year ago

London

I'm at the exact same point OP snd this thread has been amazingly helpful - thanks everyone!

Reply privatelyReply in forumReply +quote
Post new Message to Thread
back to top