My completely subjective experience with, and advice for, starting a strength training program (as an absolute beginner)

[maria37]

@jordangeneration As a newbie lifter, you can pretty easily gain muscle in a deficit. I'm still making gains after lifting for the majority of two years and being in a deficit most of that time as well.

 

[lifeunlocked]

@jordangeneration I looked up my sedentary maintenance calories for the weight I want to be, and I generally stick to that number plus 100-200 calories on days I am really hungry. I also try to prioritize protein: I aim for 25% of my daily calories to be from protein.

 

[nishan]

@lifeunlocked I love this breakdown! I often get so bogged down by a large goal, especially a vague one like "get fit." But you've broken down your process into such manageable steps.

Do you think you'll stick to PPL for the foreseeable future? Congratulations on all your tremendous projects and thank you for sharing with the community!

 

[lifeunlocked]

@nishan I’m definitely going to stick with my current routine until the end of September. In October I might try out a new one, but for now, even if it isn’t the most perfect and ideal lifting program for a beginner, I want to keep sticking to it, just to cement the habit of lifting 3 times a week.

The app I mentioned has all of the recommended routines I have ever seen in the sidebars of fitness subs programmed into it, so it’s really easy to switch programs, whenever I decide to do it.

 

[nishan]

@lifeunlocked Very cool. Just downloaded the app. Thanks for replying.

 

[skilletboy]

@lifeunlocked what’s the name of the app with the programs from r/Fitness?

 

[lifeunlocked]

@skilletboy It’s Personal Training Coach. There is even a subreddit for it: r/personaltrainingcoach - hope it helps! It’s free to start, and a $15 in-app purchase upgrade, which I gladly paid for!

 

[dawn16]

@lifeunlocked Thank you for your detailed steps and references to other subs!

 

[lifeunlocked]

@dawn16 You’re so welcome!

 

[jake2847]

@lifeunlocked The broom handle idea is great! Barbells are so intimidating, and the only time I ever tried I had so much difficulty even lifting the thing that form practice was out of the question.

 

[lifeunlocked]

@jake2847 I’m glad it helped! I don’t know if it’s the “official” way to learn how to do barbell stuff (like I said, I am a total beginner and was making it up as I go), but one thing that also might help: you gym might have multiple barbells (of different weights). My gym has 2 standard 20kg barbells and one 15kg barbell (apparently it’s the “ladies barbell” hahaha), and they visually look the same, and the way to check is on a little disc at the end/outward facing side of the part where you would add weight to a barbell. I definitely started from dumb bells, moved to the ladies bar, and am just now working with the standard bar. Just something to check out!

 

[gonzalio]

@lifeunlocked Some gyms also have fixed weight barbells which are shorter and have the weights permanently attached instead of being able to change them. I definitely made use of those when starting out!

 

[lewisofthenorth]

@lifeunlocked Women use a 15kg bar in Olympic weightlifting. It's not just lighter, it's also smaller around in diameter and easier to hold if your hands are smaller. It's completely legit to use it all of the time. Great work with all of your progress!

 

[lifeunlocked]

@lewisofthenorth I didn’t know that! Thanks! Maybe when the weights get heavier, and grip becomes a real consideration, I will exclusively use it. Thanks for the hot tip!

 

[dawn16]

@lifeunlocked In olympic weightlifting, mens barbells are 20kg and womens are 15kg so it is the 'ladies barbell' technically!

 

[lifeunlocked]

@dawn16 TIL!

 

[lfanswers]

@lifeunlocked The broom handle is a great first step, official or not! They also sell smaller weighted bars (I have an 8 lb one like this: https://www.amazon.com/Yes4All-Tota...ywords=10+lb+weight+bar&qid=1598898218&sr=8-1 that I bought for physio exercises and still use for shoulder dislocates). If you need something a little heavier than the handle to practice your form, you can also just go to a home improvement store and have them cut you a length of steel pipe for like $2/foot!

 

[wintermint]

@lifeunlocked I love this detailed advice! I'm relatively new to strength training as well. I got started by joining a Crossfit gym that has a great reputation for being welcoming to non-bros because it was so close to where I was living I figured I would have no excuse not to go. I went for about a year and have since moved away, but the mandatory 2 week training really helped me become comfortable with a barbell. Even if you're not sure about Crossfit long term, I found that the onboarding was incredibly helpful because the coaches correct your form as you're learning the main lifts and recommend warm ups.

 

[lifeunlocked]

@wintermint That does seem really useful! I don’t live in the US, so I’m not sure if there are any CrossFit gyms around me— but, either way, glad they have that training! I wish my gym had something like that, because I was a total noob!

 

[wintermint]

@lifeunlocked Even if there isn't crossfit, many gyms have coaching services so if you're starting to go heavier and want any feedback on your form that could be worth it!