Lifting 'heavy' for a newbie, at home, with little space

Haidee_Hammond · 24-02-2025 06:36PM #1

Hi all, so, I am a small weak-ass woman who while not overweight is not particularly fit and has not built strength, well, never? Off to a great start XD With a toddler and work I am also unsure I will make time for the gym, so I was looking at building the habit home, at least to start with. But the catch is: I have no equipment (yet, that can be fixed) and little space (think no real space, at all, but I can make use of the bedrooms/hall/living room and then store things away). Realistically speaking a bench is probably out of the question. Isn't this getting better and better? 😂

So that's why I am here: I need, for health reasons, to do some cardio (I already started running) and 'lift heavy' (whatever that means for me, a 45kg 41 year old). Is that possible to do under the above circumstances? What kind of equipment would you recommend? Thanks for reading! :)

Mellor · 25-02-2025 12:20PM

A few light, medium and heavy kettlebell (relatively) would be useful. Could swap the light one for some dumbells.

Black Sheep · 25-02-2025 01:39PM

If you are so tight on space that an adjustable bench is not an option, it suggests you're probably limited to a couple of sets of Dumbbells / Kettlebells, and maybe a selection of resistance bands.

You can certainly train effectively, even with a limited range of reequipment. Remember "lifting heavy" is relative, as long as you're getting stronger then youre making progress. By the time your limited set up is a problem, you'll have quite a bit of training under your belt.

But, based on the question you pose, you might stand to benefit from engaging with a PT / trainer to execute all of the above, or at least get you started the right way.

Akrasia · 25-02-2025 01:57PM

I would definitely recommend you go to a few classes to get some advice on technique as you can get hurt if you are lifting heavy things using the wrong technique.

Crossfit classes are great, you'll be given full instruction on what to do, how to do it safely, and targets to achieve. Totally different to just going to a gym and being left to your own devices.

Check out your local sports partnership where you live (eg, in clare, it's the clare sports partnership) They often promote introductory classes at local gyms where you can do a structured program to ease you into back into fitness

Also, its 'women in sports week' next week so there will be a program of events all around the country where you might see something of interest

Terrapin99 · 25-02-2025 02:35PM

I was in a similar predicament albeit a bit older and joined an online coached program, doing 3 x 30 mins strength training per week using dumbbells...whichever weights suit/challenge you and also maximising your daily steps. I can see strength improvements in a month. There's loads info on insta around these type of programmes for women in this age group 😉

Haidee_Hammond · 25-02-2025 06:57PM

Thanks all for the suggestions, looking into them all! :)

Mellor · 27-02-2025 10:28AM

https://www.boards.ie/discussion/comment/123207979#Comment_123207979

Agree with learning basic form via initial instruction. But prioritising safety is not something I’d have associated with CrossFits approach to lifting.

Bellie1 · 27-02-2025 10:32AM

I was similar to you. Got adjustable dumbbells and started doing goblet squats, a floor press ( can be a challenge getting dumbbells up to start),push ups, dumbbell rows etc. I outgrew the dumbbells after a year or so ( I had to buy extra 5kg plates to load them up) and went to a PT for barbell training.. But adjustable dumbbells take very little space so should keep you going for a while.. It would be great if you could get 2 or 3 sessions with a PT to start, will save endless googling about the various exercises and they'd get you going with a simple program

I did a quick google and these are reasonable

https://www.decathlon.ie/p/7449-200690-20-kg-weight-training-dumbbell-kit.html?utm_source=google&utm_medium=cpc&utm_campaign=ie_t-perf_ct-pmax_n-pmax-fitness_ts-gen_f-cv_o-conv_&gad_source=1&gbraid=0AAAAADXpOtCp-7JNm7aKhDvbYDJGw08rX&gclid=CjwKCAiAt4C-BhBcEiwA8Kp0CcJKLFE-qXWQw_Aix0HqZiitlZ8yCIFV43tTsvDTw6ltSPxHFVUKRhoCZd0QAvD_BwE

AraLaveItOut · 27-02-2025 10:32AM

You could also try body weight training if you don't have space - you can google beginner calisthenics and see.

Akrasia · 27-02-2025 12:38PM

https://www.boards.ie/discussion/comment/123214643#Comment_123214643

Maybe not all gyms are the same, but the place I go to won't let you even begin lifting anything heavy until they are sure you have the proper shape and teach each movement separately.

if you want to pursue it as a sport and compete, then there are moderate risks (comparable to any other high level sports) but if your goals are just to improve your own health and strength and conditioning, then crossfit style classes can be very beneficial compared with home workouts or going to a gym on your own.

Mellor · 27-02-2025 02:33PM

https://www.boards.ie/discussion/comment/123215102#Comment_123215102

I'm sure beginners get shown the ropes. But Crossfit "as a sport" in ingrained in Crossfit at Gym level. Even for those who are not strong/fit enough to really be competitive at any level, they are still encourage to follow the system performance is score based on total reps/load/tonnage in a given time. That system is, conducive to risk.
What does your recent programming look like, for example?

Esse85 · 27-02-2025 08:17PM

TRX or resistance bands would be worth researching given your scenario.

fits · 27-02-2025 08:23PM

Follow Kate rowe Ham on Instagram. She has an app with a start lifting from scratch program. You just need 3 and 5 kg dumbbells at start. Even just 3 kg would do until you figure out form. Highly recommend. A physio recently checked my form and said it was perfect.

Lifting 'heavy' for a newbie, at home, with little space

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