Start Slow!

I am a huge proponent of weight lifting heavy weights for women, but one point I have not focused on at all is that if you are just starting with lifting (or any kind of exercise for that matter), or it has been a while since you've lifted, it's really important that you start slow.

Muscles need time to adapt, and lifting too heavy too soon will fail to give the muscles the time they need to adjust and grow to the load and could very possibly lead to injury.

Also, if you are very heavy, you are already weight lifting on a daily basis- Just your body weight alone is a lot for your skeleton to bear. You really need to be cautious about how much weight you start lifting when your body fat is very high.

A few times in my life I got away from weight lifting for an extended period of time, and each time I came back to lifting gradually, starting with very small weights (10 pounds and below) and building up as my muscles strengthened. For many exercises I started off with no weights at all. For instance, for squats and lunges I just used my own body weight.

I am not meaning that you shouldn't progress, or that some muscle soreness after you've worked out is not a good thing: It is! This usually means that your muscles are repairing stronger, which is a marvelous thing. I'm saying that when you first start out, you really need to ease into it.

I said before and will say again that muscles adapt very quickly. When a weight no longer feels challenging, it's time to up the ante. Challenge yourself! But when you first start, even if it feels too easy, start with low weights. There is no shame in this and you might be surprised how sore you are the next day. And this will give your nervous system time to adapt, as well.