<story><title>To Delay Death, Lift Weights</title><url>https://www.outsideonline.com/2263346/delay-death-lift-weights</url></story><parent_chain><item><author>thenanyu</author><text>I’m somewhat terrified about having wrong form and hurting myself. Is that a silly fear or should I find a coach or something?</text></item><item><author>cheald</author><text>I started with Stronglifts 5x5. It&amp;#x27;s a good starter program if you haven&amp;#x27;t lifted before, because it&amp;#x27;ll give you the opportunity to drill and learn the movements, and the program is simple, and there&amp;#x27;s an app that holds your hand.&lt;p&gt;In terms of programming, it has some deficiencies, but most people just need a structured program to start with. You can probably run it for 12-18 weeks and then have a strong foundation to switch to another program. People argue its deficiencies, but if it gets you started and gets you structure to build a routine with, that&amp;#x27;s what you need, IMO.&lt;p&gt;For the last couple of years, I&amp;#x27;ve been training with Jim Wendler&amp;#x27;s 5&amp;#x2F;3&amp;#x2F;1 program, and it&amp;#x27;s fantastic. I keep getting stronger and can probably happily train on it for many years to come. I&amp;#x27;ve competed in a couple of local powerlifting meets, and have a routine that I feel like I can sustain forever. There is a 531 for Beginners program, too, but it&amp;#x27;s less hand-holdy than Stronglifts.</text></item><item><author>627467</author><text>How did you start? Any recommended regime?</text></item><item><author>cheald</author><text>I&amp;#x27;ve seen studies confirming the inverse relationship between strength and all cause mortality numerous times. It seems pretty well established by now.&lt;p&gt;Personally, I started lifting several years ago, and it&amp;#x27;s been the greatest change in my health in my life. I lost a lot of weight, my resting heart rate is way down, everyday tasks are easier. I move better, and I just feel better overall. Plus, it&amp;#x27;s a wonderful discipline for building determination and grit. I am certain that most people&amp;#x27;s lives would be significantly improved by the addition of a strength training program.</text></item></parent_chain><comment><author>cheald</author><text>The good thing about 5x5 is that you start with minimal weights - like an empty bar - and spend your first couple of weeks training with &amp;quot;easy&amp;quot; weight. This time is really for you to learn the movements. There&amp;#x27;s a wealth of information out there on how to do these movements properly. Injury is always a possibility, but if you start light and progress steadily, the risk of it is substantially diminished.&lt;p&gt;A coach is a great resource, but a) most trainers in gyms are not strength coaches, and range from actively harmful to wonderful, and there&amp;#x27;s not really any way for the novice to know which they are, and b) legit strength coaches are expensive. I&amp;#x27;d recommend self-study and starting lightly before a coach, personally, but if having a coach is the difference between you lifting and not lifting, get the coach.&lt;p&gt;Alan Thrall has 3 really good beginner videos on the S&amp;#x2F;B&amp;#x2F;D movements:&lt;p&gt;* &lt;a href=&quot;https:&amp;#x2F;&amp;#x2F;www.youtube.com&amp;#x2F;watch?v=bs_Ej32IYgo&quot; rel=&quot;nofollow&quot;&gt;https:&amp;#x2F;&amp;#x2F;www.youtube.com&amp;#x2F;watch?v=bs_Ej32IYgo&lt;/a&gt;&lt;p&gt;* &lt;a href=&quot;https:&amp;#x2F;&amp;#x2F;www.youtube.com&amp;#x2F;watch?v=wYREQkVtvEc&quot; rel=&quot;nofollow&quot;&gt;https:&amp;#x2F;&amp;#x2F;www.youtube.com&amp;#x2F;watch?v=wYREQkVtvEc&lt;/a&gt;&lt;p&gt;* &lt;a href=&quot;https:&amp;#x2F;&amp;#x2F;www.youtube.com&amp;#x2F;watch?v=BYKScL2sgCs&quot; rel=&quot;nofollow&quot;&gt;https:&amp;#x2F;&amp;#x2F;www.youtube.com&amp;#x2F;watch?v=BYKScL2sgCs&lt;/a&gt;&lt;p&gt;Also check out the JTS pillars series. JTS are legends in powerlifting, and these videos can really help tune up technique.&lt;p&gt;* &lt;a href=&quot;https:&amp;#x2F;&amp;#x2F;www.jtsstrength.com&amp;#x2F;pillars-squat-technique&amp;#x2F;?v=7516fd43adaa&quot; rel=&quot;nofollow&quot;&gt;https:&amp;#x2F;&amp;#x2F;www.jtsstrength.com&amp;#x2F;pillars-squat-technique&amp;#x2F;?v=7516f...&lt;/a&gt;&lt;p&gt;* &lt;a href=&quot;https:&amp;#x2F;&amp;#x2F;www.jtsstrength.com&amp;#x2F;pillars-bench-technique&amp;#x2F;?v=7516fd43adaa&quot; rel=&quot;nofollow&quot;&gt;https:&amp;#x2F;&amp;#x2F;www.jtsstrength.com&amp;#x2F;pillars-bench-technique&amp;#x2F;?v=7516f...&lt;/a&gt;&lt;p&gt;* &lt;a href=&quot;https:&amp;#x2F;&amp;#x2F;www.jtsstrength.com&amp;#x2F;pillars-deadlift-technique&amp;#x2F;?v=7516fd43adaa&quot; rel=&quot;nofollow&quot;&gt;https:&amp;#x2F;&amp;#x2F;www.jtsstrength.com&amp;#x2F;pillars-deadlift-technique&amp;#x2F;?v=75...&lt;/a&gt;&lt;p&gt;There&amp;#x27;s also &lt;a href=&quot;https:&amp;#x2F;&amp;#x2F;www.reddit.com&amp;#x2F;r&amp;#x2F;formcheck&quot; rel=&quot;nofollow&quot;&gt;https:&amp;#x2F;&amp;#x2F;www.reddit.com&amp;#x2F;r&amp;#x2F;formcheck&lt;/a&gt; (and r&amp;#x2F;fitness and r&amp;#x2F;stronglifts5x5) which can be valuable resources for getting help fixing particular problems.</text></comment>
<story><title>To Delay Death, Lift Weights</title><url>https://www.outsideonline.com/2263346/delay-death-lift-weights</url></story><parent_chain><item><author>thenanyu</author><text>I’m somewhat terrified about having wrong form and hurting myself. Is that a silly fear or should I find a coach or something?</text></item><item><author>cheald</author><text>I started with Stronglifts 5x5. It&amp;#x27;s a good starter program if you haven&amp;#x27;t lifted before, because it&amp;#x27;ll give you the opportunity to drill and learn the movements, and the program is simple, and there&amp;#x27;s an app that holds your hand.&lt;p&gt;In terms of programming, it has some deficiencies, but most people just need a structured program to start with. You can probably run it for 12-18 weeks and then have a strong foundation to switch to another program. People argue its deficiencies, but if it gets you started and gets you structure to build a routine with, that&amp;#x27;s what you need, IMO.&lt;p&gt;For the last couple of years, I&amp;#x27;ve been training with Jim Wendler&amp;#x27;s 5&amp;#x2F;3&amp;#x2F;1 program, and it&amp;#x27;s fantastic. I keep getting stronger and can probably happily train on it for many years to come. I&amp;#x27;ve competed in a couple of local powerlifting meets, and have a routine that I feel like I can sustain forever. There is a 531 for Beginners program, too, but it&amp;#x27;s less hand-holdy than Stronglifts.</text></item><item><author>627467</author><text>How did you start? Any recommended regime?</text></item><item><author>cheald</author><text>I&amp;#x27;ve seen studies confirming the inverse relationship between strength and all cause mortality numerous times. It seems pretty well established by now.&lt;p&gt;Personally, I started lifting several years ago, and it&amp;#x27;s been the greatest change in my health in my life. I lost a lot of weight, my resting heart rate is way down, everyday tasks are easier. I move better, and I just feel better overall. Plus, it&amp;#x27;s a wonderful discipline for building determination and grit. I am certain that most people&amp;#x27;s lives would be significantly improved by the addition of a strength training program.</text></item></parent_chain><comment><author>jvolkman</author><text>If you can find a coach and that will help alleviate your fears, do it.&lt;p&gt;I work out in a &amp;quot;group personal training&amp;quot; setup where there are generally 5-8 folks lifting at a time, usually performing the same lifts on the same days, but all at different paces and levels. And we have a coach that helps with programming and offers assistance, critique, and timely doses of motivation or ridicule.</text></comment>