Watch these videos.
Originally Posted by julesy
Starting Strength: Videos
Get the Starting Strength book and maybe Practical Programming as well. Understand that Starting Strength is for skinny high school guys who want to get on the football team, so make a few adjustments to "the program":
- Increase weights in smaller increments. (5lbs, 2.5 or even 1lb. You'll have to buy your own small weights.)
- Don't do the gallon of milk a day thing (GOMAD). Instead, just eat more protein.
- If you struggle to recover, do fewer workouts per week.
Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.