weight lifting without joint pain for girls.

Your progress is VERY visible! Good work!

Are you sure what you felt was joint pain? Or was it DOMS, Delayed Onset Muscle Soreness? This soreness usually starts a day or so after you've worked out, and can last a few days.

I'd recommend you do a program like this   ---> Beginning Workout Plan which is bodyweight only, and includes lunges along with the exercises you've already been doing. Do this for about 3 months before you try adding in any weights.

Once you've done the beginning workout for about 3 month, you can try this one  ---> Intermediate workout. Start with a weight that you can do the last few repetitions of the last set but it's very hard. You might have to experiment to see what weight to start with; it's always better to start lighter, and if you can do 12 reps for 3 sets, the next time you do it, go a little heavier.

You're already doing more cardio than Scooby recommends in those workouts. Try increasing the intensity--walk for a few minutes, then run for a few minutes, then walk, then run. If you increase the intensity, you can shorten your workout time and still burn the same number of calories. This will help your cardio fitness and also help burn fat faster!

This is advice for EVERYONE when starting out, not just girls!

And of course pay attention to nutrition.

You've made great progress! Keep it up!

I agree with Goldie. Your progress is visible. This is according to the best measurement device possible, Male Eyeball Mk. 1

Regarding joint pain: it might not be a bad idea to try some light exercises to strengthen your lower back. If your back muscles are weak, they cannot appropriately hold your torso upright and your spine holds a big part of the weight, something it is not supposed to do.

You can try doing supermans as they are very light so they are unlikely to cause pain (but if you feel joint pain doing them, STOP!).
http://www.exrx.net/WeightExercises/ErectorSpinae/Superman.html

Which exercises were you going when you felt pain in the back and arms? Also, did both (back and arms) start hurting at the same time or was it separately?

Thanks everyone! My post was July 21st 2010. Now it's February 13th 2011 and I have 6 pac abs and can even do pullups without assistance.

One lesson I have learned, stick to your goal and continue everyday.

I think I overcame join pain issues in 3 months or so.  I think it takes time to learn. I thought I knew but I didn't really think patience is the key