Stronglifts 5x5 for women: pictures and advice?

aliciamarieUF

Hey everyone! I posted a thread yesterday about this super intense 2.5 workout that an inexperienced personal trainer gave me and asked MFP members for their opinions. Quite a few people suggested strong lifts 5x5. I tried it today and enjoyed it, although it was extremely difficult. I was wondering if any women here have pictures of their progress following this workout plan? I think it's something I can stick with. I am trying to lose about 15 pounds and tone up. Here are some progress pics taken yesterday after a 26 pound weight loss. Getting there slowly but have to fix my frowning butt.

PS: Does anyone deal with doing this workout on the Smith Machine? I'm unfortunately at Planet Fitness and it's pretty much what they have.

jenglish712

There is a Stronglifts for women group on here that may have more support and pics.

I started out doing SL on a Smith at PF. I later switched gyms and stared doing it with barbells and it was a whole different animal. I had to drop weights a great deal because I had not developed core strength or stabilizer muscles due to the Smith. I would recommend looking into other gyms personally.

albeus51

Yes, 5x5 is the bestest. You should get away from Planet Fitness as SOON AS feasible. I understand limitations in locations and prices, but driving further is worth it. I highly recommend using free weight barbells for your training, you will get higher quality results and your form will be better. I hate to say it but - if you are using the Smith Machine you are not doing 5x5.
Here is a before and after doing 5x5 for six months... I'm by no means skinny, but I am much more powerful and stronger than before. Deadlift went from 165lb to 245b! Which is why I lift anyway. All dem gains. Best of luck in your goals, lift all the things!

aliciamarieUF

albeus51 wrote: »

Yes, 5x5 is the bestest. You should get away from Planet Fitness as SOON AS feasible. I understand limitations in locations and prices, but driving further is worth it. I highly recommend using free weight barbells for your training, you will get higher quality results and your form will be better. I hate to say it but - if you are using the Smith Machine you are not doing 5x5.
Here is a before and after doing 5x5 for six months... I'm by no means skinny, but I am much more powerful and stronger than before. Deadlift went from 165lb to 245b! Which is why I lift anyway. All dem gains. Best of luck in your goals, lift all the things!

You look great!

aliciamarieUF

jenglish712 wrote: »

There is a Stronglifts for women group on here that may have more support and pics.

I started out doing SL on a Smith at PF. I later switched gyms and stared doing it with barbells and it was a whole different animal. I had to drop weights a great deal because I had not developed core strength or stabilizer muscles due to the Smith. I would recommend looking into other gyms personally.

Thank you, I appreciate it.

aliciamarieUF

Also on the days I'm supposed to be resting from the weights, (Thursday, Friday) is it OK to go into the gym for an hour of cardio?

BusyRaeNOTBusty

You look great! Nice job on the weight loss.

Here's the Stonglift's women's group:

http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

There's some pictures in there.

jenglish712

aliciamarieUF wrote: »

Also on the days I'm supposed to be resting from the weights, (Thursday, Friday) is it OK to go into the gym for an hour of cardio?

Officially, Mehdi advises not to. Many people do. When it was warm on two of my off days I would run a mile and a half and bike two miles. I was lifting lighter weight then. I would say you have to play it by ear and you may get to a point where the cardio is affecting your recovery on weights. At this point I just bust out a 10 minute mile after lifting and find it helps me be less sore. Seems to loosen up my legs and lower back a bit after squats and especially squat and deadlift day.

MomTo3Lovez

aliciamarieUF wrote: »

Also on the days I'm supposed to be resting from the weights, (Thursday, Friday) is it OK to go into the gym for an hour of cardio?

Absolutely, that is what some people do on days they are resting from lifting is they do cardio.

Daiako

I believe it's Left to top middle=NRoLFW
Top middle to bottom middle is Stronglifts 5x5
Middle bottom to right to last shot is Strong Curves

albeus51

Awesome transformation Daiako! You are inspiring!

arditarose

Daiako wrote: »

I believe it's Left to top middle=NRoLFW
Top middle to bottom middle is Stronglifts 5x5
Middle bottom to right to last shot is Strong Curves

I feel like I need to look into Strong Curves.

ar9179

arditarose wrote: »

I feel like I need to look into Strong Curves.

No kidding! Wow.

aliciamarieUF

Daiako wrote: »

I believe it's Left to top middle=NRoLFW
Top middle to bottom middle is Stronglifts 5x5
Middle bottom to right to last shot is Strong Curves

You look great.

AllanMisner

If there is any way you can get a bar and not use the smith machine, that would be best. The path a smith machine takes is not always optimal (stress to joints) and you’re not engaging as many stabilizing muscles. Free the weights!

stargazgal

I'm on the beginners strong curves! Week5-8. Wow! Hope I look like this when I'm done. Lol. Have 30 lbs to lose though!

Daiako wrote: »

I believe it's Left to top middle=NRoLFW
Top middle to bottom middle is Stronglifts 5x5
Middle bottom to right to last shot is Strong Curves

Did u do beginner and then advanced??
You look strong and sexy!

dawkpound2k

Daiako wrote: »

I believe it's Left to top middle=NRoLFW
Top middle to bottom middle is Stronglifts 5x5
Middle bottom to right to last shot is Strong Curves

That is an amazing change. Great job

barneychavez

Daiako wrote: »

I believe it's Left to top middle=NRoLFW
Top middle to bottom middle is Stronglifts 5x5
Middle bottom to right to last shot is Strong Curves

Awesome!! You look fantastic! Just started Strong Curves a little awhile ago!

viciouslitany

I do SL 5x5 after doing a 4 week split program to get me to a place where I felt comfortable doing it. I love it, and I do it at PF. Waiting for the squat rack is worth it.

Also, I'm the *kitten* that steals the bar from the incline bench press to do deadlifts. Sorry. 0:)

Daiako

stargazgal wrote: »

I'm on the beginners strong curves! Week5-8. Wow! Hope I look like this when I'm done. Lol. Have 30 lbs to lose though!

Daiako wrote: »

I believe it's Left to top middle=NRoLFW
Top middle to bottom middle is Stronglifts 5x5
Middle bottom to right to last shot is Strong Curves

Did u do beginner and then advanced??
You look strong and sexy!

I actually started with the body weight program, as at the time I was without a gym, and it served me very well. Moved on to advanced after that and now I'm doing a modified version of advanced (I sub some things out due to equipment but adhere to the template.)


Thanks everyone. Strength training has been amazing for my body composition and muscle retention, but of course a calorie deficit was key to weight loss.