Question about strength training/ New Rules of Lifting for Women

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fitter_happier94
fitter_happier94 Posts: 63 Member
in Fitness and Exercise
I'm completely new to strength training and have just downloaded "The New Rules of Lifting for Women". I started reading it last night and I'm hoping to start it in the next couple of months, but I'm thinking that I might benefit from building some strength via calisthenics first? I bought a pull up bar and I physically can't pull my chin above the bar from a "hanging" position - I have to start on my toes. I've built my way up to a one minute plank (I know, I know) in the last three weeks, but in truth, my arms are noodles and I have no core strength. I can do like 20 crunches in one go before my stomach gives in and I have to rest for a bit. I'm just outlining what I can/ can't do to give you an idea of my fitness/ strength (or lack thereof). I'm eating (most days) a couple hundred calories under maintenance and my goal is to start a re-comp. At the moment, cardio (mostly HIIT and tabatas)/ endurance stuff is pretty much all I can do. I do a bit of yoga cause I like it.

Basically, will I injure myself if I jump into this lifting program with my background, or will I be okay? Am I wasting my time starting with calisthenics or would that be the sensible option? Are there any TOTAL noodles out there who have had success starting with this? Any and ALL suggestions/ advice would be massively appreciated.
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Replies

  • arditarose
    arditarose Posts: 15,573 Member
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    NROL starts pretty slow. I would just start it. Watch videos on the all the lifts you are to perform, a couple days in advance...and watch them over and over again. Practice the movement with body weight, add the bar.
  • cwolfman13
    cwolfman13 Posts: 41,867 Member
    edited June 2015
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    It's a beginner program...the whole program is designed for women who've never lifted...it's totally an introduction to lifting...you'll be fine...follow the program...use the appropriate amount of weight for your level of experience...keep an eye on form and you'll be fine.

    Nobody starts out lifting all of the weight....
  • fitter_happier94
    fitter_happier94 Posts: 63 Member
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    @arditarose @cwolfman13 Cheers for the advice, I'll take your word(s) for it. The book does say it's for "everyone" but I was worried I was sub-everyone as a skinnyfat newbie. What is the consensus on calisthenics? Will I benefit from body weight circuits too?
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
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    NROL starts with bodyweight exercises mostly. It's very beginner-friendly.

    It just seemed overly complicated to me, and I don't like high reps, so I've decided to do Stronglifts later instead.
  • fitter_happier94
    fitter_happier94 Posts: 63 Member
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    @MamaBirdBoss Stronglifts is also something I've been looking into, I'm gonna start off with NROL and see how I find it. I'm skinnyfat though, so I figure that I'll see some progress regardless of what I do provided I stick to it. Not that I'll have anything to compare it to, but I'm sure so long as I don't hate every second of it I'll manage... eventually

    Is Stronglifts any more/ less physically challenging, do you think? Or are they on-par?
  • arditarose
    arditarose Posts: 15,573 Member
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    fitter_happier94 wrote: »
    @arditarose @cwolfman13 Cheers for the advice, I'll take your word(s) for it. The book does say it's for "everyone" but I was worried I was sub-everyone as a skinnyfat newbie. What is the consensus on calisthenics? Will I benefit from body weight circuits too?

    Do the calisthenics if you want, there's not really any need-they won't necessarily make you better or worse at the program. It really is a beginner program.
  • fitter_happier94
    fitter_happier94 Posts: 63 Member
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    @arditarose This probably sounds stupid, but once I'm finished, if I continue doing the most intensive stage of the program, will I retain my muscle mass, or does it not work that way? In short, do you need to consistently increase your workload to maintain muscle mass? I'm not sure how muscles work lmfao
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    edited June 2015
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    Stronglifts can start as easy as you want with alternative equipment. :) Like using dumbbells instead of barbells at first.

    I'm just kinda meh on the reps of NROL and how complicated it is. It's still a good program. Reps are very bad for my strength building because I have a genetic metabolic disorder and have no recovery, though, so that's specific to me.
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
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    fitter_happier94 wrote: »
    @arditarose This probably sounds stupid, but once I'm finished, if I continue doing the most intensive stage of the program, will I retain my muscle mass, or does it not work that way? In short, do you need to consistently increase your workload to maintain muscle mass? I'm not sure how muscles work lmfao

    no, you should plateau.
  • professionalHobbyist
    professionalHobbyist Posts: 1,316 Member
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    Muscle Fitness Her

    Great website and has a section for women

    There are lots of sample workouts

    Muscle Fitness also has a free online body type quiz you can take. You may find it helpful in picking the optimal type of workout for your goal.

    Good luck!!
  • fitter_happier94
    fitter_happier94 Posts: 63 Member
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    @MamaBirdBoss Hats off to ya for working on your strength despite ill health, that's inspiring. I have scoliosis and sometimes get pretty bad back pain, but in truth that happens whether I exercise or not, and building some muscles to support my bones/ increasing bone density et cetera can only do me good (my mother and grandmother both have/ had osteoporosis).

    Suppose that's extra incentive for me to be careful with my form ;). I also have joint hypermobility, so I'm gonna ask my specialist next time I see him what he makes of me starting a lifting program. To be honest, my shins are so weak that walking down a steep hill gives me shin splints. I can't imagine that any kind of responsible workout routine could actually worsen the state my body is in (I'm only 20!!), but I'll try to monitor my health and listen to my body.

    Thanks for your help, and best of luck with your progress and health :)
  • DavPul
    DavPul Posts: 61,406 Member
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    you'll be fine
  • fitter_happier94
    fitter_happier94 Posts: 63 Member
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    @professionalHobbyist Thanks! I'm gonna bookmark that and take a look tonight. I've been struggling to find reputable resources for this.
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    edited June 2015
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    Weight lifting should reduce joint mobility somewhat and stabilize your joints. JUST DON'T STRETCH. lolol.

    Shin splints aren't usually from simply being out of shape. They're usually from foot strike and/or shoes, too. :)

    My muscles hurt when I exercise too little. They also hurt when I exercise too much. (Not post-exercise pain--severe cramping.) lol! I have to admit that I've been hitting the ibuprofen bottle harder than I want to be this week, but I usually adjust after a while. Fortunately, what I have is probably not-very-progressive. (It's so insanely rare that it doesn't even have a name, sooooooo...no one's quite sure.)
  • fitter_happier94
    fitter_happier94 Posts: 63 Member
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    @MamaBirdBoss Yeah, I'm not supposed to do yoga either >:) but I enjoy it and try to keep it light. Didn't know lifting was actually beneficial for joint mobility though?!

    Sounds awful man, seems like you're well equipped to deal with it though. I hope you find some means of relieving the pain! Chronic pain is just about the most disheartening thing ever when you're trying to better yourself
  • LiftAndBalance
    LiftAndBalance Posts: 960 Member
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    What everyone else said, it's a programme for beginners. And once you're done with it, you can do another programme or you could even run it again with increased weights.

    Oh, and fyi, I've been lifting for almost a year now and I still can't do a single pull-up.
  • fitter_happier94
    fitter_happier94 Posts: 63 Member
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    @LiftAndBalance is increasing the weights necessary to maintain the muscle? And heh, maybe it's the fault of boobs
  • cwolfman13
    cwolfman13 Posts: 41,867 Member
    edited June 2015
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    fitter_happier94 wrote: »
    @MamaBirdBoss Stronglifts is also something I've been looking into, I'm gonna start off with NROL and see how I find it. I'm skinnyfat though, so I figure that I'll see some progress regardless of what I do provided I stick to it. Not that I'll have anything to compare it to, but I'm sure so long as I don't hate every second of it I'll manage... eventually

    Is Stronglifts any more/ less physically challenging, do you think? Or are they on-par?

    Stronglifts is a program designed to build optimal strength...it's basically an intro to power lifting. New Rules is more of a general fitness type of program.

    This is where having goals comes into play...
  • sarabrunning
    sarabrunning Posts: 21 Member
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    A good way to get to where you can do your first pull up is to start on a chair to hold yourself at "chin at bar" then pick up your feet and slowly lower yourself to full extension. Do reps of these and it will build the muscles until you can achieve your first full pull up.

    Also, try planks, supermans etc they are easier on your neck/back than crunches. Best of luck and remember consistency is the most important thing!
  • fitter_happier94
    fitter_happier94 Posts: 63 Member
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    @cwolfman13 Sounds like I'm better suited to New Rules for now then. Goals wise, I just want to lower my body fat percentage and gain some strength - priorities wise, lowering my body fat is #1.

    @sarabrunning I'll give it a go. I can do a pull up but I don't think it counts (have to start on my toes, can't start from a hanging position), that sounds really useful for building my way up to doing a proper one. I've been doing planks and can do one minute planks atm but they absolutely kill me. Supermans look good too, thank you!

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