Starting Weights

SUgirl06

Hey everyone! I was recommended Strong Lifts from a fellow lady lifter and so far, it seems to be just what I was looking for! Its been a long time though since I've lifted regularly and had just one major question: How much weight should I start with? StrongLifts seems to be the typical Boys Club so there is no information on the site for women (except a lecture about how we shouldn't be afraid to get bulky - duh.).

I'm not sure that starting out with 45lbs is feasible right now. So, how much weight did you start with or would you recommend for a newbie? Thanks!
~Ang

lwoodroff

I'd try with just the bar, certainly for squats/deadlifts and see if you can manage it for the other lifts, if not then use smaller bar or a fixed weight bar

kirabob

Our awesome moderator has written a digestible, non-bro-science breakdown of SL in the stickies:

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Start where you can start. If that is with dumbbells, that's fine. If you have fixed barbells at your gym in weights lighter than 45, start there. It's generally not a good idea to jump to weights higher than those recommended because the reps with low weights help you nail the form down in your muscle memory. And for deadlifts and rows, stack up plates so that whatever you are lifting is always around 8.5" off the floor, just like the bar would be with the 45 lb. plates.

SUgirl06

Thanks ladies!! I actually have a standard set (verses olympic) so my bar is much lighter (going to weigh it today before starting but my long bar is probably in the 20ish lb mark?). This means I have no problem starting lighter than the 45lb mark. I was just worried I would be doing myself a disservice starting too light while at the same time I don't want to start too heavy and risk injury! (Like I said, I haven't lifted in a long while so I have no idea what my numbers are and I was never very consistent at it either).

I think for today, I'll start with body weight warm ups for squats and then just the bar (or even just the curl bar ~12lbs) for the upper body stuff. Then I can decide from there how much I want to try or just increase by 5lbs like you are supposed to in the program. It will probably take me at leat 3 or 4 workouts to figure out the "right" weight huh?

And since I have a standard set, I have to get some props for the bar because the plates aren't big (but luckily I'm only 5'4 so its not like I have to reach very far either!). Thanks again!!
~Ang

lwoodroff

Don't worry about being too light, that weight increases fast! Form first, and you'll wonder what you were worrying about in a couple of weeks :-)

tryin08

yesterday was my first day. I tried just the olympic bar, way heavy. I only did squats, too self conscious to do any presses. I will need to start with a lighter bar next time.