Ladies, deadlifts squats etc

aaroessler

Don't start deadlifting until you have a good couple of months strength/core training under your belt. Start with dumbell exercises and let your support muscles develop. Then progress into deadlifts, cleans, squats, and whatever else under supervision for at least a few weeks to make sure the form is right. Back injuries are no joke.

LesbianBicycle

I was previously 130lbs (59 kg) and I started off with 50 lbs for deadlift (22.6 kg) and then went up to 70lbs (31kg) As for squats, I did 30lb (13.6kg) dumbbells over each shoulder, but I started out lighter than that before progressing. Basically you're just gonna wanna choose a weight that feels a bit challenging, but doesn't ruin your form. I'm now 140lbs, and trying to reduce some muscle so my quads will fit in my jeans, so I don't do legs anymore..

whmscll

FatStephanie15 wrote: »

airbent wrote: »

If that's too heavy you could start with 65lb (two 10lb plates on each side)

I'm confused or dense. Or both. Two 10lb plates on each side + the bar would make your lift 85lb, right? Typo or am I counting my weights wrong?

The bar is 45 lbs.

DavPul

aaroessler wrote: »

Don't start deadlifting until you have a good couple of months strength/core training under your belt. Start with dumbell exercises and let your support muscles develop. Then progress into deadlifts, cleans, squats, and whatever else under supervision for at least a few weeks to make sure the form is right. Back injuries are no joke.

Nah

ndj1979

oh_happy_day wrote: »

half12345 wrote: »

I use 10 lb Dumbbells when I do deadlifts. I deadlift and then do a bicep curl as I approach a full standing upright position. I don't use the bar for squats. Start small. Remember the last few reps should be difficult but done with good form. Good luck,

I've never heard of this. I can't really understand why you'd A) deadlift 20lbs and B ) curl afterwards.

OP, I agree with DavPul's weight suggestions. I weighed a couple kgs more than you when I started and I recall starting around that weight, maybe a little heavier. Definitely focus on form! It also took me a while to be comfortable resting the bar behind me because my shoulder mobility sucked.

because supersets..??? lol

I agree with what Davpual is saying..

ndj1979

OP - i would suggest looking into a structured beginner lifting program like all pro beginner or strong lifts 5x 5…those will give you a good foundation of strength and introduce you to compound movements like squatting and DL'ing…

I would also suggest checking out some videos on form or also picking up a copy of starting strength...

JenWall2

Ahhh these comments make me lol I didn't read through all of them but you got good feedback from folks. I started weight lifting by using Stonglifts 5x5. I can't recommend it enough. Easy, very thorough explanations/videos, records everything you input so you track what you're doing and if you follow it you will gain strength. Make sure you eat enough though to support your body's need to lift heavier.

_sambamm

i started with 115lbs and eventually have now worked up to 250lbs for deadlifts.

for squats i started at 115lbs too and now do 180lbs.

make sure you get you form down before adding weight.

JoRocka

Iron_Miss_Canada wrote: »

JoRocka wrote: »

aledba wrote: »

half12345 wrote: »

I use 10 lb Dumbbells when I do deadlifts. I deadlift and then do a bicep curl as I approach a full standing upright position. I don't use the bar for squats. Start small. Remember the last few reps should be difficult but done with good form. Good luck,

This cannot possibly be good for your wrists or your back.

Technically at speed its' a dumbbell clean (technically)- that doesn't bother me. benching with an arch is bad for your back- still gonna do it.

You should have seen the look on my physios face when she saw how much I arched for bench. Just asked her whether she would prefer to stabilize the amount of mobility I need for it or help me rehab shoulders. I'll take healthy shoulders with extra stabilization work for my spine.

heh- yeah- every time I explain how I lift to the PT I have (or was originally assigned) she gets really concerned and goes "everything you do sounds like it's painful or damaging"

she's cute. LOL

arditarose

I started deadlifting with the bar raised off of the floor. I think I used those steppers for aerobics class to prop it up. Started squats with the bar as well. I remember when it felt uncomfortable and heavy, now it feels like a feather ha! Man I love lifting.