Too weak for StrongLifts?

bluefish86

Hello!!!

I have just started the program using the recommended weights (modified slightly, as I am using the women's Olympic bar instead of the men's), but I am struggling massively with the OHP. I can't even lift the empty bar.

Should I use a standard bar instead? Machine? Dumbells? Should I adjust my other weights based on the fact my OHP weight is lower?

Any advice or suggestions are greatly appreciated!!!

krokador

Hi there and welcome to the board!

There is no shame in not being able to lift the empty bar on OHP - you're definitely not the only one that had to start with either a fixed weight bar or dumbbells to work up to the empty bar. You're lucky to have access to the 35 lbs bar but if that is still not doable just do what you can.

Your lifts are all going to be on different weights and that's perfectly normal. OHP uses less muscles, and weaker ones, too, so it'll be harder to progress. If you can handle the other lifts,keep moving from there and don't worry about the difference. You can always use the SL 5x5 app to help you keep track if it's hard to write it down

I will reiterate that OHP is a b**** and it is totally normal for us gals to struggle with it. I was lucky in the sense that I'd done a LOT of bodyweight and workout dvds before I started lifting and it included pike presses which work the shoulders more than regular push-ups, and I worked my way down from being super heavy, and I did a bro split and Wendler before I did SL, so I was then able to do the 45lbs bar straight away. But I had to deload as soon as 65lbs even after that. And 2 years after my first workout in the gym, I still can't overhead press 100lbs for a single rep (well, maybe I could if I was injury free... It's my goal before the end of the year!). And as far as I can tell I'm an anomaly upper body strength wise compared to my lower body.

TL;DR OHP sucks but it reaps great benefits. Everyone struggles with it. Just don't give up on it!

ChiliPepperLifter

Use dumbbells, OHP is tough for us women!

Sumiblue

I started with a 30lb fixed weight barbell & worked up to the 45lb bar. Lift what you can & build strength. You will get there!

bluefish86

Thank you for the advice and encouragement! I'm glad to hear I'm not the only person who's struggled with this.

DawnEmbers

What they said ^

And if it makes you feel better... I've seen a number of posts on here and bodybuilding.com about stalling quicker when it comes to OHP from both men and women. It's the one people seem to struggle the most with in general.

canadianlbs

yup. and i'm a big fan of the overhead press. for me it's been way better to start very light, because as soon as the bar is too heavy for me i can't 'feel' if i have the correct form anyway.