heavy lifting for women

RAGGEDYANN1970

i have been doing a little MFP search on heavy lifting for women, but wondered if maybe we could have one place where anyone can post some books, websites, info they might find helpful? (ex: StrongLift, etc.) i really don't know anything about it, just starting. i currently do weight-lifting at my gym along with cardio, but really want to get STRONGER. i'm not one of those women who is going to say, "but i don't want to bulk-up!" any help would be greatly appreciated...

cwolfman13

New Rules of Lifting for Women:

http://www.thenewrulesoflifting.com/nrol-for-women

Starting Strength...get the book from Amazon...read and follow plan:

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Strong Lifts:

http://stronglifts.com/

There really isn't heavy lifting for women or heavy lifting for men...it's all the same. New Rules could just as easily apply to men as it does to women...but the point of that book is to educate women on not being afraid of a barbell.

MrsRobertson1005

i love New Rules of Lifting for Women, I was doing it before I got pregnant and loved it! Loved the book too

jfrankic

Here's a general strength training group for women. There are also specific groups for SL5x5 and NROLFW. http://www.myfitnesspal.com/forums/show/788-women-strength-training

BTW, I highly recommend any program by Nia Shanks. http://www.niashanks.com/

Calliope610

Check out these MFP groups >>

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

http://www.myfitnesspal.com/groups/home/771-women-strength-training

tomomatic

Here's an article for you:

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

erikarobles

I am about 1 month into NROL for Women and I love it. I have 68lbs to lose and have increased my calories and lowered my cardio. I am just starting to see some small changes but I am getting ready to increase my weights again on monday and cannot wait!!!! I am pretty impressed with myself:) Good luck and have fun!!!!!

PikaKnight

New Rules of Lifting for Women:

http://www.thenewrulesoflifting.com/nrol-for-women

Starting Strength...get the book from Amazon...read and follow plan:

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Strong Lifts:

http://stronglifts.com/

There really isn't heavy lifting for women or heavy lifting for men...it's all the same. New Rules could just as easily apply to men as it does to women...but the point of that book is to educate women on not being afraid of a barbell.

^This. There isn't any reason you can't do the same workouts as guys. And to add to that list (don't have links handy) -

Wendler 5/3/1

If you lack access to equipment, check out Convict Conditioning and You Are Your Own Gym. Also, Bodybuilding.com has a great database full of exercises.

narcissa87

This thread came right on time. I just got myself a gym membership because working out at home can't give me enough equipment for heavy lifting and there's only so many dumbbells I can buy. But my first day was extremely disappointing. Even though I explained to the trainer that I wanted to lift heavy with free weights and a small number of reps he still put me on a program of mostly machines and of 2 sets of 15 reps. I felt like I wasted my time there as I achieve much more alone at home.

So I assume I've got to figure out my own program and just ask them to help me out with form. I'm going to read through those links and hope I can make out a routine to follow by myself.

RunFarLiveHappy

Just started strong lifts 5x5 yesterday after making up my own routine for months. Very excited about the upcoming results!

PikaKnight

This thread came right on time. I just got myself a gym membership because working out at home can't give me enough equipment for heavy lifting and there's only so many dumbbells I can buy. But my first day was extremely disappointing. Even though I explained to the trainer that I wanted to lift heavy with free weights and a small number of reps he still put me on a program of mostly machines and of 2 sets of 15 reps. I felt like I wasted my time there as I achieve much more alone at home.

So I assume I've got to figure out my own program and just ask them to help me out with form. I'm going to read through those links and hope I can make out a routine to follow by myself.

Yeah, ditch that trainer. Pick a program you want to try and go for it. A lot of people have to rely on videos and figure out form and such. Some people will even video themselves and get feedback from those who are also into weightlifting. But...if you can find a new trainer that will actually listen to you, consider hiring them for at least 2 or 3 sessions to help with form.

RAGGEDYANN1970

WOW! thank you everyone! this is fantastic. i have alot of reading ahead of me! :flowerforyou:

emjaycazz

Tameko has a fantastic summary that is stickied in the Stronglifts for women group posted above. I would go there before considering downloading the .pdf from the stronglifts.com site. While the .pdf is...ummmm....entertaining, it is not exactly the easiest to read.

BusyRaeNOTBusty

I'd recommend Strong Lifts for newbies. Great basic program. I still do a modified version.

darwinwoodka

Body Sculpting Bible and Wonen's Strength Training Anatomy. Know what muscles you're working and why.

Jennical

Interesting reading.....