Recommendations for a new strength program (non-beginner)

emilysusana
emilysusana Posts: 416 Member
edited December 2024 in Fitness and Exercise
Hi! I'm no veteran weight-lifter, but I'm no longer a beginner, either. In the past, I've worked through *most* of The New Rules of Lifting for Women, *most* of The Female Body Breakthrough, and I'm nearing the end of Rachel Cosgrove's Drop 2 Sizes (which I'll actually see all the way through, hoorah!). I've taken breaks in between (sometimes about a year), but I've been fully "on" for 3 months now and have built up some good base strength. I'm not sure where to go from here. I've considered going back to those other programs and doing the workouts I never got to, or repeating phases I've done before. But I've felt so "in the groove" lately with following a specific program (I follow the workouts as written but I take care of the dietary stuff on my own, watching macros, tracking, etc). I've seen great results with these last 3 months, so I'm scared to lose momentum. I wonder if piecing something together from books I already have would work for me.

Is there another program I could follow religiously to keep making progress? I'm trying to burn fat and build or maintain lean muscle. It's working so far. I want to keep it up!

Replies

  • arditarose
    arditarose Posts: 15,573 Member
    If you like the sort of training you've been doing you could try Strong Curves.

    If you want a more strength/power based program you could run SL 5x5, Wendler's 5/3/1 or even PHUL which combines power and hypertrophy (though I personally prefer this program in maintenance or surplus as it can be high volume and taxing in a deficit).
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    Have a read through this thread. It may help you decide where you want to go next.
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Cheers, h.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    emilysusana wrote: »
    Is there another program I could follow religiously to keep making progress? I'm trying to burn fat and build or maintain lean muscle.

    Burning fat only requires a calorie deficit, so the strength program you follow isn't that important.
    To maintain muscle, any good strength program will do that. Basically follow whichever program you enjoy. :+1:
  • emilysusana
    emilysusana Posts: 416 Member
    Thanks all! I just want to keep myself motivated for the strength training. It's really helped me feel fit
  • smile_laughter
    smile_laughter Posts: 3,682 Member
    Cathe Freidrich.....she's amazing
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