StrongLifts Program for Women - noob questions

cocates

I've started researching beginner lifting programs. I think I'm going to try StrongLifts 5x5 (as opposed to Starting Strength).

Based on what I've read so far, you just do the alternative workouts, which should take about 30-45 minutes and that's it? Recomp is on its way?

Just seems a little too simple. I want to make sure I'm not missing anything.

Any other helpful tips, suggestions? I'm a little intimidated about entering this part of my gym but I can get past that. I want to focus on correct form and knowing the exercise. I can deal with being embarrassed; I can't deal with pain because of bad form, though.

Thanks in advance!

TR0berts

It really is that simple.

That said, after a month or so - and being female, you may find this true with the upper body lifts earlier - the weights get heavy enough to where you won't be thinking it's too simple.

As far as form goes, either get a personal trainer that is willing to work with you for a few sessions, or video them and put them into the form check thread in the ETP group. You'll get some quality feedback there, although it won't be hands-on when you do it.

quiksylver296

I did SLs for about a year before I outgrew it.

Five lifts - squats, bench, rows, overhead press and deadlifts. When you start out, with the bare bar, it goes pretty quickly time wise. As you add weight, though, your workouts start to take longer. Three days a week. I freaking loved it.

You can download the app at stronglifts.com, and it will track your workouts, weights and progress for you. Makes it much simpler.

Tip: When you can't progress by 5 pounds, investing in some fractional plates may be worth it to you. I bought these...but there are lots of options.

https://www.amazon.com/CFF-Competition-Rubber-Fractional-Weight/dp/B0158QP2EY/ref=sr_1_12?ie=UTF8&qid=1483560821&sr=8-12&keywords=fractional+plates

cocates

@TR0berts: Thanks for the link to the group; I joined and will try to post vids for form. I'm sure it won't be simple when I start. The guy on the stronglift videos make it look easy!

@quiksylver296: In the beginning (when just lifting the bar, etc.), did you add any other workouts (with weight machines, etc.)? I'll download the app - thanks!

quiksylver296

cocates wrote: »

@quiksylver296: In the beginning (when just lifting the bar, etc.), did you add any other workouts (with weight machines, etc.)? I'll download the app - thanks!

No. I stuck to the program as written. I didn't add anything for months. The only thing I added, eventually, was weight-assisted and band pull-ups, because doing real, actual pull-ups was a personal goal.

After about a year, I outgrew the program (couldn't progress any more). Then I switched to another program that did have assistance work.

TR0berts

If you really want to do extra work, you can always do Ice Cream Fitness. It is, essentially, SL with accessories.

https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

JenHuedy

quiksylver296 wrote: »

cocates wrote: »

@quiksylver296: In the beginning (when just lifting the bar, etc.), did you add any other workouts (with weight machines, etc.)? I'll download the app - thanks!

No. I stuck to the program as written. I didn't add anything for months. The only thing I added, eventually, was weight-assisted and band pull-ups, because doing real, actual pull-ups was a personal goal.

After about a year, I outgrew the program (couldn't progress any more). Then I switched to another program that did have assistance work.

Everything @quiksylver296 says.

It is simple. But that doesn't mean it's easy. The beauty is that those 5 lifts all work multiple muscle groups. Most of those machines at the gym isolate a few muscles at a time, that's why you have to do so many of them.

Just follow the program the way is is written. Don't add extras, and make sure you do a rest day between workouts. Some cardio is OK, but take a break from strength training. You NEED the rest time. That's when the magic happens and the muscles are built. it may seem easy at first, but 5 pounds a workout adds up fast, especially on upper body lifts. You may even have to use a lighter bar or dumbells if the 45lb bar is too heavy to start.

Take your time and have fun! I started with Stronglifts over a year ago and can't believe how much stronger I am physically and even mentally.

canadianlbs

cocates wrote: »

Just seems a little too simple. I want to make sure I'm not missing anything.

nope. that's all that it actually is to start with. it's almost frustrating at first when you're all excited, but after i got used to myself doing those five basic lifts, each one just naturally generated little side-projects and things that i added to try and get better at them. it's really individual though, because everyone's body is so different you kind of have to wait for those individual quirks and extras to show themselves though.

cocates

Thanks, everybody! You guys rock!! I really appreciate the insight!