Newbie to lifting--a few questions

lightenup2016

Hi--I'm a 43yo female, looking to begin StrongLifts 5x5. I work from home and have 3 kids, so you know, life is busy! Due to time restraints, no gym membership, and the need for childcare if I did use a gym, I'd really like to begin this weight training at home and see how it goes. So far I've been doing squats, deadlifts, and overhead press using my husband's dumbbells, but I'd like to get a barbell set. I've looked at these two-- Weider 160lb barbell set (has a 6' bar that weighs 15lbs) and a CAP barbell set with similar weights. Can anyone give me feedback on these sets? Is there any reason the smaller/lighter bar would be a problem compared with the 45lb bar?

A question about squats--is it totally unreasonable to do this at home without a squat rack? I can have my husband spot me. Would this work? I really just don't have the time to take off to a gym. I don't even know what weight I'd be starting out at. It could be pretty light to begin with.

Also, for the women--what weight did you start lifting in the beginning for StrongLifts (or a similar program), and did it take you long to get up to, say, lifting your bodyweight? Again, I don't even know at this point what my beginning lifting weight would be--I've only gone up to 30lbs using the dumbbells. I'm 5'6" and currently weigh 136lb, and have pretty wimpy arms.

Thanks for any info/suggestions! Like I say, I'm a total noob at this.

AllanMisner

Congratulations on taking these steps to improve yourself!

As to the bar, lighter might be best now as it will allow you to start at a lower weight. You may outgrow these sets, but you can always upgrade then.

It is not unreasonable for your husband to spot you on the squat, with one caveat, can he get the weight up to you and take it from you without injuring himself. Eventually, he may not. But again, that's a future bridge to cross.

That said, I'd start with bodyweight squats until you get very, very comfortable with your form. You can then use dumbbells and eventually get under a bar. So, start with zero and work up from there.

Stronglifts is a good program for a beginner to intermediate trainee. It will help you get stronger. But don't get into a hurry to get to lifting your bodyweight. Use a reasonable progression and you'll see good results.

Allan Misner
NASM Certified Personal Trainer
Host of the 40+ Fitness Podcast

lightenup2016

Thanks for your response! No, I'm not in any hurry, I was really just curious how long it takes women to progress.

I did start with body weight squats, and have done some with a dumbbell. I guess I feel like I'm ready to get prepared to go heavier, so that's why I'm looking at the barbell sets.

sammyliftsandeats

I started lifting using Stronglifts in May 2016. I've moved on from the program since then, but I really enjoyed it and would recommend it for any beginner.

I don't have any input about those particular sets and I don't really see the lighter bar being a problem until you've reached higher weights. That's a lot of plates to be loading onto the bar - will it be durable enough? For example, if you're squatting 100lbs using an Olympic barbell set, you've got the 45lb barbell, two 25lb plates, and two smaller 2.5lb plates. If you are using a 15lb barbell, you've got 85lbs of plates on there and it may be difficult to get up to the proper position to squat.

How did you plan on getting the barbell on your shoulders for the squat without a rack/stands? Was your husband going to lift up the barbell and place it on your shoulders? That might be an option at the beginning but you may find that it may soon become aproblem.

I started with just the empty Olympic bar when I began and progressed pretty steadily for a few months. I peeled back slightly due to taking time off for a holiday and then I went slower than the app's suggestions for progress as I wanted to get the correct form right.

I still can't bench my bodyweight but I can squat and deadlift my bodyweight. That took about six months of to reach.

alondrakayy

Stronglifts is a good program. I personally wouldn't know how to get through it without the gym though.. but if you're willing to buy equipment then it should work. Sorry can't really recommend equipment to you!

I don't think it's unreasonable to do squats without the squat rack. However, when you start lifting a little heavier try to have a spotter with you. When I started (I was 'skinny fat' and had absolutely no strength) I had to start with 30lbs. I couldn't even do that barbell. After two years, I can do 1 rep of 95. I could've probably lifted heavier had I been consistent. Your progress is completely up to you! Ask questions, watch videos, research, stay determined (motivation comes and goes), and set new goals as often as possible. Good luck!

Walter__

Honestly just skip the 160lb set. You are 5'6, 136lbs which means you'll be deadlifting 135lbs soon if you follow the program.

The standard deadlift is 137lbs for a novice 132lb woman:



Also the plates in the 160lb set are small.

Not only will you be nearing the limits of your set by the time you're at a 135 deadlift (which won't take very long at all), but then you have to deal with the hassle of putting something under your small plates to bring them up to the standard height to deadlift. Trust me - total pain in the *kitten*.


A 300lb olympic weight set isn't that much more expensive. They are anywhere from $160-$180 new when on sale. You can get them at Sears, Dicks, or other sporting goods stores. Dicks has a set for sale right now for $180 once you add it to cart. The only problem I have with their set is the 45lb plates are smaller diameter than the standard olympic plate. I don't know why.


Another positive about having a full size olympic bar is that you can buy 5lb training plates. These plates are the same diameter as a standard olympic plate (17.7'), but being only 5lbs they let you work on your form. I have a pair and they are excellent for teaching beginners. These are the ones that I bought: http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1004388_-1_2018520_1000239_1000239_ProductDisplayErrorView Highly recommended if you can spare the $


I would recommend a rack. It's not very practical squatting without one. If you're going to be benching you will certainly need it.

First, be aware of your ceiling height. You don't want to buy a rack that's too tall. Also be aware of ceiling height when overhead pressing. You don't want your plates to hit the ceiling.

I'd check Craigslist for a rack and bench. You might be able to find a great deal on something heavy duty.

Otherwise you can probably get a cheap and more lightweight bench and rack online from Walmart or Amazon for about $120.


And finally if you don't want to lift anymore, you can just sell everything on Craigslist. You can probably even break even on selling the 300lb olympic set.. doubtful you'd get much back if you bought and sold the 160lb set.

SonyaCele

lightenup2016 wrote: »

Hi--I'm a 43yo female, looking to begin StrongLifts 5x5. I work from home and have 3 kids, so you know, life is busy! Due to time restraints, no gym membership, and the need for childcare if I did use a gym, I'd really like to begin this weight training at home and see how it goes. So far I've been doing squats, deadlifts, and overhead press using my husband's dumbbells, but I'd like to get a barbell set. I've looked at these two-- Weider 160lb barbell set (has a 6' bar that weighs 15lbs) and a CAP barbell set with similar weights. Can anyone give me feedback on these sets? Is there any reason the smaller/lighter bar would be a problem compared with the 45lb bar?

A question about squats--is it totally unreasonable to do this at home without a squat rack? I can have my husband spot me. Would this work? I really just don't have the time to take off to a gym. I don't even know what weight I'd be starting out at. It could be pretty light to begin with.

Also, for the women--what weight did you start lifting in the beginning for StrongLifts (or a similar program), and did it take you long to get up to, say, lifting your bodyweight? Again, I don't even know at this point what my beginning lifting weight would be--I've only gone up to 30lbs using the dumbbells. I'm 5'6" and currently weigh 136lb, and have pretty wimpy arms.

Thanks for any info/suggestions! Like I say, I'm a total noob at this.

the disadvantage of the smaller weight system is when you outgrow it and can't load on anymore weight.

yes have your husband spot you with squats , or you can makeshift a rack with 2x4s or something, since you wont have to adjust the height if you are the only one using it.

My starting weight always is the bar. and for a beginner it should be just the bar (or less if necessary). and i lift the bar and slowly add weight until i get to a good challenging working weight Don't obsess over the number, learn to feel what the challenging working weight is for you , and that could be any weight it really doesn't matter.

JohnnyPenso

While the Stronglifts program is designed around an Olympic barbell set, it is possible to do alternate versions of each exercise with dumbells and using pushups as a sub for the bench press. Maybe consider doing that for a couple of months and see how you feel and you might be ready to try something else or full of **** and vinegar and ready to go out and buy an Olympic barbell set and a squat rack + bench.

lightenup2016

Thank you all for your replies and suggestions!

JohnnyPenso--After more research and discussion with the hubby, what you suggested is actually exactly what I'm thinking of doing. We don't really have room for a squat rack, and I want to be sure I really will stick with this and like the results before I move forward with more, bigger equipment. I might just look for some additional plates to add to our dumbbells, and probably start pushups in place of bench press.

If all goes well, I will then consider getting the larger barbell, and maybe clearing a space in the garage!

BTW--I've never heard the phrase "full of ____ and vinegar"--