Weights for the Ladies

Hi! Any ladies out there that do weight lifting as part of or a predominant part of their workout plan? If so, what do you do? I have dumbbells at my condo's gym along with like five machines to use. At my work, I have a bench press area, but haven't really ventured over to use them yet. Any suggestions/routines would be awesome!!! Thank you!!!
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Replies

  • steelaxitute2127
    steelaxitute2127 Posts: 159 Member
    Competitive powerlifter. I do a specialized plan for me based on my hip issues, etc. But there are a ton of lifting programs in this link. Pick one and have fun!

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Thank you!!!! I appreciate it! :)
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I lift 3 times a week, compound, full body, barbell only (because that's what i have).
  • steelaxitute2127
    steelaxitute2127 Posts: 159 Member
    I lift 3 times a week, compound, full body, barbell only (because that's what i have).

    What types of exercises do you do with the barbells? And forgive me, but what does compound mean?
  • sijomial
    sijomial Posts: 19,809 Member
    I lift 3 times a week, compound, full body, barbell only (because that's what i have).
    And forgive me, but what does compound mean?

    Isolation lifts typically move one joint and target one muscle group.
    Compound lifts typically move multiple joints and target multiple muscle groups (some primary, some secondary).

    IMHO compound lifts should be the foundation of your routine (especially for a beginner) to build functional strength, build a balanced physique, far more time efficient as you do more "work" in a shorter time.
  • deputy_randolph
    deputy_randolph Posts: 940 Member
    I also do competitive powerlifting. I do lots of squats. Squats are an example of a compound movement.
  • meganpettigrew86
    meganpettigrew86 Posts: 349 Member
    I got a personal trainer to give me two routines I can alternate between so I can do consecutive days. Weights are not my go to exercise but having a set routine is helpful.
  • steelaxitute2127
    steelaxitute2127 Posts: 159 Member
    Can I find the different types of exercises (isolation and compound) online?
  • BeccaLoves2lift
    BeccaLoves2lift Posts: 375 Member
    https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html this is an excellent beginner's workout and it's all with dumbbells.
  • nw623
    nw623 Posts: 38 Member
    I lift weights 3x/week. My exercises vary since I like to switch it up at the gym. My exercises include:
    Barbell:
    bench press (originally with the bar but now building up in weights)
    straight leg dead lift
    squats (sometimes)

    Dumbbell
    military press
    lunges-sometimes with a military press or bicep curl
    squats-sometimes with a military press or bicep curl
    curtsey lunges
    front raises
    lateral raises
    crunches
    dumbbell kickbacks

    There are others I do also, but basically the sky's the limit when it comes what you can and cannot do with free weights. Everyone has their own philosophy on the best ways to lift. Do some of your own research also so you have an idea of what you're working and why. There are a lot of videos on youtube that can also give you ideas. Also, and this is my opinion, while machines are good, you get more benefits by doing those same exercises with free weights.
  • BNY721
    BNY721 Posts: 125 Member
    I started with strong lifts...added some workouts from Bret (Glute guy)...and I follow Whitney Simmons (YouTube) for accessory lifts and new ideas on working each muscle group. I add weight progressively (as stronglifts does) and keep my compound lifts at 5X5. Although I do drop weight on my 2nd leg day and do 4X10-12 for squats.
  • griffinca2
    griffinca2 Posts: 672 Member
    I'm 60+ and do a full-body 3X a week with emphasis on legs (helps w/balance). Belong to a locally-owned gym and use a combo of weights and machines with a short cardio session when done with the weights. Experiment and find the workout that works for you; I ended up creating my own. B)
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited October 2017
    I do a modified version of Stronglifts 5x5 since Jan. (Before that was working with a trainer.) Same weight but different shape now! Body fat testing tomorrow.
    Oh, I also do a machine circuit at the Y sometimes &will be starting a class there next week that uses all types of weights. Machines get a bad rap here, but I feel they have benefits too, especially for areas I have a hard time with free weights due to issues, like OHP..
  • PWRLFTR1
    PWRLFTR1 Posts: 324 Member
    Another competitive powerlifter here. My training is predominately lifting 5x week with some light cardio. I've been doing Wendler 5-3-1 with some hypertrophy work while cutting weight, surprised how quickly my body is changing. Will switch things up at the beginning of the year to start training for a meet in March.
  • heybales
    heybales Posts: 18,842 Member
    Can I find the different types of exercises (isolation and compound) online?

    follow the link already given - every workout explanation gets into that.

    Also - just sitting in chair thinking about or doing the lifting motion - makes it pretty evident with great description already given - 1 joint is 1 muscle (or shared load on 2 muscles pulling same direction) is iso - more than 1 joint is compound.
  • SmithsonianEmpress
    SmithsonianEmpress Posts: 1,163 Member
    I found an M&S at home dumbbell workout on the stickies in the gaining weight section. This is week 10 for me and I'm up to 20# dumbbells. I have tweaked the workouts every 3 weeks or so. This is my first week adding a third day but it's just body weight stuff. Next week I'm going to take a break to rest my ailing knee and get back at it the following week.

    Workout A
    Goblet Squats
    Seated Dumbbell Press
    Dumbbell Squat Sequence
    Dumbbell Bench Press
    Standing One Leg Dumbbell Calf Raise
    Standing Alternating Dumbbell Curls
    Dumbbell Single Leg Step Up
    Two Arm Seated Dumbbell Extension
    Hand to hand staggered hip hinge
    Crunches

    Workout B - Bodyweight Only
    25 Jumping jacks
    25 Tricep dips
    3/30 sec Wall sit
    25 Push up Progression - Basic push-up
    25 Hip thrusts
    3/30 sec Planks
    25 Plie squat calf raises
    25 Soma side crunch
    25 jump rope
    25 Russian twists
    25 Squat Progression - Basic squat
    25 Lying floor leg raises

    Workout C
    Bent over row
    Dumbbell Lunge
    Dumbbell Floor Press
    Dumbbell Stiff Leg Deadlift
    Standing Hammer Curl
    Lying Floor Leg Raise
    Double chest press
    Dumbbell Shrug
    Back good mornings
    Dumbell swing
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    lifting is pretty much all I do. I follow established programs like Stronglifts 5x5 and PHUL (Intermediate program). Right now I am doing a 3 day upper/lower split routine and glutes and ab accessory days in between.
  • sofchak
    sofchak Posts: 862 Member
    I’ve recently reprioritized my exercise to be more lifting instead of cardio. Not much of a difference yet, but I see slight recomposition despite now weighing 3 lbs more on average after 6 months.

    I do solely dumbbells - started with 10lb dumbbells and now using 15lb. About to buy 20lb to keep progressive with increasing weights. I do a personal variation of StrongLifts 5x5 3x a week - more focused on higher reps to reach failure versus higher weight. So far, I am happy with the results coupled with the convenience of doing the routine at home before work.

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  • griffinca2
    griffinca2 Posts: 672 Member
    Another place to look is Bodybuilding.com; they have all kinds of workout plans as well as demos of exercises so that you're doing them correctly. Form is more important then the amount of weight you lift.
  • ccruz985
    ccruz985 Posts: 646 Member
    edited October 2017
    I used to lift weights but I find resistance training using my own body weight was what REALLY changed my body's composition and after a plateau, practically shoved me into my goal.
  • lorrpb
    lorrpb Posts: 11,463 Member
    sofchak wrote: »
    I’ve recently reprioritized my exercise to be more lifting instead of cardio. Not much of a difference yet, but I see slight recomposition despite now weighing 3 lbs more on average after 6 months.

    I do solely dumbbells - started with 10lb dumbbells and now using 15lb. About to buy 20lb to keep progressive with increasing weights. I do a personal variation of StrongLifts 5x5 3x a week - more focused on higher reps to reach failure versus higher weight. So far, I am happy with the results coupled with the convenience of doing the routine at home before work.
    If you want to see more difference in your body, using heavier weights at lower reps is the recommended approach. I find I need 2-3x the weight for squats as for OHP, which is not unusual, so make sure you have weights that challenge all body parts.

  • griffinca2
    griffinca2 Posts: 672 Member
    @sofchak, What is your personal version of the StrongLifts 5X5?? Many thanks.
  • sofchak
    sofchak Posts: 862 Member
    edited October 2017
    @griffinca2 -

    Personal routine is 3x a week, 3 rounds of 1 minute workout for each of the 5 below listed exercises with 20 second rest in between each for a total workout in about 20 minutes.

    Bicep curl to OHP
    Deadlift to row
    Weighted squats
    Bench press
    Plank (body weight only)

    All of these are variations of SL5x5 exercises except the plank. I started out with 10lb dumbbells. Moved to 15lb dumbbells once I was comfortable with my form. Now I am actively transitioning to 20lb dumbbells on all but the bicep curl to OHP. I struggle with OHP at 15 lb dumbbells, so going to give that one particular exercise a little extra time at current weight. Once I am ready, I’ll add the extra weight to my rotation maybe for first round only to start or til failure (whichever comes first).

    Point here is to still progressively increase your weights like you would with the regular SL5x5 program. I just do more reps with lower weights. No idea if my personal plan will work long term, but it keeps me motivated for now without a lot of additional monetary investment.
  • sofchak
    sofchak Posts: 862 Member
    Thanks, @lorrpb - I was following the formal SL 5x5 program for a while, but found that I couldn’t stay motivated to hit up the gym early morning consistently to keep progress up. I find that when I have equipment at home, I can’t make up excuses. Eventually I will invest the money and have the room for a proper home gym. For now, just using what I have and investing a little to keep progressing going and motivation high.
  • ck2d
    ck2d Posts: 372 Member
    YouTube is your friend.
    Also, Bodybuilding.com has a ton of workout programs, and a quiz you can take to figure out which ones fit your needs.
  • lorrpb
    lorrpb Posts: 11,463 Member
    sofchak wrote: »
    Thanks, @lorrpb - I was following the formal SL 5x5 program for a while, but found that I couldn’t stay motivated to hit up the gym early morning consistently to keep progress up. I find that when I have equipment at home, I can’t make up excuses. Eventually I will invest the money and have the room for a proper home gym. For now, just using what I have and investing a little to keep progressing going and motivation high.
    Good job to keep it going!
    I do most of my weights at home. Check out Goodwill and Craigslist for heavier, less expensive weights. I use dumbbells for everything except deadlift, and got a 60" bar for that because I don't have room for a full gym.
  • griffinca2
    griffinca2 Posts: 672 Member
    @sofchak, Many thanks. Thought abt trying it but wasn't sure how to go about it. May be moving in the near future and won't have access to a gym for a while (I have some dumbbells (up to 15 lbs)) I can use. B)
  • jesspen91
    jesspen91 Posts: 1,383 Member
    I strongly recommend two books. Strong Curves by Bret Conteras and New Rules of Lifting for Women by Alwyn Cosgrove. They both have e-book versions but I found the paperbacks more useful as it was easier to flip between pages.

    Both of these books taught me so much about lifting and they include detailed plans with step by step instructions and pictures for each lift. I decided to go with the Strong Curves program but I will probably return to the other book frequently and I think either book would be a great starting place for you.
  • ritzvin
    ritzvin Posts: 2,860 Member
    Yes. 3x/week.

    I started with Stronglifts, then modified it to shorten time in gym (4x6 vs 5x5, and eventually switching out BB for DB on some stuff to be able to superset it in - this also requires some upping reps to make it harder rather than just weight since I'm too cheap to buy magnetic fractional weights for the DB's. I do have a pair of 1.25 lb plates OTOH); and recently added in some glute work (see Strong Curves/Bret Conteras). Thankfully my gym is not busy before work and I don't start work until 9 am. The books Strong Curves, Starting Strength, Stronglifts are good places to start.

    The BB arm stuff in those programs can be easily switched out for DB's. (Note that you'd have to drop down the weight a bit since your weaker arm will no longer be getting help and it will take more work to stabilize the weight compared to a barbell.) The leg stuff not so much without sacrificing down the weight. There isn't really a good way to carry the same amount of weight in DB's as for a BB squat; and grip strength (no mixed grip) would become an issue much sooner on deadlifts.

    I most recently do the following or something similar:
    (A)- SQ/horiz push & pull/Triceps
    * BB Squat/DB Rows or BP/Abs(dip bar) - this gets me about 2-2.5 minutes rest between sets of squats and rows without sitting on my *kitten* or taxing later needed muscles (similar for other groupings below, except accessory lifts where I don't leave quite as much time between sets and only do 2 sets).
    * DB BP or Rows/Glute item(glute bridge or back extensions)/Abs or RDL or low weight lunges (to fill rest of rest time)*
    * Machine Triceps Press AKA seated dip/abd or add machines or abs
    (B) - DL/Vert push & pull/biceps
    * BB DL / DB OHP / abs(dip bar)
    * Lat pulldown/ abs or abd/add machines
    * Glute item / bicep curls

    (A lot of the ordering/grouping above is also related to the relative locations of equipment in my gym and takes advantage of there being no wait for equipment between 7:40-8:40 am)