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Weights for the Ladies

steelaxitute2127

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!!!

Replies

quiksylver296

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

steelaxitute2127

quiksylver296 wrote: »

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

I lift 3 times a week, compound, full body, barbell only (because that's what i have).

steelaxitute2127

BusyRaeNOTBusty wrote: »

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

steelaxitute2127 wrote: »

BusyRaeNOTBusty wrote: »

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

I also do competitive powerlifting. I do lots of squats. Squats are an example of a compound movement.

meganpettigrew86

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

Can I find the different types of exercises (isolation and compound) online?

BeccaLoves2lift

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

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

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

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.

lorrpb

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

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

steelaxitute2127 wrote: »

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

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

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

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.

rainbow198

Power walking is my main exercise, but I strength-train 4 days a week - upper/lower body splits. I have a nice set up at home with a variety of weights and equipment. I never had a gym membership while losing or maintaining.

I use fitness DVD's (Beachbody - Body Beast, Chalean Extreme, Hammer & Chisel also Kelly Coffey-Meyer and Cathe Friedrich workouts mostly). I also create my own routine based on my goals or what I'm working on at the time.

I'm very happy with my body so I'm just maintaining my gains. Using moderate weights and going heavy once in a while to mix things up and to challenge my body is working well for me currently.

When I was losing I mainly used heavier weights and saw great changes and improvements in my body composition. I got leaner and lost fat, but still maintained my solid curves.

Edited to add - I not only use weights, but I also enjoy bodyweight work, using my TRX strap, resistance bands and doing Pilates as well. I love variety!

griffinca2

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

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

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

@sofchak, What is your personal version of the StrongLifts 5X5?? Many thanks.

sofchak

@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

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

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

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

@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.

jesspen91

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

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)