Strength Training suggestions for Pear Shaped female
megan020103
Posts: 58
I am a pear shaped gal and I carry ALL of my weight in hips, thighs, and butt. I have accepted the fact that I will always be shaped that way, but I am looking for ways to really tighten everything up. No matter what I do, this area never seems to change.
I work out a ton already, but I was told to increase the amount of strength training. I was hoping someone could take a look at my current routine and see where I might need to change.
Here is my current workout routine -
Monday - Les Mills CX Worx and 1 Hour of Spin
Tuesday - Les Mills Body Pump and HIIT training - running for 2.5 miles
Wednesday - Les Mills Body Combat
Thursday - Body Pump and 1 Hour of Spin
Friday - CX Worx and HIIT Training - running for 2.5 miles
I take either Saturday or Sunday off - but do some type of cardio for an hour on the other day
Anyone see any changes I could make to help with my problem area? Thanks so much for your help!
I work out a ton already, but I was told to increase the amount of strength training. I was hoping someone could take a look at my current routine and see where I might need to change.
Here is my current workout routine -
Monday - Les Mills CX Worx and 1 Hour of Spin
Tuesday - Les Mills Body Pump and HIIT training - running for 2.5 miles
Wednesday - Les Mills Body Combat
Thursday - Body Pump and 1 Hour of Spin
Friday - CX Worx and HIIT Training - running for 2.5 miles
I take either Saturday or Sunday off - but do some type of cardio for an hour on the other day
Anyone see any changes I could make to help with my problem area? Thanks so much for your help!
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Replies
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same as for any other body shape.
squats
dead lifts
bench
O.H.P0 -
Body Pump and cx cover squats and bench and dead lifts - still no changes. don't know what ohp is....0
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nevermind - found it. overhead press. yes- also in body pump. guess I am doomed into no change cause I couldn't think of anything to do differently either. maybe just add these into the weekend too....0
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body bump may DO squats- but they are lacking.
I mean like ACTUALLY squatting- with a bar bell. doing 800 reps a class is a nice impressive number but really all you are doing is beating up your joints- its' going to be more effective to do bar bell squats with some solid weight.
O.H.P = Over head press.
talking starting strength, or new rules of lifting type stuff.
LIFT ALL THE THINGS
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I would focus on upper body strength training, doing no direct resistance weight work on the lower body unless you need strength for a sport. Do cardio, interval training, followed by steady state exercise.0
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I think that you should workout your lower body with the suggest workouts above (with weights) and then work on defining your upper body. Shoulders and arms. Maybe not focusing on slimming down your lower body but focus on balancing out your upper body in comparison. To create a more hour glass shape. I think weights are a girls best friend. I find I like my results better when I lift heavy then when I do a lot of light lifting but everyone is different. Good luck on your goals. :-)0
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Thanks everyone. I will try much heavier weight.0
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1 stop thinking your current shape affects your optimal routine
2 stop accepting that you can't significantly change your physique
3 stop confusing body pump for actual strength training
5 start making time in your routine for a serious-business, progressive loading, strength training routine while making sure you're in a calorie deficit0 -
start making time in your routine for a serious-business, progressive loading, strength training routine while making sure you're in a calorie deficit
^^^ This. I personally do Strong Lifts 5x5 program and have nothing but good to say about it and many others on MFP will back up that strength training will get you the gains you are looking for. Now do not get this mixed with some light weight dumbbell that you can press 20-30+ reps that some think of as strength training. The weight should be heavy and difficult, well not at first, but when you perfect good form it should be hella hard.0 -
Stronglifts 5x5 or Starting Strength.
The body pump maxes out with 30 pounds of weights plus a barbell that weighs maybe 2 pounds. With that program you're more likely to get a cardio and endurance program, but not one that will help you reach your goals.
I'm a former pear shape that is now an hourglass. Heavy lifting made my hips and thighs smaller and tighter, and my shoulders and back more sculpted.
I'm not saying give up Les Mills Pump, but just saying that you are better off doing it once or twice a week as a supplement to a heavy, progressive-loading strength program. You'll probably get optimal results if you keep it but do it less.0 -
Stronglifts 5x5 or Starting Strength.
The body pump maxes out with 30 pounds of weights plus a barbell that weighs maybe 2 pounds. With that program you're more likely to get a cardio and endurance program, but not one that will help you reach your goals.
I'm a former pear shape that is now an hourglass. Heavy lifting made my hips and thighs smaller and tighter, and my shoulders and back more sculpted.
I'm not saying give up Les Mills Pump, but just saying that you are better off doing it once or twice a week as a supplement to a heavy, progressive-loading strength program. You'll probably get optimal results if you keep it but do it less.
QFT.0 -
Stronglifts 5x5 or Starting Strength.
The body pump maxes out with 30 pounds of weights plus a barbell that weighs maybe 2 pounds. With that program you're more likely to get a cardio and endurance program, but not one that will help you reach your goals.
I'm a former pear shape that is now an hourglass. Heavy lifting made my hips and thighs smaller and tighter, and my shoulders and back more sculpted.
I'm not saying give up Les Mills Pump, but just saying that you are better off doing it once or twice a week as a supplement to a heavy, progressive-loading strength program. You'll probably get optimal results if you keep it but do it less.
Same here. Former pear, current hourglass thanks to heavy, progressive lifting on the boys' side of the gym.0 -
Same as for any other shape or gender0
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Same as for any other shape or gender
Not true.0 -
Same as for any other shape or gender
True0 -
Same as for any other shape or gender
True
^ +10 -
Why are you advising the OP to neglect her entire lower body which would lead to a severe an obvious muscular imbalance once she reaches her desired body fat goal?I would focus on upper body strength training, doing no direct resistance weight work on the lower body unless you need strength for a sport. Do cardio, interval training, followed by steady state exercise.0 -
I would focus on upper body strength training, doing no direct resistance weight work on the lower body unless you need strength for a sport. Do cardio, interval training, followed by steady state exercise.
Might as well just ride around everywhere on a Hoveround while you're at it.
This is complete utter bull *kitten* and I'm sick of seeing you put these lies in the forums.
OP, I am pear shaped... I follow 5/3/1 after doing Starting Strength for a while... I deadlift and squat a lot. And it's only decreased the size of my thighs and hips and improved the way my *kitten* looks. Lift for your whole body, you can't change your body type, live with it and embrace it, it doesn't effect who you are as a person or how attractive you are unless you let it.
You can't spot reduce, no amount of cardio or lifting will make you lose fat exactly where you want to. What LIFTING will do is ensure that there is firm, tight muscle there when you lose fat eventually because of deficit eating.
ETA: "body type" should not be confused with "body composition", start focusing on the latter which you CAN actually change.0 -
Same as for any other shape or gender
True
^ +1
Yep. Very very true.
Heavy lifting was the ONLY thing that changed the shape of my caboose. Doing cardio and light weights, I got allover smaller, but my shape remained the same.
Lifting heavy, I appear more hourglass shaped than pear. My legs are firm instead of looking like a freshly popped can of Pillsbury dough. And my bum used to be just a wider part of my leg, and now it's perky and round like it's supposed to be.0 -
Same as for any other shape or gender
^ This.
I'm a pear shape and lower body is MUCH easier for me. I could do legs every single day, but it's much harder for me to progress with upper body. I don't know if that's a me thing, a woman thing or a pear thing, but I just thought I would mention it.0 -
Not to mention that there are more than just aesthetic benefits to a heavy lifting program, there are a lot of health benefits as well. Neglecting the strength and health of your lower body, your foundation, would just be stupid.0
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same as for any other body shape.
squats
dead lifts
bench
O.H.P
^this..
...sounds like an ideal approach to me...
...because the big 3+ are never the *wrong* answer.I would focus on upper body strength training, doing no direct resistance weight work on the lower body unless you need strength for a sport. Do cardio, interval training, followed by steady state exercise.
Might as well just ride around everywhere on a Hoveround while you're at it.
This is complete utter bull *kitten* and I'm sick of seeing you put these lies in the forums.
OP, I am pear shaped... I follow 5/3/1 after doing Starting Strength for a while... I deadlift and squat a lot. And it's only decreased the size of my thighs and hips and improved the way my *kitten* looks. Lift for your whole body, you can't change your body type, live with it and embrace it, it doesn't effect who you are as a person or how attractive you are unless you let it.
You can't spot reduce, no amount of cardio or lifting will make you lose fat exactly where you want to. What LIFTING will do is ensure that there is firm, tight muscle there when you lose fat eventually because of deficit eating.
ETA: "body type" should not be confused with "body composition", start focusing on the latter which you CAN actually change.
And *definitely* ^this...0 -
I would focus on upper body strength training, doing no direct resistance weight work on the lower body unless you need strength for a sport. Do cardio, interval training, followed by steady state exercise.
lolno0 -
I am a pear shaped gal and I carry ALL of my weight in hips, thighs, and butt. I have accepted the fact that I will always be shaped that way, but I am looking for ways to really tighten everything up. No matter what I do, this area never seems to change.
I work out a ton already, but I was told to increase the amount of strength training. I was hoping someone could take a look at my current routine and see where I might need to change.
Here is my current workout routine -
Monday - Les Mills CX Worx and 1 Hour of Spin
Tuesday - Les Mills Body Pump and HIIT training - running for 2.5 miles
Wednesday - Les Mills Body Combat
Thursday - Body Pump and 1 Hour of Spin
Friday - CX Worx and HIIT Training - running for 2.5 miles
I take either Saturday or Sunday off - but do some type of cardio for an hour on the other day
Anyone see any changes I could make to help with my problem area? Thanks so much for your help!
Hi there. I myself am pear shaped (it's a lovely thing) So I'm gonna tell you what I do for my strength training. Ready? It's a 2 week process, so here we go.
Week One:
Monday: Squats (barbell, back), Bent over barbell rows (Technically Pendlay Rows, I believe), Bench press
Wednesday: Squats (barbell, back) Over head press, Deadlifts
Friday: Squats (barbell, back), Bent over barbell rows, Bench press
Week Two:
Monday: Squats, Overhead Press, Deadlifts
Wednesday: Squats, Bent over barbell rows, Bench Press
Friday: Squats, Overhead Press, Deadlifts.
Wash, rinse, repeat.
Also http://www.myfitnesspal.com/topics/show/1057517-squats-and-big-booties-redux?hl=Big+butts+and+squats+redux
That's me, and my butt/lower half, with heavy lifting. I don't normally get all attention hore, but for the sake of clarity and showing that heavy squats (I'm going for 105lbs today. Excited) are something for everyone, even those of us with bigger bottom halfs, despite what others may say
Edit: Oh. Cardio. I do that. I walk to the store when I need stuff, I did Zumba once and Power pump once and Yoga once. Just once tho. I'm doing Couch to 5k, too. I'm a whole 3 days in. So yeah. Cardio.0 -
Superset Apple Ups with Mango Dangling.0
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I would focus on upper body strength training, doing no direct resistance weight work on the lower body unless you need strength for a sport. Do cardio, interval training, followed by steady state exercise.
Might as well just ride around everywhere on a Hoveround while you're at it.
This is complete utter bull *kitten* and I'm sick of seeing you put these lies in the forums.
OP, I am pear shaped... I follow 5/3/1 after doing Starting Strength for a while... I deadlift and squat a lot. And it's only decreased the size of my thighs and hips and improved the way my *kitten* looks. Lift for your whole body, you can't change your body type, live with it and embrace it, it doesn't effect who you are as a person or how attractive you are unless you let it.
You can't spot reduce, no amount of cardio or lifting will make you lose fat exactly where you want to. What LIFTING will do is ensure that there is firm, tight muscle there when you lose fat eventually because of deficit eating.
ETA: "body type" should not be confused with "body composition", start focusing on the latter which you CAN actually change.
^^ Yep0 -
same as for any other body shape.
squats
dead lifts
bench
O.H.P
This. Simple.0 -
I would focus on upper body strength training, doing no direct resistance weight work on the lower body unless you need strength for a sport. Do cardio, interval training, followed by steady state exercise.
^^^Worst *kitten* advice ever.
I carry all my weigh from the waist down. I agree with some solid strength training. I love bodypump, (so much that i became an instructor a few years ago) and while it will help you with some basic beginning strength (and i disagree that it would enhance injury) it is endurance lifting or cardio lifting . Put some power into it, I'm a big fan or "new rules of lifting for women." I love spin for butt lifting, if you are lifting properly, I find ab classes pointless. The lower you get your body fat percentage, the more your bottom half will lean out. For body contouring, to get that hour glass illusion, put some weights in your hands and get some back and shoulder work done.
As far as maxing out a bodypump bar at 30 pounds, I don't know where that's coming from, I squat 60 pounds in a class when I teach. Granted its not the 175 I was squatting in the weight room this morning, but it's definitely not 30 pounds either.
Cardio? I do cardio. I run and teach bodystep. My routine? Monday: lift legs & teach step, Tuesday: run, lift upper, step, Wednesday: pump, stairmill; Thursday: run & arms; Friday: legs; Saturday: either teach step & pump or lift shoulders & back & run. Sunday either rest or long run.0 -
same as for any other body shape.
squats
dead lifts
bench
O.H.P
This. Simple.
LOL I'm big fan of the KISS method... it just you know... WORKS... so danm well. LMAO0 -
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Pear shaped. Very pear shaped. Embrace your shape and, like others have said, focus on HEAVY liftting. Squats, deadlifts, lunges, etc.
I've been heavy lifting for almost a year and it's only made my lower body better. I'll forever have a larger bottom half than my top. Even with my arms and back getting more strong/muscular. I've yet to hear one complaint from my husband about my "pear" shapeliness
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