Strength Training suggestions for Pear Shaped female
Replies
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Bump0
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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
And I doubt you ever will...0 -
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.
lack of understanding of how resistance training functions I presume.0 -
same as for any other body shape.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.
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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 deficit
What was 4?0 -
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 deficit
What was 4?
Heh0 -
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 deficit
What was 4?
I plead the 5th0 -
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.
Fail0 -
same as for any other body shape.
squats
dead lifts
bench
O.H.P
YES :happy: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.
no
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 deficit
YES :happy: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.
YES :happy:Same as for any other shape or gender
Not true.
NO :noway: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.
YES :happy:0 -
This is exactly the summary that people need to see.same as for any other body shape.
squats
dead lifts
bench
O.H.P
YES :happy: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.
no1 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 deficit
YES :happy: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.
YES :happy:Same as for any other shape or gender
Not true.
NO :noway: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.
YES :happy:
signed, pear shaped lady.0 -
I just wanted to echo the heavier lifting. The heavier, the better if you are only doing like 25 lbs squats right now. You will be amazed at what your body can do, and it will REALLY increase your running capabilities.
Just learn how to properly use the machines and have a trainer show you where to start. Once you have the basics, you can go up in weight.0 -
Body Pump and cx cover squats and bench and dead lifts - still no changes. don't know what ohp is....
Body pump is not the same as free weight or barbell training in the weight room.0 -
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 deficit
Yes.0 -
To the OP:
You said you were pear shaped. You're an adult, I assume you know what your own shape is when you are a normal weight. I also assume you know the definition of being pear or triangle shaped. If that's really your shape you may be able to turn yourself into a smaller version through diet and exercise, but you are not going to magically transfer large amounts of fat to other parts of your body. Where you deposit fat is determined by genetics and hormones. Men and women have different hormone profiles. Even from woman to woman there are significant differences in body fat distribution and muscular development. We don't have control over all of these factors no matter what people say here. The best way to get the results you want is to be realistic about what you can achieve.
You may be able to balance your shape a little better with upper body work. That is the classic advice for triangle shaped women.
There have been women on the forum who say they've turned themselves into hourglass shapes but when I read the measurements they post it's plain that they don't now what an hourglass shape is. It's a body with a bust and hip that are the same size with a significantly smaller waist, usually at least 8 to 9 inches smaller. The classic difference was 10 inches.
If you search the forums you will see that from time to time other pear shaped women have given the exact same advice. They've said that heavy lifting on their lower half actually gave them bigger hips and thighs, which was not what they wanted.
As with everything involving diet and exercise, you will have to judge from your own experience.0 -
If you search the forums you will see that from time to time other pear shaped women have given the exact same advice. They've said that heavy lifting on their lower half actually gave them bigger hips and thighs, which was not what they wanted.
And you'll also see that the women who claim this never show photos. :indifferent:
I've never seen anyone actually SHOW that they got bigger hips and thighs from lifting, unless they've bulked or gained weight.
Even gaining weight, and two years of lifting, my hips and thighs aren't any bigger.
Before this recent gain (thanks, depo provera! :grumble: ) lifting just made me smaller and more firm.
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Completely pear-shaped as well. Front squats and leg press machine have helped tone my pear. Still the same shape, but it's a smaller pear now.0
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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.
Embrace it.
Your shape will always be the same.
Don't look for change that won't happen.
Nothing wrong with a little jiggle in all the right places.0 -
Superset Apple Ups with Mango Dangling.
I don't know what this means but they're making me a little hungry and horny...horngry?0 -
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 deficit
What was 4?
I plead the 5th
I'm a psychic apparently as I've been told on this site by another member. I rubbed my head against the comp and stuck my crystal ball up my macro's and have concluded....I believe "4" was to be
"Eat all teh foodz"0 -
To the OP:
You said you were pear shaped. You're an adult, I assume you know what your own shape is when you are a normal weight. I also assume you know the definition of being pear or triangle shaped. If that's really your shape you may be able to turn yourself into a smaller version through diet and exercise, but you are not going to magically transfer large amounts of fat to other parts of your body. Where you deposit fat is determined by genetics and hormones. Men and women have different hormone profiles. Even from woman to woman there are significant differences in body fat distribution and muscular development. We don't have control over all of these factors no matter what people say here. The best way to get the results you want is to be realistic about what you can achieve.
You may be able to balance your shape a little better with upper body work. That is the classic advice for triangle shaped women.
There have been women on the forum who say they've turned themselves into hourglass shapes but when I read the measurements they post it's plain that they don't now what an hourglass shape is. It's a body with a bust and hip that are the same size with a significantly smaller waist, usually at least 8 to 9 inches smaller. The classic difference was 10 inches.
If you search the forums you will see that from time to time other pear shaped women have given the exact same advice. They've said that heavy lifting on their lower half actually gave them bigger hips and thighs, which was not what they wanted.
As with everything involving diet and exercise, you will have to judge from your own experience.
There's a huge logic flaw here. You won't get bigger muscles on a calorie deficit. When you first start a lifting program, the muscles can initially swell for a while, but it's just water and it deflates once your body gets used to your lifting program. The people that *claim* their hips and thighs got bigger are mistaken- they just got briefly swollen and they freaked out and quit prematurely. Had they stuck with it, the swelling would have gone down and they would eventually see the results they wanted. It's the same reason people gain a few lbs on the scale when they start lifting. It's just part of the process.0 -
To the OP:
You said you were pear shaped. You're an adult, I assume you know what your own shape is when you are a normal weight. I also assume you know the definition of being pear or triangle shaped. If that's really your shape you may be able to turn yourself into a smaller version through diet and exercise, but you are not going to magically transfer large amounts of fat to other parts of your body. Where you deposit fat is determined by genetics and hormones. Men and women have different hormone profiles. Even from woman to woman there are significant differences in body fat distribution and muscular development. We don't have control over all of these factors no matter what people say here. The best way to get the results you want is to be realistic about what you can achieve.
You may be able to balance your shape a little better with upper body work. That is the classic advice for triangle shaped women.
There have been women on the forum who say they've turned themselves into hourglass shapes but when I read the measurements they post it's plain that they don't now what an hourglass shape is. It's a body with a bust and hip that are the same size with a significantly smaller waist, usually at least 8 to 9 inches smaller. The classic difference was 10 inches.
If you search the forums you will see that from time to time other pear shaped women have given the exact same advice. They've said that heavy lifting on their lower half actually gave them bigger hips and thighs, which was not what they wanted.
As with everything involving diet and exercise, you will have to judge from your own experience.
i'd like to politely and respectfully point out the glaring omission in the bolded statement.
actually, if the OP searches the forums, what she will find is hundreds, nay thousands, of posts from pear shaped women that will say how heavy lifting, including for their lower half, helped them get better, shapelier, and smaller hips and thighs. Hundreds of those posts will also include pictures and/or measurements as proof. Those posts will also have pages of responses from other women that say, "Hell yes, it worked for me too!"
at the same time the OP is reading and bookmarking thousands of success posts, she will in fact uncover dozens, perhaps a few hundred posts where a woman says lifting in a calorie deficit made her thighs bigger. unfortunately, none of those posts will have before and after pictures or measurements, despite many people repeatedly asking for them.
so.....we can go roundy round with various interpretations of what this or that fruit-based shape actually means. but if, instead of talkin bout citrus, what you really want is to lose fat, lower your dress size, look fantastic in tight jeans, and have increased functional strength for your day to day life, then you'll want to listen to people that have had visible, provable success and ignore those that choose to ignore science, facts, and an overwhelming preponderance of evidence.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.
http://cdn-usa.gagbay.com/2013/02/friends_dont_let_friends_skip_leg_day-231792.jpg0 -
Same as for any other shape or gender
This. I'm also a pear. Strong Lifts 5x5 is my favorite.
The only time lifting made my thighs bigger was when I was eating 3000+ calories a day.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.
Me 3. Former pear, current hourglass. Dropped 20lbs and 4 pant sizes with lifting heavy and cardio 3x weekly. Check out New Rules of Lifting for Women!0 -
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.
Weighted hip thrusts ...
http://bretcontreras.com/a-strong-booty-is-a-healthy-booty/
I've been doing them for about a month, and I'm already up to 130 pounds, 3 sets of 15 reps. That is heavier than my squats and deadlifts. And I'm seeing changes in my pear shaped body.
Try it.0 -
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.
Weighted hip thrusts ...
http://bretcontreras.com/a-strong-booty-is-a-healthy-booty/
I've been doing them for about a month, and I'm already up to 130 pounds, 3 sets of 15 reps. That is heavier than my squats and deadlifts. And I'm seeing changes in my pear shaped body.
Try it.
That link...
...wow.0 -
If you search the forums you will see that from time to time other pear shaped women have given the exact same advice. They've said that heavy lifting on their lower half actually gave them bigger hips and thighs, which was not what they wanted.
And you'll also see that the women who claim this never show photos. :indifferent:
I've never seen anyone actually SHOW that they got bigger hips and thighs from lifting, unless they've bulked or gained weight.
Even gaining weight, and two years of lifting, my hips and thighs aren't any bigger.
Before this recent gain (thanks, depo provera! :grumble: ) lifting just made me smaller and more firm.
I have seen these photos so often, in so many threads, I practically have them memorised.0 -
To the OP:
You said you were pear shaped. You're an adult, I assume you know what your own shape is when you are a normal weight. I also assume you know the definition of being pear or triangle shaped. If that's really your shape you may be able to turn yourself into a smaller version through diet and exercise, but you are not going to magically transfer large amounts of fat to other parts of your body. Where you deposit fat is determined by genetics and hormones. Men and women have different hormone profiles. Even from woman to woman there are significant differences in body fat distribution and muscular development. We don't have control over all of these factors no matter what people say here. The best way to get the results you want is to be realistic about what you can achieve.
You may be able to balance your shape a little better with upper body work. That is the classic advice for triangle shaped women.
There have been women on the forum who say they've turned themselves into hourglass shapes but when I read the measurements they post it's plain that they don't now what an hourglass shape is. It's a body with a bust and hip that are the same size with a significantly smaller waist, usually at least 8 to 9 inches smaller. The classic difference was 10 inches.
If you search the forums you will see that from time to time other pear shaped women have given the exact same advice. They've said that heavy lifting on their lower half actually gave them bigger hips and thighs, which was not what they wanted.
As with everything involving diet and exercise, you will have to judge from your own experience.
Or, you can take advice from someone who went from a 37 30 42 (44 at my largest) to a 36 26 36.5 Usually it's a 36 26 36, but I'm on a bulk, and actually trying to gain muscle and fat.
It's a loss of body fat and a gain of muscle. I gained muscle all over. I lost body fat where I stored it, which was in my enormous butt. The muscle in my butt takes up a lot less space than the fat did. I didn't have much fat on my upper body at all, so there wasn't nearly as much to lose up there.
The advice you're giving her is for cardio and for women who have historically been afraid of lifting. And women who get bigger hips and thighs while lifting haven't lost the body fat or they're simply retaining water. I cardio lost my way down into a smaller pear, but even then with fat loss it wasn't an extreme pear. It was 36 27 39.
Obviously, OP can't control her chest size but she absolutely can control her body composition with time, time, time and effort.0 -
To the OP:
You said you were pear shaped. You're an adult, I assume you know what your own shape is when you are a normal weight. I also assume you know the definition of being pear or triangle shaped. If that's really your shape you may be able to turn yourself into a smaller version through diet and exercise, but you are not going to magically transfer large amounts of fat to other parts of your body. Where you deposit fat is determined by genetics and hormones. Men and women have different hormone profiles. Even from woman to woman there are significant differences in body fat distribution and muscular development. We don't have control over all of these factors no matter what people say here. The best way to get the results you want is to be realistic about what you can achieve.
You may be able to balance your shape a little better with upper body work. That is the classic advice for triangle shaped women.
There have been women on the forum who say they've turned themselves into hourglass shapes but when I read the measurements they post it's plain that they don't now what an hourglass shape is. It's a body with a bust and hip that are the same size with a significantly smaller waist, usually at least 8 to 9 inches smaller. The classic difference was 10 inches.
If you search the forums you will see that from time to time other pear shaped women have given the exact same advice. They've said that heavy lifting on their lower half actually gave them bigger hips and thighs, which was not what they wanted.
As with everything involving diet and exercise, you will have to judge from your own experience.
I can't tell you how many times this has been a boderline-dysmorphic claim. These women also often don't take measurements of their body to verify this, it just "seems" like their hips/butt/legs are bigger. Or, sometimes they'll lift for a week, notice their clothes aren't fitting the same, and not understand that ANY new workout routine (particularly progressive heavy lifting) leads to water retention for the first several weeks.
Thanks for discrediting women on here for their bodies, though. They do understand what hourglasses are, and hell, I've seen enough of their pictures to know that their measurements fit that exact specification. Where, exactly, are all the pictures of women who have become lower-body giants after weight lifting?0
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