What's the Best Lifting Program for Woman

BarbaraCarr1981
BarbaraCarr1981 Posts: 903 Member
in Fitness and Exercise
Hello,

I am wanting to start a lifting program right away. Something other than StrongLifts. I am 150lbs approx and 5'9" 31-year-old mom of one. I want to sexify my bod into smooth curves and minimal fat! What's the best program out there??? I plan to do 1800cals a day with 130grams of PROTEIN, 60grams fat and the rest carbies from fruits, veg and some bread, pasta wholegrains. Also wondering if much cardio is necessary with the lifting program you are suggesting. Thanks.
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Replies

  • DavPul
    DavPul Posts: 61,406 Member
    Before we answer, why not strong lifts?
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    Yes, why not strong lifts?
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    I was doing strong lifts and didn't see any results after 2 months of straight lifting. SO I got bored with it and stopped.
  • suelegal
    suelegal Posts: 1,282 Member
    But, New Rules of Lifting for Women, Nia Shanks, Starting Strength all are great as is 5/3/1.
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    That's funny I do strong lifts have been for a year. I have seen some results
  • jadedone
    jadedone Posts: 2,446 Member
    You might as well add Strong Curves to your list as well. But I am surprised you haven't progressed.
  • taso42
    taso42 Posts: 8,980 Member
    no results in 2 month? so you strength was stagnant? were you following the program? did you increase the weight ever?
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    no results in 2 month? so you strength was stagnant? were you following the program? did you increase the weight ever?

    Yes, I did increase the weight every 2-3 weeks it was increased by 10lbs. 5lbers are the lowest weight plates i have so i had to increase by 10lb increments.
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    Bored? So soon? Hmmmm. Must not have been cranking that intensity knob.
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    That's funny I do strong lifts have been for a year. I have seen some results

    Beautiful results right here ^^

    There are no instant results.
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    Bored? So soon? Hmmmm. Must not have been cranking that intensity knob.
    Maybe not but hey im ready now!!!! Just want some good advice on what program to start! Fall is here and the weather is awesome in the fall..........energy is coming to me with the beautiful fall weather!!!
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    That's funny I do strong lifts have been for a year. I have seen some results

    Beautiful results right here ^^

    There are no instant results.


    :heart:
  • usmcmp
    usmcmp Posts: 21,219 Member
    Whatever program you are willing to stick to long enough to see results. There's no reason to pick a "women's" lifting program.
  • Melissa22G
    Melissa22G Posts: 847 Member
    didn't see any results after 2 months of straight lifting.


    You probably weren't doing it right.
  • burtnyks
    burtnyks Posts: 124 Member
    I like New Rules of Lifting for Women. I just recently started it. I have been working out for years, but never did things like bar squats.... I stuck mostly to machines or dumbbells. So I'm liking the change. However, the first 16 workouts are pretty much the same so if you were bored with your previous program this may not be the one for you.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    Maybe lifting just isn't your thing, kinda like running doesn't suit everybody. I love lifting and I just can't imagine getting bored. It feels awesome to work my muscles! The best program (for any exercise) is the one you're willing to stick with. :flowerforyou:
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    doesnt matter, just DO.
  • troselj
    troselj Posts: 6
    Best program for women is Jamie Easons 12 week program. Get the program on Body Building.com
  • AnnaVee84
    AnnaVee84 Posts: 345 Member
    no results in 2 month? so you strength was stagnant? were you following the program? did you increase the weight ever?

    Yes, I did increase the weight every 2-3 weeks it was increased by 10lbs. 5lbers are the lowest weight plates i have so i had to increase by 10lb increments.

    I started heavy lifting with "new rules of lifting for women" - it's not specifically for women, any lifting program is great for women, but it's a great easy for beginners and lots of information about why and how to do the program. it's also a bit dated, so there's some exercises that the author now recommends to sub out - like doing planks instead of crunches.

    But whatever weight program you do, it should be heavy. So increasing weights every workout so that by the last rep, you're almost at failure. There's a really great active facebook community of women who use the book, and post questions/advice/motivation/videos on the exercises, lemme know if you can't find it! Or lemme know if you have any specific questions about NROLFW - i love it and really recommend it to all my friends who are interested in lifting, it's a great way to start!
  • StarChanger
    StarChanger Posts: 605 Member
    I am naturally strong, so the first couple of months of strong lifts was somewhat "easy" for me, and I had to bump up the weights by 10 every other day as well. Personally, I like the simplicity of being able to knock out a major workout with just a few lifts. For the past month (I've been doing SL for about 4 now) I've actually had to de-load on everything (I'm maxing out my current strength). Because of this, I'm starting to work more solidly on my form....which is just as hard as lifting the weight itself.

    You've received several good suggestions (I have the New Rules of Lifting Book too) so you can pick and choose as you like, but honestly, I have a feeling you didn't actually complete SL the way it was intended. You might want to give it another try and then concentrate on form until you can progress on the weight again. If it is truly too boring for you (again, the BEAUTY of the program) then just pick one of the others....but you have to keep it up more than 2 months to truly start seeing results.

    :drinker:
  • jonnythan
    jonnythan Posts: 10,161 Member
    What kind of results are you looking for out of a lifting program?
  • extraordinary_machine
    extraordinary_machine Posts: 3,028 Member
    Best program for women is Jamie Easons 12 week program. Get the program on Body Building.com

    I gotta disagree here.

    The best lifting/strength training for women is the one that any particular woman enjoys, finds challenging, and will stick with. There's no "magical women's lifting program"...there's just different programming.

    Nia Shanks' "Beautiful Badass" has a bajillion different programs (okay, like 18) so if you're looking for variety then that might be an option. However, with any program, the general recommendation is that you need to stick with it for a cycle or two (I believe the SL cycle is 12 weeks) before you switch to something else.

    I saw a recommendation for 5/3/1, which is a great program, but it's generally considered an intermediate program, so you might want to progress a bit further before you look into that.

    And, OP, you mentioned that you didn't see/get results in 2 months. Can you elaborate? What type of results were you looking for? It's possible that you got results, but they weren't the dramatic, jaw-dropping results you were hoping for.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    What results exactly were you expecting in 2 months time and what happened instead?

    Did you ever get your eating ironed out so that you were actually at a deficit?
  • jonnythan
    jonnythan Posts: 10,161 Member
    BTW your nutrition goals are awful. You need to get way more protein than 59 grams a day.

    If you're losing weight, you're not going to gain any muscle mass. You should gain strength and lose fat. If you were doing stronglifts before and adding 10 lbs every couple of weeks to your lifts, I'm not sure how that's not "results." That's why I ask what kind of results you're looking for.
  • StarChanger
    StarChanger Posts: 605 Member
    no results in 2 month? so you strength was stagnant? were you following the program? did you increase the weight ever?

    Yes, I did increase the weight every 2-3 weeks it was increased by 10lbs. 5lbers are the lowest weight plates i have so i had to increase by 10lb increments.

    Wait....I just re-read this. You aren't supposed to wait 2-3 WEEKS to up the weight!! The program is intended to increase by 5-10 lbs, per exerecise, EVERY OTHER DAY (assuming a 3x/week schedule). In other words, you work out M-W-F, and on your Deadlift you increase by THIRTY POUNDS the first week...assuming you're strong enough to do that. You increase your Overhead press by 5 (or 2.5 if you want to invest in lighter incremental weights for arms, like I did), etc, etc, etc.

    No wonder you didn't see any results in 2 months.....
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    http://www.myfitnesspal.com/topics/show/844040-raspberry-ketones-for-the-rest-of-us

    Emphasis on #7. You seem to be switching something up every few weeks.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Just reviewed your diary and posting history.

    You're not logging your food, and you're surprised and frustrated that you're not losing weight.

    Your problem has nothing to do with which lifting program you choose. You need to log your food.
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    If I'm not mistaken you have neck injuries and health and diet needs beyond the average person. People on this site can't tailor a routine and diet plan for you. You need to sit down with someone who can account for your special needs and stick to it checking back in with them to monitor your progress.

    Edit for spelling
  • Cindyinpg
    Cindyinpg Posts: 3,902 Member
    http://www.myfitnesspal.com/topics/show/844040-raspberry-ketones-for-the-rest-of-us

    Emphasis on #7. You seem to be switching something up every few weeks.
    Wow, this was a fantastic link! Thanks! Just going to start lifting a lifting myself.
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    1) I meant to say 130g of protein per day on my first post. lol.
    2) I found it extremely difficult to add 10lbs to the weights each work out. Especially OHP! OMG. I can do 50lbs no prob but 60lb NO WAY. It ends up being a push press. I have no more weights to add than 110lbs for deadlifts. And my squats went from 50 to 60 to 70lbs. I was also doing floor crunches and twists and leg rises, push ups on knees. BackROws went from 50 to 60lbs. This is what I have for plates: 2*25lbs, 4*10lbs, 4*5lbs. 110lbs total. Can I suceed at STrong LIfts with these plates? IF so, how?
    3) As for health and diet needs. My neck was broken and it healed, so what? I have T1 diabetes and I should only eat carbs that are low on the glycemic index - big deal. i don't need some doctor or specialist telling me how to do my programs. Just a waste of time in my book.

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