Weigh lifting for women

Jit7

Hi

What weight lifting program do you ladies do? I have been told about 5x5 stronglifts but this seems hardcore, then there is the the new rules of lifting for women but its a little complicated. I just wondered if there are any tried and tested simple programs that I could try that aren't too intimidating and won't "add 25lbs of muscle"

I'm not losing anything with just cardio so really need to incorporate weights.

Thanks in advance
Jit

brandiuntz

I do StrongLifts 5x5. There's an excellent group here for women doing the program. I find it simple, in that there are only 5 exercises in a set rotation (Workout A & . I don't progress at the rate he wants you to in the program, definitely had to adjust for my abilities. I've had excellent strength gains and love it.

Jit7

Thanks for your reply. It seems to be working for you - congrats on losing 56lbs!!!

I found the PDF online and it aimed at guys which did put me off. I will try to find the women's thread on here

Unknown

This content has been removed.

brandiuntz

Here you go: http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Read the summary there. Really helps trim the program to the core without wading through that whole PDF (and reading the sexist crap he writes).

Jit7

I was just being flippant about the "add 25lbs of muscle" comment - I know that wouldn't happen over night.

Thanks for the link. I've just joined the group which summarises it nicely. Definitely easier than reading the PDF

Naomi0504

I don't do a program anymore (I used to do CLX), but my friend is a pt and she writes me up a workout every day. For instance, today was legs, there were 5-6 exercises. Tomorrow is chest/back, etc. I've been working with her for about 4 weeks so far, and I've lost weight.
Stronglifts/5x5 sounds pretty intriguing!

Lyadeia

The same program that works for a man. You are not just going to accidentally "put on 25 lbs on muscle" That's take people years of hard work and dedication.

This. You won't add much muscle at all in a deficit anyway, whether male or female, and it will stop after you get your "newbie gains."

Lately I have had the most success on Wendler's 5/3/1. I also like Tom Venuto's TNB workout, but I modified it a little from the way it is written.

Mrsallypants

in b4 stronglifts plug. oops too late

Sarauk2sf

I do the same program as guys do.

Sarauk2sf

in b4 stronglifts plug. oops too late

Do you have a routine that you would recommend then?

Mrsallypants

in b4 stronglifts plug. oops too late

Do you have a routine that you would recommend then?

I mentioned quite a few recently in some of my previous very recent posts, search my history.

Lyadeia

in b4 stronglifts plug. oops too late

LOL, that and NROLW get recommended in nearly every lifting thread. There's nothing wrong with either program and actually they are great programs...but I get where you are coming from by posting this.

Sarauk2sf

in b4 stronglifts plug. oops too late

Do you have a routine that you would recommend then?

I mentioned quite a few recently in some of my previous very recent posts, search my history.

Edit: I did look - not seeing a recommendation..but I did see SL mentioned

Jit7

Thanks all - I will take a look at the other programs mentioned.

I had asked a PT for a program but it was light weight and high repitition. I got so bored of it though. He didn't really want me to add much weight on which is the total opposite to what I've been reading. I did feel I was getting a little stronger but not greatly different tbh. I have also done body pump in the past which I enjoyed but I have pathetic arms so struggled with quite a lot of it and couldn't keep up with the rest of the class.

Thanks for the suggestions

Mrsallypants

in b4 stronglifts plug. oops too late

Do you have a routine that you would recommend then?

I mentioned quite a few recently in some of my previous very recent posts, search my history.

Edit: I did look - not seeing a recommendation..but I did see SL mentioned

I mentioned stronglifts along with many other programs and lifting styles.

taso42

Here you go: http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Read the summary there. Really helps trim the program to the core without wading through that whole PDF (and reading the sexist crap he writes).

And this is the problem with StrongLifts. Most of the practitioners fail to read.

Mrsallypants

in b4 stronglifts plug. oops too late

LOL, that and NROLW get recommended in nearly every lifting thread. There's nothing wrong with either program and actually they are great programs...but I get where you are coming from by posting this.

It's a great program if you like squatting heavy three times a week which I don't, but to each their own. 5/3/1 doesn't burn me out quickly like Stronglifts which allows my joints, tendons, ligaments, and other little things to recover; I also like reserving all of my energy for deadlifts.

To learn the exercises properly, you could try buying the book "Starting Strength." The book is pretty in depth and technical which is off putting; I think Medhi (creator of Stronglifts) has a lot of videos on Youtube showing form on the SL exercises. Form is extremely important, without it you will succumb to great peril

Sarauk2sf

in b4 stronglifts plug. oops too late

Do you have a routine that you would recommend then?

I mentioned quite a few recently in some of my previous very recent posts, search my history.

Edit: I did look - not seeing a recommendation..but I did see SL mentioned

I mentioned stronglifts along with many other programs and lifting styles.

Agreed. However, many are not that appropriate for brand new lifters, so it would be confusing to the OP. They are solid programs however.

LiftAllThePizzas

Hi

What weight lifting program do you ladies do? I have been told about 5x5 stronglifts but this seems hardcore, then there is the the new rules of lifting for women but its a little complicated. I just wondered if there are any tried and tested simple programs that I could try that aren't too intimidating and won't "add 25lbs of muscle"

I'm not losing anything with just cardio so really need to incorporate weights.

Thanks in advance
Jit

I'm a guy and I started stronglifts 5x5 (from never having done any strength training before) back in December. I'm now squatting over 300 lbs and way stronger than I've ever been in my life, but I have not added any muscle yet because I've been eating at a net deficit over that time period. You aren't going to add 25 lbs of muscle (especially as a woman) unless you have a lot of food and a lot of hormones, or are a genetic freak.

Sarauk2sf

One program that I think is pretty good is AllPro.

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1


I would advise to get and read Starting Strength for technique and form. However, I would lean towards AllPro or Stronglifts for the actual program. I actually prefer AllPro for a new lifter, however, Stronglifts has more people doing it on here and has more explanation and support and as such may be a better choice.

At the end of the day, as a new lifter, any program that is solid, like the ones mentioned, will be extremely beneficial. Just pick one, learn form and technique and enjoy.

Mrsallypants

in b4 stronglifts plug. oops too late

Do you have a routine that you would recommend then?

I mentioned quite a few recently in some of my previous very recent posts, search my history.

Edit: I did look - not seeing a recommendation..but I did see SL mentioned

I mentioned stronglifts along with many other programs and lifting styles.

Agreed. However, many are not that appropriate for brand new lifters, so it would be confusing to the OP. They are solid programs however.

I wouldn't recommend PHAT for newbies but Starting Strength, 5/3/1, basic push/pull workout, or Greyskull LP would work. Recently seen a newbie use Madcow (considered intermediate) and Doggcrapp to make great gains.

If you grow bored with the structure of something like stronglifts, you could even do a three or four day bodysplit which are generally not recommended for beginner lifters by the bro community.

wait, or the New Rules of Lifting for women. lol

Sarauk2sf

in b4 stronglifts plug. oops too late

Do you have a routine that you would recommend then?

I mentioned quite a few recently in some of my previous very recent posts, search my history.

Edit: I did look - not seeing a recommendation..but I did see SL mentioned

I mentioned stronglifts along with many other programs and lifting styles.

Agreed. However, many are not that appropriate for brand new lifters, so it would be confusing to the OP. They are solid programs however.

I wouldn't recommend PHAT for newbies but Starting Strength, 5/3/1, basic push/pull workout, or Greyskull LP would work. Recently seen a newbie use Madcow (considered intermediate) and Doggcrapp to make great gains.

If you grow bored with the structure of something like stronglifts, you could even do a three or four day bodysplit which are generally not recommended for beginner lifters by the bro community.

wait, or the New Rules of Lifting for women. lol

I do 5/3/1 myself, but I am not a new lifter. I have thought about PHAT but really enjoy 5/3/1 and have had made great progress on it so am sticking with it (or a modified version of it at least). I am not a fan of 3 or 4 days splits for new lifters for a number of reasons however. especially those on a deficit.

I have had a look at Greyskull LP - seems to have some pros and cons to it, but I am not aware of too many people that have run it so that is just from looking at the programming.

Mrsallypants

5/3/1 has a beginner routine where you squat twice a week. The explanations in the book on how to perform the lifts aren't that adequate, though.

JTick

I started with NROLFW. I felt like the book gave me the hand holding I needed at the beginning, and I liked that I could use dumbbellsfor a lot of it which wasn't as intimidating. In stage four, I became bored with the program and switched to strong lifts. I am much happier with a simpler, shorter program, and I don't have to carry pen and paper around to keep track of things. I'm also happy with the strength gains I've made. Either of those programs are quite solid for a beginner.

arabianhorselover

I was reading that doing deadlifts releases testosterone. I suppose other exercises do that, as well. I want to gain strength and protect my bones, but I sure don't need any more body hair or whatever from testosterone.

gwenr

I was reading that doing deadlifts releases testosterone. I suppose other exercises do that, as well. I want to gain strength and protect my bones, but I sure don't need any more body hair or whatever from testosterone.

Link?

rrsuthy

Body for life is a decent program - it's simple and it works. I'm currently doing NROL4W, but I did that because I can do it at home with dumbbells and my total gym.

just_Jennie1

I don't follow anything specific. I do my own lifting "routine". I work one muscle group per day and alternate legs and abs. I also do 30 min cardio.

For example:

M: 30 min. cardio Chest/abs
T: 30 min. cardio back/legs
W: 30 min cardio shoulders/abs
Th: 30 min. cardio tri's/legs
Fr: 30 min cardio bi's/abs

I switch up the equipment every week and change up the exercises. For legs and abs I do something different to target different areas.

michail71

I was reading that doing deadlifts releases testosterone. I suppose other exercises do that, as well. I want to gain strength and protect my bones, but I sure don't need any more body hair or whatever from testosterone.

Not really true. Lifting will not turn women in manly she beasts.

That's something men like to believe will help boost their T. But just being in better shape and lean will help raise T levels in men.

Lift like a man and build some core strength. Get an Olympic bar and do compound lifts.

Women that build strength from lifting accentuate their feminine curves.

Sarauk2sf

I was reading that doing deadlifts releases testosterone. I suppose other exercises do that, as well. I want to gain strength and protect my bones, but I sure don't need any more body hair or whatever from testosterone.

You will not get more body hair from doing deadlifts. Where were you reading this?