Starting Stronglifts 5X5 - what weights to use for female?

miladymarathoner

Hey i want to start 5X5 but I know that the beginning weights listed for men are way too heavy for me.

How do you start with lower weights? Where did you start?

iwantmydenimback

Have you actually tried the listed weights? Or do you just think they're too big? They're not for men, they're for people.

If you can't bench 45 or deadlift 90, start with the next closest weight down that you can handle. You really should be able to squat the bar, very few people can't manage it when they start. and the same advice applies if the bar is in fact too heavy for you.

parys1

I'm a woman, but I started at the weights listed. 45lbs is an empty olympic bar, if you need to go lower, perhaps dumbbells are the way to go. The idea is to progressively challenge your muscles, so as long as you keep increasing weight, you should be good.

ETA: the poster above makes a good point, try the bar first.

ILiftHeavyAcrylics

I started with the bar for everything except OHP and deadlift.

OHP I had to start with 35 lbs and on deadlift I started with 65. For the OHP my gym had a light bar that was 25 lbs.

At least try the weights he recommends though.

joan23_us

just make sure you have enough energy to do the last 2 reps of the 5th set either with a spotter or just by yourself a rep shy to failure if no spotter. Usually i would max my effort to the point that the last rep is just half a rep or failure, that way you know you've maxed out. Not sure how many weeks you plan to do 5x5 but the idea is record your weights and then progress each week applying the concept above, I agree with starting on a DB squat if you olympic bar is to heavy or use smith machine for squatting.

parys1

Also, there is a Stronglifts for women group.

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

BeachGingerOnTheRocks

The only thing you could potentially have trouble with is overhead press. You can start with a straight curl bar that is 35 or 40 pounds.

meshashesha2012

I started with the olympic bar for everything but deadlifts where I started at 95

BeachGingerOnTheRocks

just make sure you have enough energy to do the last 2 reps of the 5th set either with a spotter or just by yourself a rep shy to failure if no spotter. Usually i would max my effort to the point that the last rep is just half a rep or failure, that way you know you've maxed out. Not sure how many weeks you plan to do 5x5 but the idea is record your weights and then progress each week applying the concept above, I agree with starting on a DB squat if you olympic bar is to heavy or use smith machine for squatting.

Strong lifts also allows or a 3x5 program for beginners.

Escape_Artist

Start with an empty bar. If that's too heavy go for a pre loaded bar lower than 45lbs (an empty bar is 45lbs) and go up from there

Cait_Sidhe

Whatever you do, just make sure it's pink.

(I started with the olympic bar)

runningjen74

I don't do strong lifts 5x5, but I do lift.

I was reading this : http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary and thought it was a very good summary. There is a whole group for strongs lifts for women, I suggest you join them.

The suggestion on from them is that you start on 50% of your 5 rep max (but what do I know).... I'd pop along and join them!
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

miladymarathoner

Hey thanks! I guess I just assumed I couldn't lift those poundages. I will give it a try!!

SezxyStef

I started with a standard bar + weights to total what it listed.

If you find the olympic bar to heavy try a standard one.

But that being said I also did a lot of body weight stuff before I started lifting (2months worth everyday) and have lifted previously and I am ex military...

But you can give it go to find out for sure don't short sell yourself.

catfive1

I started with a standard bar. No shame in starting with weights lower than suggested. Won't take long before you work up to the suggested starting numbers.