New to lifting -which program should I choose?

mycupyourcake

Hello all,

I'm a 36 year old female who would like to begin lifting and is very confused. I've read about various weight lifting programs over the last few days and have to confess that now I feel dizzy. I must first say that my goal is to increase strength while cutting fat. I'm drawn to the 5X5 stronglifts program, the RPT over at leangains.com and the 5/3/1 program but I'd like some advise from lifters on which program would be most suitable for me given my inexperience and my stated goal of fat loss and strengthening. Ideally I only want to spend 3 days a week lifting as I would like to get to ashtanga 3 times a week. Which brings up a question I have. Can I do ashtanga on my rest days?

Any help and advice would be most appreciated. Thanks!

mycupyourcake

I think this is the wrong area for this question. I am taking it over tot he fitness and exercise part of the forum.

SezxyStef

I am doing SL 5x5 and love it.

It's easy to follow, no questions on what do I do...5 exercises, adding 5lbs on everything but the Deadlift

Two workouts alternating days (I do M/W/F) alternating Workout A and B

Takes very little time starting out (30mins) and by the time it takes longer you don't care.

I am seeing progression in strength and fat loss (dropped 4.5% BF in 18 weeks)

I've lost 5.5 inches in 18 weeks

I've lost 9.5lbs in 18 weeks...

I do HIIT on my rest days.

and to top it all off there is a great group of woman who lift too here in this group...(don't let the 5x5 SL name throw you off it's for all woman who lift)
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women


I am 41, full time job/wife/mother tonnes of family and an active social life and it doesn't impact any of that.

FrustratedYoYoer

I also do SL 5x5 and have been doing so since August last year. I was stalling regularly with the 2.5kg progression each workout so I bought some fractional plates and I'm making good progress again. I've seen huge changes in my body for the better since I started it so I'd definitely recommend!

Quarkles

Jumping in on this topic (don't want to clutter up the boards starting a new one). Would you recommend the Strong Lifts 5x5 for a complete beginner to weight training? I was thinking of starting out with weight machines as I'm completely clueless when it comes to strength training, but if SL 5x5 is suitable for beginners, I might skip the weight machines.

AlwaysInMotion

Can I do ashtanga on my rest days?

I did a 90-minute Bikram (aka hot yoga) class this morning, which was 24 hours after doing a full body (upper and lower) weight lifting day at the gym. I noticed immediately that I was pretty fatigued to begin with and was struggling to hold certain poses in the fullest expression for the pose's duration. I wouldn't think yoga is technically rest because you are not giving your muscles time off. It's totally up to you how your structure your workout plan, but a rest day is meant to rest the muscles, so yoga would not be recommended.

Perhaps do yoga before weights???

SezxyStef

Jumping in on this topic (don't want to clutter up the boards starting a new one). Would you recommend the Strong Lifts 5x5 for a complete beginner to weight training? I was thinking of starting out with weight machines as I'm completely clueless when it comes to strength training, but if SL 5x5 is suitable for beginners, I might skip the weight machines.

I started out with bodyweight and dumbells to be honest...I am not new to weight lifting but was very weak.

By the time I got to the weights I could start with more than an empty bar but that is a personal choice too.

SunofaBeach14

Starting Strength is my favorite but Stronglifts is also good.

I personally use 5/3/1 most of the time but I'm also going through a fully body cycle to recover from an injury at the moment. The important thing is to pick a program that you can stick with over the long run.

mycupyourcake

SunofaBeach14, why do you use 5/3/1 over stronglifts? Is it just more fun or do you see more results? The thing I like about 5/3/1 is that you start out low. I guess I'm a little worried about overdoing it with squats or rows and pulling something. I actually started a program that a friend recommended last year and ended up pulling my quad muscle. I was pretty stupid though. I was feeling it start to twitchon my squat day and went ahead and did a sprint workout on the treadmill (it was winter an I didn't want to brave the cold). Anyhow I think it was putting the breaks on the treadmill that really did it.

SezxySteph are you doing HIIT on your rest days? Isn't this a no no in the weight lifting world?

Thanks everyone for chiming in.

I

SunofaBeach14

I wouldn't start 5/3/1 until you stop seeing gains on your 5 x 5 program and/or are otherwise finding yourself running into a wall. I'm in a recovery mode right now and my strength is coming back fast so there is no reason to limit myself with deloads.