calling all ladies who lift

DiaryOfaThickFitWoman

Hello,

I was once one of those ladies fearful of lifting weights. Well you guys convinced me to try it, and now I need more direction. How much are you eating, lifting, etc. Give me what you got. I've been lifting for about 2 months, up to 30 pound barbell, 40 dumbbells, just tried 50 pound barbell today. Thanks in advance, give me what you got...

lately I've been doing 20 minutes intense cardio, 20 minutes lifting about every other day...

89nunu

How much you should eat depends on your stats and your goals. Do you want to gain strength / muscle eat in a surplus, do you want to lose fat eat in a moderate deficit.

How much you lift depends on you again. Lift enough to make it difficult, up every time it gets less difficult. Make sure you got good form before you go up in weight.

Have a look at the new rules of lifting for women, starting strength, Jamie eason's life fit for beginners routine and some ideas on how to eat...

I'm not sure whether any of this touches on your questions but I'm unsure I really hot the question...

pandorakick

I agree with 89nunu that much about your intake depends on what your goals are. Regarding lifting: what are your goals with that and what program are you currently doing?

DiaryOfaThickFitWoman

No programs and I'm trying to lose weight, not gain.

Mia_RagazzaTosta

No programs and I'm trying to lose weight, not gain.

Find a beginner lifting program (stronglifts, starting strength, new rules, etc), do it, keep eating at a deficit, and understand that it will take time.

dym123

New Rules for Lifting for Women has a calculation to determine how many calories you should eat based on your age, weight, height and activity level. Also check out Scooby Home Workouts website, they have calculators that will calculate the number of calories you should eat also, it is also more forgiving than the 1200 calories MFP gives you. Also has lots of information about lifting.

SezxyStef

No programs and I'm trying to lose weight, not gain.

Find a beginner lifting program (stronglifts, starting strength, new rules, etc), do it, keep eating at a deficit, and understand that it will take time.

This

I like Stronglifts..it's free and there is a great summary here in this group.

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

I've been lifting for 6months eat on average 1700 calories a day, weight training is 3x a week, HIIT is 2x a week on my off days.

Not only does it make you strong but you lose fat...not muscle (as long as you keep your protien up)

RoxyBaroque

I do splits of;
Shoulders and Triceps
2x Leg days
Chest and Biceps
Core and back

I just picked the exercises I thought looked most fun from bodyuilding.com! They have some really great articles on there. I change up my program once a month. My goals are just to be more awesome than before - gaining weight/losing weight isn't as important to me as how confident being strong makes me feel!

claudiakendall98

bump

c2111

Hi I do strong lifts love it, only started a few weeks ago and love it, can really see changes already :-)

spicegeek

My numbers - lifts

deadlift - 221 5 sets of 5
squat 177 5 x 5
Haven`t done any bench presses in a while - it was hovering around 130lb last time I worked it

I do a lot of heavy kettle bell work just because I like it - I can snatch a 53lb bell for 7 reps and clean and press a 60 - I can swing the 95lb bell

My goals at the moment - increase my squat - i would like to get to 200lbs - and I am working on competitive kettle bell snatches ( very high reps with the 35lb bell ) - which is more a form thing than anything - but some of my work outs are focussed on supporting that

I am eating to lose weight - I try and get a lot of protein and I do supplement that with a shake at night

My advice - if you are serious about lifting and are able get a good trainer / coach

MapleFlavouredMaiden

It's going to be different for every single woman.

Find your TDEE on a calculator like Scoobysworkshop. If you want to add muscle, you'll have to eat at least at TDEE. If you want to lose fat while lifting simply to maintain or even make some newbie gains, then you can eat at a slight deficit. Never more than 15% in my opinion or you'll risk losing muscle/bone, etc.

Make sure you read up on proper form and practice at home with just the bar before adding weight to certain exercises that could injure you if not done properly, like big compound lifts, etc.

New Rules of Lifting
Strong Curves (my favourite)
For a video series: Cathe Freidrich STS

stakoc94

There are lots of beginner programs online. Just search around and then choose/modify one to get you started. Glad to here you are not afraid of lifting heavy.

I agree with others stick with a program and when weights are no longer difficult on your last set of reps then its key to up your weights.

There are split sessions, push/pull, etc. Just find something "beginner" like, give it a week or two and if its just too easy maybe search again for a more advanced program.

Everyone is different and trains differently. Your diet will play a big role in your workouts.

Happy Lifting!

da_bears10089

Do not compare yourself to my numbers, as I have been doing heavy lifting programs for over a year.These are my current PRs.

Deadlift - 250#
Benchpress - 115#
Overhead Press - 85#
Squat - 195#

Galatea_Stone

The first thing you need to do is read and pick a program. There are lots of them out there. Stronglifts is FREE on the web, so probably the easiest to just go ahead and read and start.

Of the newer programs, Strong Curves is great.

I also advise you to get on EXRX.com. You will find information on strength standards based on your weight, articles on why lifting is beneficial to women, and why women don't need to do a program that is different from a man's. What you should lift is based on your own weight, age, and anatomy, so don't rely on someone else's numbers. Find your own.

Lastly, once you have done a basic program for a few months, start incorporating accessory lifts. There are tons of them on the web (e.g., a glute workout program, a program that helps with delts, etc. to tweak areas you want to reshape; most women think glutes).

Nice2BFitAgain

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html
This is a good place to start - Jamie Eason gives you a few phases of workouts and sample menus. I agree work out your TDEE and if trying to lose weight eat at a minimal deficit on lift days and a bit higher deficit on non-lift days.

EmmieBaby

Do not compare yourself to my numbers, as I have been doing heavy lifting programs for over a year.These are my current PRs.

Deadlift - 250#
Benchpress - 115#
Overhead Press - 85#
Squat - 195#

Impressive!

mine are

Deadlift - 150
Benchpress - 95
Overhead Press - have not attempted yet
Squat - 45 (working on form)
Leg Press: 250

CheeksBryant

Started lifting, now in week four of New Rules of Lifting for women. Lat pull down 2 reps of 15 at 65 lbs. Squats with weight 2 reps of 15 at 65 lbs. Lunges 2 reps of 15 (each leg) at 15 lbs dumb bells. Arm raises 15 lb dumb bells 2 reps of 15. Deadlift 65 lbs at 2 reps of 15. Calories depends on your goal and activity. I'm still trying to figure out how to loose weight while lifting. I've lost 74 lbs and have 26 to go. Been at a stand still for a while.

jilliangetsit

This post has me PUMPED! I've just started lifting in the last month and my New Rules of Lifting is on the FedEx truck for delivery right now I can't wait to get home and tear in to that book!!! Cheers!

SezxyStef

Do not compare yourself to my numbers, as I have been doing heavy lifting programs for over a year.These are my current PRs.

Deadlift - 250#
Benchpress - 115#
Overhead Press - 85#
Squat - 195#

Impressive!

mine are

Deadlift - 150
Benchpress - 95
Overhead Press - have not attempted yet
Squat - 45 (working on form)
Leg Press: 250

I agree impressive.

Deadlift 200lbs
Bench 115lbs
OHP 85lbs
Squat 175lbs
Rows 115lbs

OHP seems to be the hardest for women...I can hardly wait till I break into triple digets..

DiaryOfaThickFitWoman

Thanks girls. Do you think what I'm currently doing is enough?

rlw911

Thanks girls. Do you think what I'm currently doing is enough?

You didn't say what lifts or exercises you do, so it's hard to say. As for the weights, heavy is relative to you.

I also do StrongLifts, which consists of 5 lifts over 2 workouts, done 3 days a week. It is a progressive strength building program. When you complete a lift 5x5, you add 5 lbs to it on your next workout (deadlifts, add 10).

Here's a link to a summary of the program over at the SL for women's group, if you're interested. http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary. I think it's best to follow a specific program, especially if you're inexperienced.

heathereve2102

bump for later

LRunda

Weight lifting has transformed my body and improved my weight loss significantly.

I've been on this journey for over a year. When I first started I did mostly cardio including zumba, cycling, running with some yoga mixed in. I was just not seeing the results I wanted. Yes, I had lost about 35 lbs, but my weight loss stalled out. So about 4 months ago I decided to incorporate weight lifting into my routine. I've always known weight lifting will help, but I am just not very good at motivating myself to do it. So I found a weight lifting class at my local YMCA. It has transformed my body and life. Not only have I lost more weight and am only 12 pounds from my goal, I've lost inches and gained muscle tone. I feel strong. I feel energetic and I know I will reach my goal. It is only a matter of time.

heathereve2102

Hi all,

I'm 5ft 3, 145lbs and just start the stronglift 5x5 last week

Currently at the following weight

deadlift - 65lbs
Row - 65lbs
Squat - 50lbs
Bench - 50lbs
Overhead press - 45lbs

While I struggle to overhead press 45lbs squatting 65 is easy. Is it ok to skip up to say 85lbs for squatting or should I continue with just adding 5lb each session?

heathereve2102

bump

Nice2BFitAgain

While I struggle to overhead press 45lbs squatting 65 is easy. Is it ok to skip up to say 85lbs for squatting or should I continue with just adding 5lb each session?

Doesn't hurt to try - if you can't do it with good form then back it down to 75

heathereve2102

thanks for the advice. Will try a couple today and see how it goes.

beautifulwarrior18

New Rules for Lifting for Women has a calculation to determine how many calories you should eat based on your age, weight, height and activity level. Also check out Scooby Home Workouts website, they have calculators that will calculate the number of calories you should eat also, it is also more forgiving than the 1200 calories MFP gives you. Also has lots of information about lifting.

I just bought the New Rules for Lifting for Women! I'm pretty excited to crack it open and read it!

mdoyle28

Need to follow this as this is my goal as well and not real sure how to go about it exactly or if what I am doing is right. Lots of great info here:)

Iron_Stephanie

Bodybuilding.com has a lot of information. I've been lifting heavy for over a year now. I will never go back to only cardio. Weights are my drug;) just build up your strength and don't worry how much other people lift. Lifting heavy is what is heavy for you. looks like you're doing great:happy: