Ladies-what do you do for strength training?

honeybasil

Just wondering what kind of programs people are using!

mantium999

It will soon be presented that the ones who do it right, are doing the same thing as the dudes. Strength training is not gender specific.

workout_junkee

Right now I am doing Chalean Extreme. I have done NROLFW I. The past and really liked it.

honeybasil

It will soon be presented that the ones who do it right, are doing the same thing as the dudes. Strength training is not gender specific.

I realize this, but there are lots of different programs out there, and I was just curious what some of the women were using.

spirit095

I'm currently doing Stronglifts 5x5. Some of the moves I have to modify and use dumbbells , because I'm not strong enough to use the barbell yet :sad:

RaggedyAnnazon

I'm just lifting freeweights for the most part.

You know, like a boss.

Well, a slightly sick and weak boss.

But still pretty boss.


I'm not doing a program, but I probably should be. I just go in, decide what muscles I'm working and go from there.

ritika33

So glad to know I'm not the only chick who finds the barbell too heavy as of now !
I started with Mike Matthews Thinner Leaner Stronger program. Its divided into 6 phases of 8-10 weeks each - I'm on week 1 and I like it so far - short workouts with compound lifts!

Sharon_C

I lift weights. My favorite is the bench press. I can press 60lbs now! I know that's not a whole lot but I was proud. I love kettlebells. It's great for strength training and working your entire body. I firmly believe my core is stronger because of the kettlebells. I use free weights and when I go with my daughter and/or husband we bounce the 15lb ball back and forth. That's another workout that works a lot of muscles, including your core and it gets your heart rate up too.

I'm a newbie at the weight lifting but have discovered I really love it. I look forward to my gym time all day long. Much more so than when I did exclusively cardio.

phuckingbadasscutie

NROLFW

jobramhall

I am doing the Les Mills Body pump, I am feeling stronger after two sessions

beautifulwarrior18

New Rules of Lifting for Women

KarenJanine

Stronglifts.

DreamOfSunshine

I second the Les Mills Body Pump :smokin:

CharleePear

I do my research on the best exercises for each muscle, go in and do the muscle groups I want to do that day.
I keep my reps low 5-7 and my sets at 4-5
Except for squats, I have bad knees so I keep it light and do as many reps as I can.
I also utilize kettlebells and medicine balls.

SuperC_85

I started my weight training here ---> http://www.simplyshredded.com/the-ultimate-female-training-guide.html

Then moved on to Stronglifts, then came back to the above program with my own modifications

Got a lot of guidance from Youtube on form, and many many articles.

Good luck!

stuffinmuffin

I do a body pump class twice a week, and a 'CX Worx' class which is mostly body weight, bands and a weight. At home I do work from an app called 'You are your own gym'.
I have been doing this for about 2 weeks and the results are amazing, plus I feel really good about myself in a way you just don't get from cardio.

I am also getting a weights programme from a PT today which I can use if I miss a class.

jackielou867

I get my programme from the gym. We change it every 6 weeks. Currently on a 4 day split. Different body parts on different days. Bar bells and dumbells. Best for me are squats, bench presses and deadlifts, because they target a lot of areas at once, but I also do various other lifts. I am also doing assisted chin ups, and was doing dips, I cannot lift my own body weight yet, but I will soon :-)

snowbunnyA

I started with Body Pump and, whilst it's a good introduction, it is by no means a real strength training program. It's a high-rep cardio program that just happens to use a barbell. I'm not slating it at all - like I said, it's a great introduction to get people used to using a barbell and some of the basic moves, just don't confuse what it is.

Like FatBottomGirl, I'm also doing the 12-week Simply Shredded program at the moment. I was put off by the title indicating it's just for women, since everyone by now should know that women and men should be training in the same way, but when you look into the exercises, there is no difference between that any any other, gender-neutral program.

You want something that focuses on the main compound moves (squats, deadlifts, presses etc etc) and is either a full-body workout or a basic split of some sort (eg Upper/Lower or Push/Pull etc). The ones that are more muscle-specific tend to be for more advanced lifters. Keep it simple to start. Many of these programs will have a rep range of 8-12 to start off, progressively decreasing as the weeks go on, as you increase your weights.

lawlorka

NROLFW for the next couple of weeks,and then moving onto NROLFA

CassiHutchings

Anything that involves my kettlebell

HappyStack

Starting Strength Advanced Novice.


I've been lifting basically two years to get to this point, where I get to call myself an advanced novice.

DoingitWell

I get my program from Bodybuilding.com, It's free and it's easier to narrow friends down to my height and weight. I love MFP too but bodybuilding.com really improved my strength training results.

5ivepeppers1

Eccentric Training

Leadfoot_Lewis

I do my own weight lifting program. I usually change it up every 2-3 months. Basically 3x week upper body lifting, 1x lower body, 1-Squat Day, and 1-2 sessions of cardio.

MapleFlavouredMaiden

Lifting is totally not gender specific but if you need to be convinced of that and want info that will prove why women wont get bulky (hint: lack of testosterone to put it in simple terms), then check out New Rules of Lifting for Women and my favourite Strong Curves.

singlefemalelawyer

I do my own version of this program: http://www.simplyshredded.com/the-ultimate-female-training-guide.html

I do 5x5 on the main lifts (Stronglifts) and then do accessory work using the 4 day split in the program I quoted. I love lifting heavy!

silverinc13

I'm doing 5/3/1 right now and loving it! I do a relatively high accessory load with 6 additional lifts on each day, but it's working well for me so far.

RunBakeLove

NROLFW! Love it.

Galatea_Stone

A progressive load 4-day split program with hypertrophy for glutes, back and shoulders (accessories are sort of a combo of Date Tate periodization and Bret Contreras glute work). My program is getting ready to change a little as I enter maintenance from a bulk, but I intend to keep up the intensity as much as possible. I am going to probably do 5/3/1 on maintenance with the same accessory program. I'm going to cut a little for swimsuit season so I may do more cardio.

fattpantts23

I used the JEFIT to make my own routines. Monday: Chest/Triceps, Tuesday: Butt, Wednesday: Back/Biceps, Friday: Legs/Shoulders, and Saturday: Abs. I have week 1 routines and week 2 routines so there is a bit of variety.

ItsCasey

Finishing my 4th cycle of 5/3/1 today. Before that, I spent about 6 months doing more of a powerlifting style program that my lifting coach wrote. Before that, I spent 2 years training with kettlebells, which turned me into a pretty strong little ninja before I ever picked up a bar.

If you're completely new, I'd advise reading Starting Strength to learn about strength training, Strong Curves to wrap your brain around the idea of being a female lifter, and 5/3/1 or Beyond 5/3/1 just because Jim Wendler pulls no punches, and I think if you're going to be a serious lifter, you need to understand what it means when he says "expect more of yourself." I would also encourage humility, curiosity, and a willingness to be taught. Develop those, if you haven't already.

In terms of programming, start with Stronglifts or New Rules or the beginner program in Strong Curves.