LIFTING LADIES!! Help please!! kinda long

mimiteh35

Ok ladies, this is a 2-parter: First, I REALLY want to do the stronglift 5x5, just doing squats with regular hand weights lately has shown such a difference in my legs/*kitten* that I want to do more! My only worry is that I have a weak lower back, so would some of these workouts HURT my back? My back went out a few years back, I didn't have insurance and never got it checked out, but since I started exercising it stops hurting as much, but there are still things I have trouble doing or it will hurt sometimes bending in certain ways, which makes me think its just bcause I'm bending all my 200 lbs of weight around and doing it wrong.

This in turns leads to my second part, I want to join the ONLY gym in our small town, which is ALL WEIGHTS, but there are pretty much only guys in this gym, its small and makes me nervous. I've already heard that lifting will bulk me from any guys I talk to, and my own fiance has even said he is afraid that if I try to do heavy lifting that I will....you guessed it...BULK.

Every picture I show them from the forums of the hotness girls on here, but they happen to be flexing to show the muscles, so the guys are like "see that's bulky".... so could I ask anyone willing to share their pics of their hotness not flexing, so that they can see for themselves (and further my OWN MOTIVATION to get doing this) that you only have the muscles bulking when you purposely flex, that it looks beautiful and toned when you aren't purposely flexed. I have a long way to go to my weight loss, and I'm 40 yrs old, so a few older women showing off their sexiness would be awesome too. Remember, this is something I'm going to show my fiance and the guys at the gym who say I will just get bulky.

I feel intimidated by the negativity from men towards me wanting to do this, especially given that the gym is all men here in small town USA.

xsmilexforxmex

I started stonglifts and have noticed that as long as I maintain correct form I don't have any pain. Strengthening those muscles makes them stronger and therefore less prone to injury... My doc once told me the worst thing you can do with back pain is stop strengthening it bc it gets weaker and therefore worsens the issue (this does not apply to recent back *injury* however, and obviously if you're not doing the move correctly..)

Females will not bulk without supplements, I also keep hearing you can't bulk on a calorie deficit but not 100% on that. We just don't have the genetics for it either way. And worst case scenario, just cut back some if you get too muscular for your taste.

https://www.google.com/search?q=female+lifting&tbm=isch&source=lnms&sa=X&ei=3ThbU-SYFYTmsASa74GAAw&ved=0CAcQ_AUoAg&biw=1680&bih=942#q=female+fitness+model+off+season&tbm=isch&imgdii=_

stef_monster

Click through these threads- there are some wonderful examples here! Or try searching 'female lifting success' or something similar in the forums, and you're bound to find something.

http://www.myfitnesspal.com/topics/show/1247836-i-was-warned-heavy-lifting-causes-bulkiness-update-pics
http://www.myfitnesspal.com/topics/show/1262684-post-your-re-comp-before-and-afters-please
http://www.myfitnesspal.com/topics/show/535512-real-mfp-women-weight-training-befores-and-afters
http://www.myfitnesspal.com/topics/show/884447-do-you-lift-heavy-are-you-bulky

Women just don't have the testosterone to get muscles as big as guys do. Unless you're a genetic outlier or using steroids, it ain't gonna happen. Lots of slender, svelte ladies on this website are squatting and deadlifting heavier than their body weight, and they are not bulky by any stretch of the imagination.

As far as your back issues go, get on YouTube and look up proper form for the lifts you'll be performing. If you don't have a trainer or a gym buddy to monitor your form during exercises, record yourself from several angles with your phone or camera performing the exercises with an empty bar or with no weights at all. That will show you what you need to work on and decrease your risk of injury. Choose a weight you're comfortable with and have good control over until your form is perfect, and increase the weight each workout if you can. 'Good mornings' and back extensions/ Supermans are good back strength exercises as long as you choose an appropriate starting weight.

It sucks that so many people are trying to discourage you. Stronglifts is a great program and will definitely give you great results if you're diligent. I wish you the best of luck. You're doing this for all the right reasons- don't let anyone stand in your way.

rdkstar

I have (or had) a bad back from acar accident. At first there would be days that i would be in so much pain that i just lie on the floor and couldn't move. This was a few years ago. Since then it got better but would still hurt if lie in one position too much or sitting or doing cleaning around the house. I started sl in february. I dont know when it happened but i no longer having back issues. I can lie in bed reading with no pain.

I am moving slowly with sl -not always adding 5lbs each day. I Increasing when i can. I really recomend lifting. For squats, i just started with body weight.

SezxyStef

I have been doing SL 5x5 for 6 months...prior to that resistence training with weights ie bodyweight lunges holding hand weights and in that time I have lost over 20inches all over, I have gone from a size 12 to a size 5/6. I weigh 156 lbs.

I went from bulky to lean...when I flex can you see muscle definiton...sure can...when I stretch my shoulders are defined...when I stand my butt is perky, when I walk my legs show the muslce...if that is those guys defintion of bulky hand them a websters...

My profile pics show befores and afters...but so you don't have to go digging top right is me bulky at 205...bottom right is me after 2 months of resistence training 175 the LBD is me in Nov 3 months into lifting not so bulky not flexed...in a size small knit dress.



http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
http://www.myfitnesspal.com/topics/show/1096001-halp-heavy-lifting-made-me-supah-bulky?page=13#posts-19366042

As you can tell this myth is wide spread...otherwise there wouldn't be so many threads dispelling it.

And for men to say it..psh just assume they are threatened cause they will have to share the squat rack and/or you will be able to lift more than them...:bigsmile:

Leggo1288

I just started stronglifts about a week and a half ago and call me crazy but I'm already seeing some small changes. I am also eating at a slight deficit. I too was afraid to lift in front of guys, but I just went in there with my chin up. People will get to know you, and eventually just stop caring. Your confidence also increases with each time you go.

catneon

Look at the links posted above....and search these boards.
Go to the gym, put earphones and don't give a heck about anyone, do this for you, you won't regret it
Now go lift something heavy

harphy

Oh, well! I lift in a small gym full of teenage guys. At the beginning they were looking at me from the corners of their eyes because it looks like I'm not just the only woman lifting in this particular gym but in whole dam* country as well. :laugh: I've never, ever seen another woman doing squats with 60 kg on her shoulders. Now they've got used to me, we say a few words and I suspect someone left a banana in secret for me after my last workout, hahaha....hope I didn't look too weak.

If you intend to do Stronglifts 5*5, be very careful with your form with Bent Over Rows and Deadlifts. Use lighter weight and progres very slowly. Heavy lifting actually prevents back ache if done properly.

As for bulking...I can see biceps bulk if I flex my arms but if relaxed my upper arms just look thin and sexy. It will take a long and hard work before you see a muscle on your body too. First you will need to shred excess fat. Now go and show this small town how a lady lifts heavy. .:drinker:

randomtai

FFS. :yawn:

Achrya

Been lifting for the better part of a year. Smaller, lighter, but certainly not bulky. Keep your diet in order, pay attention to form, and ignore anyone who has anything rude to say.








Edit: Added one with less of my babby muscles.

BusyRaeNOTBusty

You shouldn't have to convince anyone to "let" you do anything. You are a grown up. Just do it. They will see the results when you get there.

But me not flexed:


Flexed:

vjohn04

false. Too many cupcakes or anything else will make anyone fat. I always hate this meme. Stop hating on the cupcakes

Op, join the gym. Have someone show you proper form so you don't hurt yourself.

SunofaBeach14

false. Too many cupcakes or anything else will make anyone fat. I always hate this meme. Stop hating on the cupcakes

Op, join the gym. Have someone show you proper form so you don't hurt yourself.

I'm eating a chocolate chip cookie dough cupcake as I write this. I'll be hyooge any minute! :drinker:

SugaryLynx

I started lifting weights back in June of last year. Lost 53 lbs while doing so. My mom used to try to tell me she got bulky from working at an ice cream shop when she was younger. She warned me not to lift over 50 lbs... I don't listen very well. I'm close to a 200 lb 1 RM on Deadlift. If you live your life worried what other people think, you'll be forever miserable searching for acceptance. Don't worry about what anyone has to say. Be you.

logg1e

I'd tell your boyfriend not to be afraid. If it's such a big worry to him let him do his own research, you don't need to be addressing his issues. Finally, so what if you wanted to bulk up?

AllonsYtotheTardis

I feel intimidated by the negativity from men towards me wanting to do this, especially given that the gym is all men here in small town USA.

they're just scared you'll be able to lift more weight than them

cavia

Stop talking to the men in your life about lifting and just get out there and lift.

I was bulky at 190lbs and a size 16. 14 months of lifting heavy, sporadic cardio and eating at a deficit for all but 18 weeks of it ( 2 attempts at bulking and eating all da foodz) I'm down to 145lbs and a size 4/5. Guess which bulky I prefer being.

Nicole9187

I just started lifting about 2 months ago (sorry no pics yet) and I was VERY nervous about all the men. I took the advice the others gave me and just went in with my headphones on and did my thing. I also take in a notebook with me and my workouts are already pre-planned. So I know EXACTLY what I'm going to do. That makes it a lot easier. The first day is the hardest, each day gets easier and easier. I don't notice anyone starring or being rude. The other lifters are pretty focused on what they need to get done. I do still feel a little uncomfortable with the minute or so in between sets--but I'm at the gym to accomplish a goal, so I just go with it.

As for getting bulky...it can take a lot of time to get bulky. It does not happen overnight. It can take YEARS. So if lifting is what you are into, you do not need anyone's approval.

I do not have any advice on the program you are interested in other than to say, take it slow, practice form, and concentrate on improvement at each training session. When I first started I could barely do 5lbs on a bicep curl!

Good luck and have fun!

93nan

Bump

Heirgreat

Get some professional advice,lifting class etc..be careful, I've read some threds where people here have "slipped discs" and one poor person almost paralysed by lifting incorrectly-it is very possible to be strong and sexy and get the body you want.

snowmaniac

How "bulky" you become depends on what you put in your body (food, steroids, etc.). and your hormones far more than what you lift. You aren't going to suddenly wake up one day with the ripped physique of a body builder who has a very specific training and dietary regimen for that look. Doing heavy lifts that engage multiple muscle groups like Stronglifts 5x5 and Starting Strength is a different approach than isolation lifts designed to pump you up. If you somehow do overshoot your desired look, it's real easy to stop lifting and eat at a surplus to soften out again.

At the gym, put on an ipod with songs that fire you up and walk in like you own the place. Believe in yourself and others will too. I belong to a gym that isn't fancy and there are all types in there. Everyone there is pretty much focused on their own thing. I bet you'll find that at least a few of them will be willing to help and check your form when you need it. Once you have been doing it a couple weeks, if your form is good, you will be feeling more powerful, more positive. You'll love gym day from there on out.

And seriously check out the great links that the others here have shared. You got this. :drinker:

Kaheaki

I am responding mostly about the back portion of your query. In the grand picture, strengthening your back muscles will improve your pain levels as well resistance to future injury. I have a really bad back. I have issues all three sections and what I have noticed for myself is that the less I do the more sensitive my back becomes. It is a cycle where I get pain, I do less, pain increases, so I do less. Obviously not the way to go.

I would offer a few pieces of advice on lifting. Proper form is important but won't help if you are already in pain. Look for ways to slowly begin and use modifiers in the beginning. I do this even if I don't feel pain just so I don't shock my back. For example, when starting deadlifts I do not attempt to go straight from the floor. I use something to hold the bar well above the ground and slowly work my way lower over the course of several workouts until reaching full range of motion. Also be very careful of repetitive back bending motions in the beginning. To strengthen your back without bending start out with exercises that work them in conjunction with other parts like lat pull downs or rows.

Lifting is good and won't make you 'manly' unless you supplement testosterone and/or block estrogen. I have also found it addicting. You will see and feel the difference almosf instantly. Good luck!

ianthy

Great photos ladies!

FitMe758

Been lifting for the better part of a year. Smaller, lighter, but certainly not bulky. Keep your diet in order, pay attention to form, and ignore anyone who has anything rude to say.







Wow! you look amazing


Edit: Added one with less of my babby muscles.

graham713

I have been doing the Strong Lift 5X5 for about 3 months now. I too work out where it is mostly guys. I just put in my headphones and do what I need to do. I do notice some of them staring at me...but its probably because I'm lifting more than them lol. I weigh 142 and am wearing smaller clothes then when I weighed 130 so I'm definitely not bulky!

misscmhomer

Just go for it! Weights and a good diet get fantastic results x

thelastpicked

Not weight training for fear of bulk as a woman is like not driving your car for fear of becoming an F1 driver. It's pretty darn unlikely it'll happen, but if it does you won't be complaining, trust me.

My avatar is 1 month on the 5x5 program after a year of a machine based program. As you can see, I'm not yet the Hulk. Unfortunately.

Editing to add that I naturally have too-high levels of testosterone for a woman thanks to PCOS, and I still don't get anywhere near my male relative's bulk at my strongest.

nomorebingesgirl2014

Bump

mimiteh35

I have (or had) a bad back from acar accident. At first there would be days that i would be in so much pain that i just lie on the floor and couldn't move. This was a few years ago. Since then it got better but would still hurt if lie in one position too much or sitting or doing cleaning around the house. I started sl in february. I dont know when it happened but i no longer having back issues. I can lie in bed reading with no pain.

I am moving slowly with sl -not always adding 5lbs each day. I Increasing when i can. I really recomend lifting. For squats, i just started with body weight.

That is how I am, I don't sleep through the night without moving A TON because my back gets to be in pain and wakes me up and I have to readjust to get remotely comfortable enough to fall back to sleep. So, knowing you did SL and improved and no longer have back pain is AWESOME TO HEAR! Thanks for sharing!! This gives me hope because just using a little bit of weights with squats has shown results, and I love seeing some muscle definition in my arms, even at my skinniest in high school and college I never had muscle definition at all.

mimiteh35

I have been doing SL 5x5 for 6 months...prior to that resistence training with weights ie bodyweight lunges holding hand weights and in that time I have lost over 20inches all over, I have gone from a size 12 to a size 5/6. I weigh 156 lbs.

I went from bulky to lean...when I flex can you see muscle definiton...sure can...when I stretch my shoulders are defined...when I stand my butt is perky, when I walk my legs show the muslce...if that is those guys defintion of bulky hand them a websters...

My profile pics show befores and afters...but so you don't have to go digging top right is me bulky at 205...bottom right is me after 2 months of resistence training 175 the LBD is me in Nov 3 months into lifting not so bulky not flexed...in a size small knit dress.



http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
http://www.myfitnesspal.com/topics/show/1096001-halp-heavy-lifting-made-me-supah-bulky?page=13#posts-19366042

As you can tell this myth is wide spread...otherwise there wouldn't be so many threads dispelling it.

And for men to say it..psh just assume they are threatened cause they will have to share the squat rack and/or you will be able to lift more than them...:bigsmile:

Beautiful! and lol on the last line! Thank you so much for sharing, THIS is exactly what I envision lifting weights will get me, toned, fit, healthy, happy and SMALLER not bulky! I admit up until I started checking out MFP I too believed the heavy weights=bulky because I never saw physical proof before this web site. Love it! Thanks again for sharing!

mimiteh35

Not weight training for fear of bulk as a woman is like not driving your car for fear of becoming an F1 driver. It's pretty darn unlikely it'll happen, but if it does you won't be complaining, trust me.

My avatar is 1 month on the 5x5 program after a year of a machine based program. As you can see, I'm not yet the Hulk. Unfortunately.

Editing to add that I naturally have too-high levels of testosterone for a woman thanks to PCOS, and I still don't get anywhere near my male relative's bulk at my strongest.

Well if lifting gets a back like that, that alone is worth it! I admit I myself believed the bulk hype until I saw a few pics here and there on forums. I also worried because I'm one of those girls who are short and stocky, and I have huge calf muscles so I always assumed I'd bulk up quick and it scared me, but after seeing pics on here I was excited to look into it, but every guy I've talked to in person says the same thing, so that is why I was on the hunt for proof without women flexing to prove ya don't look bulky or "too muscular"... I LOVE your back! Thanks so much for sharing!