Calling all Women Lifters

guardup

Just wrote a blog entry about "Why I Lift" for all those people out there who wonder how I could possibly enjoy weight lifting.

I know... I am preaching to the choir in this thread. But hey, I bet at least some of you ride the same trip I do.

fitgirl4life

I just found your blog and loved it! I'm new to heavy lifting, but working through my "Body Sculpting Bible For Women" program, doing 3 days/week of lifting and 3 days/week of 30 min HIIT.

Current weight/BF: 121 lbs, 22%
First Goal: 117 lbs, 19%
Time: 12 Weeks

Great to find this thread!

guardup

I just found your blog and loved it! I'm new to heavy lifting, but working through my "Body Sculpting Bible For Women" program, doing 3 days/week of lifting and 3 days/week of 30 min HIIT.

Current weight/BF: 121 lbs, 22%
First Goal: 117 lbs, 19%
Time: 12 Weeks

Great to find this thread!

Thank you. :-)

Good for you on taking up a new activity. Let us know how it goes!

Tube01

Hi Ladies,

I am new to this site.. to give you my background:
I used to be quite fit and in shape from age 18-22 (am now 24) hitting the gym 5times a week doing boxing, cycling and weight training with a BF of 20%.
Developed chronic exertional compartment syndrome in my lower legs to the point I had to stop training for a year and have bi-lateral surgery. This was a very depressing time!
I’ve since got back into exercise this year which has been amazing. God how i missed it!!!
I put on about 10pounds during my downtime after surgery and am working hard to lose that as it was mainly BF 
My weekly exercise routine consists of 1x 33km ride, 3x 20min runs, weights 3x per week for 45min.
My stats:
28% BF
5ft 3in
65kgs
My goals:
Lose body fat and build muscle/strength
BF 25% then will be 20%
Weight – not fussed as long as I am building strength and getting some definition!
My lifting program typically is:
2x 12 reps as below
Assisted pull ups (set at 30kg)
Dips
Push ups (proper ones obviously!)
Seated row machine
Swiss ball sit ups
Leg raises
Squats
Lunges

I feel like my current program (which a trainer prescribed) isn’t pushing me enough even with weight increases on the machines, nor giving me the results I am after. (I know it’s not instant! :ohwell: ) So I was wondering if anyone had any tips or could suggest a program for me to follow 3-4 times per week I’d get more out off. Ya’ll see a whole lot more knowledgeable then I am that is for sure! I’ve found your thread extremely inspiring as most people I encounter suggest all women should stick to is cardio and nothing else! Any suggestions and advice most welcome :happy:

XFitMojoMom

Tube - WOW... I can only imagine the pain you must've been in. I have a thickening of my tendons and fascia in my ankle and around my soleus. A Workout containing double unders, box jumps or a lot of running puts me on the sidelines for 7-10 days and I'm so scared for it to develop into CECS (mostly because the pressure test scares the crap out of me!) So how do your legs feel now? How long was recovery?

I'll defer your program to someone else as my goals are not so much to build muscle - I just found that I really enjoy Olympic Lifting and found out that I'm pretty strong.

Good luck on your journey!

aprilshowers13

Hey ladies, I haven't been on in awhile. I just got a new computer so I'm back. I haven't been doing much heavy lifting lately because of my shoulder. But that's about to change next week. I added some rotator cuff exercises into my routine a little over a month ago and I believe its helping because my shoulder feels better.

Meghan, I just read your blogs. I loved the grunting one. :laugh:

guardup

Hey ladies, I haven't been on in awhile. I just got a new computer so I'm back. I haven't been doing much heavy lifting lately because of my shoulder. But that's about to change next week. I added some rotator cuff exercises into my routine a little over a month ago and I believe its helping because my shoulder feels better.

Meghan, I just read your blogs. I loved the grunting one. :laugh:

Glad to have you back!

Thanks for reading my blog. I posted one entry called "Overweight and Afraid of the Gym" which seems to have resonated with a lot of people. So did the "Ugly Grunt" post.

I'm glad that what I write reaches people. If it makes a difference for them and how they feel about their commitment to their health, then it's worth the time and effort.

guardup

::drum roll::

I hit a personal best today... 1 rep max of 200lb bench press.

Very pleased. :happy:

Meghan

Tube01

XfitMum - My legs are feeling better now (no pain at all! yay! Just 4 very attractive scars , although it took 3 weeks after surgery to walk again without a limp, and 6 months of deep tissue massage weekly whilst slowly re-introducing leg exercises such as running/cycling. I think my recovery was so long (12 months) because I had the CECS for 5 years and steadily made it worse to the point I could barely walk as there was always constant pain and tightness in my legs. Clear case of denial going on - I should of realised I had a problem! I am only just now seeing a muscle build up again in my right leg as that was the 2nd surgery and during the 3 week recovery period it's amazing how fast that muscle disapears!

guardup

I just posted a blog entry about working up to doing "real" pushups for anyone interested:

http://www.myfitnesspal.com/blog/guardup/view/building-up-to-the-push-up-75856

Hope this helps!

XFitMojoMom

Meghan - 200#!!? WOW. I struggle at 105... Go you!

My WOD yesterday was called the 3 Bars of Death:
10-9-8-7-6-5-4-3-2-1
1.5 x BW Deadlift (I couldn't deadlift 282# as my 1RM is 220, so I did 175#)
BW Bench Press (again, 188 pounds is way out of my league, so did 82#)
and 3/4 BW Power Cleans (my 1RM is 115, I did 90#)

Oh, I'm aching. To top it off, around 2 am this morning my 5 year old started puking and hasn't really stopped.

msbanana

I just posted a blog entry about working up to doing "real" pushups for anyone interested:

http://www.myfitnesspal.com/blog/guardup/view/building-up-to-the-push-up-75856

Hope this helps!

great advice! can pick your brain for a tip? It was brought to my attention that it looks like I'm trying to fly when I do push-ups (apparently my elbows protrude obscenely). I've attempted to correct this and feel an emense amount of pressure on my shoulders. My shoulders have been surgeried into submission- they used to just dislocate whenever they wanted and that pressure makes me nervous. Any suggestions for correcting form without that pressure? Or is it a matter of starting at ground zero and relearning the push-up?

kensky

Can I bring up the topic of spotters? Right now I'm nearing the end of my "Back Into It" phase by doing a full body routine (Sumo squat/deadlift/chest press machine/cable row/crunches). Back when I considered myself a serious lifter, I had a work out partner that was committed to the same sort of goals that I was. I don't have that now.

How can I lift heavy on my own? Dumbells? I used to pooh-pooh cybex-type machines and even cable setups but now I'm reconsidering.

guardup

great advice! can pick your brain for a tip? It was brought to my attention that it looks like I'm trying to fly when I do push-ups (apparently my elbows protrude obscenely). I've attempted to correct this and feel an emense amount of pressure on my shoulders. My shoulders have been surgeried into submission- they used to just dislocate whenever they wanted and that pressure makes me nervous. Any suggestions for correcting form without that pressure? Or is it a matter of starting at ground zero and relearning the push-up?

The best suggestion I have is to talk to a Physical Therapist about your shoulders. They are experts at helping you find how to ease into the type of exercise you want to do in a way and pace that works best for your situation.

I visit PT anytime I am recovering from an injury. They keep me from repeating the injury and help assess my form.

guardup

Can I bring up the topic of spotters? Right now I'm nearing the end of my "Back Into It" phase by doing a full body routine (Sumo squat/deadlift/chest press machine/cable row/crunches). Back when I considered myself a serious lifter, I had a work out partner that was committed to the same sort of goals that I was. I don't have that now.

How can I lift heavy on my own? Dumbells? I used to pooh-pooh cybex-type machines and even cable setups but now I'm reconsidering.

There are "Free Weight" Machines like the Smith Machine that all you to place a safety bar at a position that keeps you from dropping the weights. I use these whenever I want to lift heavy and there isn't anyone available to spot me.

Also, check out my blog entry about meeting new people who you can possibly ask to be a spotter (if they know what they are doing): http://www.myfitnesspal.com/blog/guardup/view/removing-intimidation-from-the-gym-75869

kensky

Oh I know about the Smith machine! (It's usually taken up by a dude doing a bench press.) My snarky workout partner and I used to...snark...on those doing light weights and high reps on the Smith machine but maybe my inner need to do "real" free weights will overcome my outer introvert and I'll hit up one of the bench pressing dudes to spot me while I squat to failure!

I also need to post a sign or a something to find an early morning weight training partner. I'd prefer a girl. I have a good friend who actually *bought me* my membership to our rec center but she's enamoured of the P90x stuff and not so jazzed about heavy/slow/low squats.

sbilyeu75

Oh I know about the Smith machine! (It's usually taken up by a dude doing a bench press.) My snarky workout partner and I used to...snark...on those doing light weights and high reps on the Smith machine but maybe my inner need to do "real" free weights will overcome my outer introvert and I'll hit up one of the bench pressing dudes to spot me while I squat to failure!

I also need to post a sign or a something to find an early morning weight training partner. I'd prefer a girl. I have a good friend who actually *bought me* my membership to our rec center but she's enamoured of the P90x stuff and not so jazzed about heavy/slow/low squats.

I looked for a year for a partner. I found one but then her little boy won't stay in the kid area (I think she needs to cut the umbilical cord). So alas, she goes in at 5am and I'm there at 8am, both of us working out alone. :frown:

stephanielynn76

Can I bring up the topic of spotters? Right now I'm nearing the end of my "Back Into It" phase by doing a full body routine (Sumo squat/deadlift/chest press machine/cable row/crunches). Back when I considered myself a serious lifter, I had a work out partner that was committed to the same sort of goals that I was. I don't have that now.

How can I lift heavy on my own? Dumbells? I used to pooh-pooh cybex-type machines and even cable setups but now I'm reconsidering.

I have the same issue... no spot. I, personally, use all those cybex-type machines and the cables. I've used them for years and was trained on them by my super buff husband. He uses them too where appropriate. Why do you think they won't be effective? If you load enough weight on there to make it challenging (you'll have to put more than you usually lift in free weights) you can definitely build some muscle. For me I'd rather be safe than feel like I HAVE to use free weights for everything.

kensky

Well, now this is going back into my True Gym Rat days but our reasoning was--way back when--that using the real bars and free weights use more of your muscles (esp. in your core) for the biggies like squats and bench press. And I still think that is probably true but--as for me and where I am right now in this process--I think I would probably be able to make incredible gains with the cybex/cable setups instead of fretting over lack of spotters and free weights.

I think I can probably table this concern (How can I lift potentially dangerous amounts of free weights on my own?) until it is actually a physical possibility for me. I do think I can begin the next phase of my lifting routine--moving away from my M/W/F full-body schedule into one that features the dreaded Leg Day, etc.

rose1617

Meghan - 200#!!? WOW. I struggle at 105... Go you!

My WOD yesterday was called the 3 Bars of Death:
10-9-8-7-6-5-4-3-2-1
1.5 x BW Deadlift (I couldn't deadlift 282# as my 1RM is 220, so I did 175#)
BW Bench Press (again, 188 pounds is way out of my league, so did 82#)
and 3/4 BW Power Cleans (my 1RM is 115, I did 90#)

Oh, I'm aching. To top it off, around 2 am this morning my 5 year old started puking and hasn't really stopped.

Ah, Linda. Pain with the bar LOL.
I think the last time we did that WOD was in the summer.
I, too, struggle around 100# for my 1RM Bench press. Haven't had the spotter to try and go heavier yet. Did the Barbell Beast with 105# last week.

Last night we did 50' OH walking lunge and 21 burpees - 5 rounds for time. Took me 15. My butt hurts today! LOL.
Tonight's is Jumping Randy (Randy- 75 power snatches, but at every minute do 6 lateral jumps over the bar). I remember posting 5 minutes for Randy last time.

Doing another competition Fran for fundraiser this Saturday and a 5k next Saturday. I certainly have my work cut out for me for March.

guardup

Had a really good day at the gym today. Does anyone else do foam roll self massage after lifting?

My triceps were so sore it brought tears to my eyes as I was working them on the foam roll. Good thing... my deep tissue massage appointment was postponed.

guardup

Oh I know about the Smith machine! (It's usually taken up by a dude doing a bench press.) My snarky workout partner and I used to...snark...on those doing light weights and high reps on the Smith machine but maybe my inner need to do "real" free weights will overcome my outer introvert and I'll hit up one of the bench pressing dudes to spot me while I squat to failure!

I also need to post a sign or a something to find an early morning weight training partner. I'd prefer a girl. I have a good friend who actually *bought me* my membership to our rec center but she's enamoured of the P90x stuff and not so jazzed about heavy/slow/low squats.

At our gym, we have something called a 3D Trainer... it's like a Smith Machine but it allows forward and backward movement as well as up and down. You can set the catch bars for safety at a level that is right above your chest. Then lift to failure (or til your last full rep). As long as you don't mind squirming out from under the bar, it's a great "spotter" for heavy sets.

XFitMojoMom

Had a really good day at the gym today. Does anyone else do foam roll self massage after lifting?

My triceps were so sore it brought tears to my eyes as I was working them on the foam roll. Good thing... my deep tissue massage appointment was postponed.

I always roll my lower back before a WOD... I wish I could roll my hips, but like your tri's, it brings tears to my eyes!

I bought a 16kg kettle bell!

ukgirly01

Bump

Tree72

Thanks so much for sharing your knowledge and inspiration. I'm not a serious lifter, but have been working on losing fat and building overall lean body mass.

If you're still looking for protein supplements, I can recommend Biochem Sports 100% Whey Protein Powder. My trainer wanted me to seriously increase my protein intake (to about 100 to 120 g per day) and I was having a very hard time getting enough with regular foods. I tried a few of the protein shake supplements, but can't stand all the added "stuff" (either the taste or how it makes me feel). The natural flavor has 20g of protein and 1g of carbs. The ingredients are: Whey protein Isolate, Natural Vanilla Flavor, Natural Flavors, Xanthan Gum, Lecithin.

Thanks again for the inspiration. I've very much enjoyed reading this thread and will be following your blog now.

XFitMojoMom

Did a CrossFit Total last week and crushed my previous deadlift record (from 220) to 240, and my back squat from 172 to 185. My shoulder press flatlined. I was aiming for 95# but kept my previous record of 92#. Amazing what 3 pounds can do!
Sunday I practiced my push press and power cleans. Got a 120 pound push press and failed a 115 pound power clean.

Sweet13_Princess

I need clarification here. What is the difference between Supersets and Combination moves?

Shannon

brityn

I ran a 1/2 marathon Sunday so I've been off heavy lifting for a couple weeks since I started tapering. My legs are feeling anxious so I think I'll start back tomorrow. Can't wait to see what my crazy PT has in store for me. I've noticed that as my miles crept up i started running a little knock-kneed and read that that sometimes is because of weak hip flexors. So, that's where we're starting. My husband has been working his in his regular leg routine and it doesn't look fun.

amccrazgrl

I enjoy lifting free weights/barbells/machines.
I hate all cardio, treadmill,elliptical,bike!!!

I just started lifting free weights in mid February after have been a member at Curves for women the past 5 years. I know I have gained some muscle from that but decided it was time to change it up and now I'm a member at Gold's. My gf and I are usually the only girls in the weight section. I don't mind the looks b/c I like what I'm doing. We are only on our 2 different workout routines. We did 3 different things MWF for about a month now were onto something else for MWF for the next month.

We have done Turkish Get-ups for warm ups.
Medicine Ball Abs,Dumbbell Chest Press, Seated Dumbbell Shoulder Press,Bench Dips, Triple-Delts and Chest Flyes.
Dumbbell Deadlifts, Side Plank, Plank, Lat Pulldown reverse grip, and Partner Sit-ups.
Hamstring Curl,Decline Sit-ups, Lungs w/ DBs, Step-ups w/ DBs, Oblique w/ plates and leg raises.

We just started our 1st week of 2nd routines yesterday and I must say I LOVEEEEE the Barbell Clean & Press.

kensky

Hi Shannon! I am doing the New Rules of Lifting for Women program which involves supersets (and some combination moves, actually) and if I can explain this correctly it's like this: Supersets involve alternating different sets of exercises which hit different muscle groups while combination moves are 2-step moves such as an lunge/shoulder press. So an example of a superset would be 12 lunges then 10 swiss ball crunches then 12 lunges then back to the crunches. The idea being, that you are still giving those hit muscle groups time to rest while working different muscles. I like it b/c I can work hard and be done in 30 minutes!