Women strength training... for real

stroutman81

I did what I call "remedial squatting" today. I pored over Rippetoe's Starting Strength and focused on foot position and squatting with just my body but going loooow. I did three sets of five of that and then did 3 sets of five with an empty oly bar. That was it. I am easing back slowly into lifting so I don't want to overdo it after my medical leave and wind up hurting myself. I am pretty injuryphobic and want stellar form before I start loading the bar.

I really need to study power cleans. Intimidating!

That's the way to go about it for sure. Worry about weight later. For the time being, groove those motor patterns as it's much easier to start correctly than to correct flawed movement patterns down the road.

I typically teach power cleans in segments. I'll make sure the individual can deadlift proficiently, romanian deadlift proficiently, and high pull proficiently. It's not The Way but it's something I've used successfully. Some people, on the other hand, have excellent body awareness and can get the total movement from the get go relatively easily.

Sp1nGoddess

I'm happy I stumbled on this thread! There is lots of good information here! I've been strength training off and on for years but have not been consistent - I currently do a full body workout 2x per week and change my routine every 4 weeks.

My current goal is to learn how to do a hang clean properly, so I won't hurt myself or get funny looks in the gym....

InvictusPheonix

I'm really scared to hurt my back doing dead lifts..... (herniated some disks a couple years ago playing rugby)
but i liked the video!
people always give me weird looks for doing dips/pullups/"manly" lifts at the gym.... but it's my favorite! (in fact, i kind of have to force myself to integrate cardio-like things)
annnd i'm pretty sure it still leaves me looking girl-y

stroutman81

I'm really scared to hurt my back doing dead lifts..... (herniated some disks a couple years ago playing rugby)
but i liked the video!
people always give me weird looks for doing dips/pullups/"manly" lifts at the gym.... but it's my favorite! (in fact, i kind of have to force myself to integrate cardio-like things)
annnd i'm pretty sure it still leaves me looking girl-y

You could toy with more upright versions of the deadlift... think sumo deads. It'll put less torque on the spine.

Of course deadlifts aren't necessary. I love them. But there are other options.

MoooveOverFluffy

bump

Elizabeth_C34

I LOVE LOVE LOVE lifting. I feel great, my muscles are so much tigher than before. Body fat percentage is way down. Lifting rocks.

Sp1nGoddess

Does anyone have tips for strengthening the hip flexors/rotators? I have occasional IT band issues and do a lot of stretching & rolling but I think stronger hips might help.

Thanks!

wanderlust3

bump

creasonr

http://www.youtube.com/watch?v=jEkpST0vSbg

I'm sharing this video to highlight that it's possible to get very strong without turning into a man. I know I say it time and time again on the forum and in email conversations. But I also know that seeing is believing and many of the women might 'hear' me but it's just not enough.

The kicker is... in my experience, in order to reach the physique that many women are shooting for... they need to be picking up heavy stuff and putting it back down. Form follows function. The slightly lean, yet still feminine look that many women are shooting for is a strong look. Get strong and look strong.

I posted this on my blog earlier today and there wasn't a lot of comments. Which is fine... but I hope women weren't turned off or scared by what they saw in the video.

And of the comments I did get on my profile... a common theme was "I lift weight but nowhere near that heavy." Please don't miss the forest for the trees. This isn't about lifting that much weight. Don't compare where you are are to where the women in the video are. They've built that strength over a lot of years are dedicated and hard work.

The important thing is to start at a point that's appropriate for you... no matter how light that might be. And then, after you start... the next step is to focus on getting stronger over time.

Just some random thoughts.

Stay strong,

Steve

creasonr

I have found that I am getting much stronger. However, strong women are not really in demand. I have also found that I like being stronger, it is very satisfying to be able to easily pick up something that I struggled with before. So therefore I tend to hide my strength so as not to offend people or invoke hurtful comments. I still like strength though and blogs like this are encouraging. Thank you!

Elizabeth_C34

I have found that I am getting much stronger. However, strong women are not really in demand. I have also found that I like being stronger, it is very satisfying to be able to easily pick up something that I struggled with before. So therefore I tend to hide my strength so as not to offend people or invoke hurtful comments. I still like strength though and blogs like this are encouraging. Thank you!

Don't hide it! There's nothing wrong with being a strong woman who can open jars for herself and lift her own furniture!

BeverageTreats

Does anyone have tips for strengthening the hip flexors/rotators? I have occasional IT band issues and do a lot of stretching & rolling but I think stronger hips might help.

Thanks!

You can try some leg raises. Hang from pullup bar or captain's chair and raise them up. If that is too hard you can raise them on an incline bench or flat and work up to hanging.

LesleeAH

So let me get this straight.....if you are say, 200lbs and wanting to drop a considerable amounts of pounds, you should start with high reps at a bearable (?) weight, and then as fat percentage/weight lowers, move on to higher weights doing only 8 - 10 reps?

Just want to make sure I'm doing the sensible thing!

Sp1nGoddess

Thanks alot! I will try that this week!

stroutman81

Does anyone have tips for strengthening the hip flexors/rotators? I have occasional IT band issues and do a lot of stretching & rolling but I think stronger hips might help.

Thanks!

Most of us have chronically shortened hip flexors already. Not everyone mind you... but something known as the lower crossed syndrome or anterior pelvic tilt is VERY common among the clients coming through the doors of my gym. In these cases, strengthening and shortening the flexors even more would be a bad idea.

You can test for lower crossed by having someone view you from the side view as you stand relaxed and then with your hands straight overhead. Is the line of your pants or underwear aggressively slanted downward toward the front? Is your lower back rounded? These things are sure indicators of the issue.

Point is... you can't fix most specific problems with general remedies.

It's good to see that you're foam rolling.... do lots of that on the IT band as it's a common tightness and one of the best places to use a foam roller on. At least that's what I've found.

catintheshell

bumping to save... so much awesome info and no time to read it all just yet!

CanuckLove

Love this!!!!!!!!!

lilRicki

bump

Sp1nGoddess

Does anyone have tips for strengthening the hip flexors/rotators? I have occasional IT band issues and do a lot of stretching & rolling but I think stronger hips might help.

Thanks!

Most of us have chronically shortened hip flexors already. Not everyone mind you... but something known as the lower crossed syndrome or anterior pelvic tilt is VERY common among the clients coming through the doors of my gym. In these cases, strengthening and shortening the flexors even more would be a bad idea.

You can test for lower crossed by having someone view you from the side view as you stand relaxed and then with your hands straight overhead. Is the line of your pants or underwear aggressively slanted downward toward the front? Is your lower back rounded? These things are sure indicators of the issue.

Point is... you can't fix most specific problems with general remedies.

It's good to see that you're foam rolling.... do lots of that on the IT band as it's a common tightness and one of the best places to use a foam roller on. At least that's what I've found.

Sp1nGoddess

Thanks - I sit at a desk for 8 hours a day I'm sure that does not help! I really appreciate you reply!

stroutman81

So let me get this straight.....if you are say, 200lbs and wanting to drop a considerable amounts of pounds, you should start with high reps at a bearable (?) weight, and then as fat percentage/weight lowers, move on to higher weights doing only 8 - 10 reps?

Just want to make sure I'm doing the sensible thing!

That's a general way of looking at things. Overweight and obese folks aren't going to lose muscle like their leaner counterparts that are dieting. So while they certainly can focus on heavy lifting for some of their programming, it's going to make a lot of sense to include a lot of lighter weight, higher volume, lower rest stuff.... i.e., your basic circuit training.

This will maximize calorie expenditure, which should be a focal point with overweight/obese folks as well as enhance calorie partitioning. All the while, even though it's volume-focused opposed to intensity-focused, these folks will still have a hint of strength training in their programming.

Aries03

bUMP

millerll

Steve - I promised you this a few weeks ago, but just now got around to getting the photo. Sorry, no video yet.

This is today's effort to dispel the "heavy weights will make you bulky" myth. I usually deadlift once a week, and I lift heavy (powerlifting) 5 days a week.

This photo was taken this afternoon. It's me at the completion (lock-out) of a 255-pound deadlift. For the record, I weighted in at 124 pounds this morning, I'm 49 years old and 5' 4" tall.

So that's twice bodyweight....do I look "bulky" ??? Case closed!

Edit - Jeez, sorry about the red-eye. I look like the spawn of Satan! :devil:

Rae6503

Damn. I was impressed with myself for doing 85lbs this morning. I have work to do.

millerll

Thanks! I've been at it for 30 years, so don't feel bad. You'll get there!

Meanwhile, I realized that the above photo isn't exactly flattering to me. :laugh: Who looks their best at the end of a deadlift anyway? So here's another one taken in normal clothes last New Years. I weighed the same, give or take a pound. I'm actually a normal person! Well, mostly............

Jeff92se

Steve - I promised you this a few weeks ago, but just now got around to getting the photo. Sorry, no video yet.

This is today's effort to dispel the "heavy weights will make you bulky" myth. I usually deadlift once a week, and I lift heavy (powerlifting) 5 days a week.

This photo was taken this afternoon. It's me at the completion (lock-out) of a 255-pound deadlift. For the record, I weighted in at 124 pounds this morning, I'm 49 years old and 5' 4" tall.

So that's twice bodyweight....do I look "bulky" ??? Case closed!

Edit - Jeez, sorry about the red-eye. I look like the spawn of Satan! :devil:

You go girl! Right on!

deninevi

Steve - I promised you this a few weeks ago, but just now got around to getting the photo. Sorry, no video yet.

This is today's effort to dispel the "heavy weights will make you bulky" myth. I usually deadlift once a week, and I lift heavy (powerlifting) 5 days a week.

This photo was taken this afternoon. It's me at the completion (lock-out) of a 255-pound deadlift. For the record, I weighted in at 124 pounds this morning, I'm 49 years old and 5' 4" tall.

So that's twice bodyweight....do I look "bulky" ??? Case closed!

Edit - Jeez, sorry about the red-eye. I look like the spawn of Satan! :devil:

It's so great to see strong women and no, you are not bulky. You look awesome! I just moved to the 45 lbs. plates on the deads. Love them!

LabRat529

This is a great thread. I need to read it in more detail. And I need to get over my fear of new exercises and go lift.

chrisdavey

millerll: That is inspirational!!! So good.

cutiepie2628

this is so good to know because i always worried about getting bigger while trying to lose weight