Women strength training... for real

captawesome

Bump for later!

sofaking6

Thanks for replying! I will never have more than like 25% ROM unless they come up with a repair, but I should be able to carry a light bar.

I'd have you focusing on movements within your limited range of motion. You could still get super strong in squat and deadlift variations. Probably a lot of pulling stuff too. It's the pressing stuff that could pose challenges, but even there you could probably find workarounds. I'm not sure of your specifics, but things like floor presses and pin presses that limit the range of motion would be things I'd think about.

Oh, and obviously working on strengthening the muscles that are responsible for glenohumeral stability. I'm guessing you've had extensive damage to ligaments primarily.

Thanks! I assume I was born with faulty ligaments or some kind of small deformity...the first time it dislocated was on a slip& slide @2 or 3 years of age...then a tow rope for a kid's ski run, then tubing on the lake, etc etc... I have done a LOT of physical therapy over the years lol. I have issues with other ligaments as well but none hold me back like this does.

I love deadlifts...I will definitely look for different variations. I thought that the front-loaded squats might work for me but it sounds like they are nowhere near as effective as holding the bar on your back. but arms up and back is a risky posture....is there anything that can substiture for actually holding a bar? Thanks again..I don't want to hog up the thread so feel free to msg if you prefer.

MzMiller1215

I absolutely ENJOY strength training! The majority of the time, I am the only female in the weights section of my gym. It used to intimidate me but, it doesn't bother me anymore, especially after receiving compliments from the guys on my form.

mirgss

I would like to add to Steve's statement about less=\=better.

I got tiredof doing lots of cardio amd eating at 1200 calories and feeling deprived all the time. Recently i started lifting heavy and increased my calorie intake to around 1500 a day, and have somewhat fallen off the cardio wagon (had 3 rest days in the last week instead of 1).

I have lost almosr 3 lbs. in 2 weeks. After a month long plateau on my previous plan.

stroutman81

Thanks for replying! I will never have more than like 25% ROM unless they come up with a repair, but I should be able to carry a light bar.

I'd have you focusing on movements within your limited range of motion. You could still get super strong in squat and deadlift variations. Probably a lot of pulling stuff too. It's the pressing stuff that could pose challenges, but even there you could probably find workarounds. I'm not sure of your specifics, but things like floor presses and pin presses that limit the range of motion would be things I'd think about.

Oh, and obviously working on strengthening the muscles that are responsible for glenohumeral stability. I'm guessing you've had extensive damage to ligaments primarily.

Thanks! I assume I was born with faulty ligaments or some kind of small deformity...the first time it dislocated was on a slip& slide @2 or 3 years of age...then a tow rope for a kid's ski run, then tubing on the lake, etc etc... I have done a LOT of physical therapy over the years lol. I have issues with other ligaments as well but none hold me back like this does.

I love deadlifts...I will definitely look for different variations. I thought that the front-loaded squats might work for me but it sounds like they are nowhere near as effective as holding the bar on your back. but arms up and back is a risky posture....is there anything that can substiture for actually holding a bar? Thanks again..I don't want to hog up the thread so feel free to msg if you prefer.

Rather than deadlift, I like to think in terms of movement patterns. The deadlift is primarily a hip hinge movement. Other hip hinge movements include barbell hip thrusts, cable pull throughs, rack pulls, romanian deadlifts, sumo deadlifts, suitcase deadlifts, single leg romanian deadlifts, etc.

Yeah, I'd definitely shy away from standard barbell back squats. They're a great exercise, but do you need them? Heck no. Dumbbell goblet squats would be an ideal starting point for you I think. I like single leg work in the squatting motion too, like split squats, lunge variations, rear foot elevated split squats, etc. If you had access to something like a cambered squat bar, which I have in my gym, you *might* be able to experiment with back squats... but most gyms do not have one.

djthom

Bookmarking to read later! This is a great thread, but I'm only on page 9 of 17 and it's getting late. I'm 51 and just started lifting a few months ago. I'm not sure it would be considered heavy, I'm up to 25 lbs. dumbell bench press. My gym only has dumbells & smithmachines. I was taught 3 reps 12, 10 & 8 each using heavier weights. Interested in learning new stuff and learning to lift heavier and hopefully dropping another 15 to 20 lbs.

stroutman81

I would like to add to Steve's statement about less=\=better.

I got tiredof doing lots of cardio amd eating at 1200 calories and feeling deprived all the time. Recently i started lifting heavy and increased my calorie intake to around 1500 a day, and have somewhat fallen off the cardio wagon (had 3 rest days in the last week instead of 1).

I have lost almosr 3 lbs. in 2 weeks. After a month long plateau on my previous plan.

Congrats! Thanks for the testimony of an approach that's too often overlooked around here.

stroutman81

Bookmarking to read later! This is a great thread, but I'm only on page 9 of 17 and it's getting late. I'm 51 and just started lifting a few months ago. I'm not sure it would be considered heavy, I'm up to 25 lbs. dumbell bench press. My gym only has dumbells & smithmachines. I was taught 3 reps 12, 10 & 8 each using heavier weights. Interested in learning new stuff and learning to lift heavier and hopefully dropping another 15 to 20 lbs.

Most of the best information in this thread is actually in the first version of this thread. It grew too large and spilled over into this thread. But the first thread was epic.

mmhenry28

Bookmarking to read later! This is a great thread, but I'm only on page 9 of 17 and it's getting late. I'm 51 and just started lifting a few months ago. I'm not sure it would be considered heavy, I'm up to 25 lbs. dumbell bench press. My gym only has dumbells & smithmachines. I was taught 3 reps 12, 10 & 8 each using heavier weights. Interested in learning new stuff and learning to lift heavier and hopefully dropping another 15 to 20 lbs.

Most of the best information in this thread is actually in the first version of this thread. It grew too large and spilled over into this thread. But the first thread was epic.

Does the original thread have the same name as this?

stroutman81

Bookmarking to read later! This is a great thread, but I'm only on page 9 of 17 and it's getting late. I'm 51 and just started lifting a few months ago. I'm not sure it would be considered heavy, I'm up to 25 lbs. dumbell bench press. My gym only has dumbells & smithmachines. I was taught 3 reps 12, 10 & 8 each using heavier weights. Interested in learning new stuff and learning to lift heavier and hopefully dropping another 15 to 20 lbs.

Most of the best information in this thread is actually in the first version of this thread. It grew too large and spilled over into this thread. But the first thread was epic.

Does the original thread have the same name as this?

Oh shoot... scratch that. I was confused for a second thinking I was in the "relatively lean getting leaner" thread. There is only one version of this thread.

Sorry!

sofaking6

Thanks for replying! I will never have more than like 25% ROM unless they come up with a repair, but I should be able to carry a light bar.

I'd have you focusing on movements within your limited range of motion. You could still get super strong in squat and deadlift variations. Probably a lot of pulling stuff too. It's the pressing stuff that could pose challenges, but even there you could probably find workarounds. I'm not sure of your specifics, but things like floor presses and pin presses that limit the range of motion would be things I'd think about.

Oh, and obviously working on strengthening the muscles that are responsible for glenohumeral stability. I'm guessing you've had extensive damage to ligaments primarily.

Thanks! I assume I was born with faulty ligaments or some kind of small deformity...the first time it dislocated was on a slip& slide @2 or 3 years of age...then a tow rope for a kid's ski run, then tubing on the lake, etc etc... I have done a LOT of physical therapy over the years lol. I have issues with other ligaments as well but none hold me back like this does.

I love deadlifts...I will definitely look for different variations. I thought that the front-loaded squats might work for me but it sounds like they are nowhere near as effective as holding the bar on your back. but arms up and back is a risky posture....is there anything that can substiture for actually holding a bar? Thanks again..I don't want to hog up the thread so feel free to msg if you prefer.

Rather than deadlift, I like to think in terms of movement patterns. The deadlift is primarily a hip hinge movement. Other hip hinge movements include barbell hip thrusts, cable pull throughs, rack pulls, romanian deadlifts, sumo deadlifts, suitcase deadlifts, single leg romanian deadlifts, etc.

Yeah, I'd definitely shy away from standard barbell back squats. They're a great exercise, but do you need them? Heck no. Dumbbell goblet squats would be an ideal starting point for you I think. I like single leg work in the squatting motion too, like split squats, lunge variations, rear foot elevated split squats, etc. If you had access to something like a cambered squat bar, which I have in my gym, you *might* be able to experiment with back squats... but most gyms do not have one.

That is a long list of great ideas that I think could really work..thank you VERY much!

GreenEyedGrl86

bump

MommaFuhrer

That video is AMAZING!!

itgeekwoman

I work out with weights at least 5 times a week. I do cardio 6 days a week in the mornings on the bike, then I do weights (3 days of cardio sets) in the evenings with a personal trainer or on my own. I do this in order to lose inches and tone muscles. I've lost over 40 inches in the last 7 months and I have sooo many more to go. It is addictive to see the changes in the muscles or to even see muscle definition where before there were granny arms.

I won't ever be a super buff ARNIE equivalent because I don't have the same level of testosterone as a man.. and I'm not stacking. I just want to look great and toned. It is very sexy seeing muscles, because it's easy to see that someone is taking care of their body when the muscles are prominent.

lisakyle_11

sweet. thanks!

stroutman81

You're welcome!

deninevi

bump

stroutman81

bump

nz_deevaa

Hi Steve, what's your take on calorie intake for women lifting who want to lose weight?

I've been eating 1200 plus eating back my exercise cals, and I've lost 23kg over the past 11mths.

I didn't work out or calorie count when I went overseas for 3wks at Christmas, and I had knee surgery 2wks ago, so I lifted my calories to maintenance during that time also... I'm just about to put my calories back down again, but I've been reading so much about TDEE and BMR, I'm rethinking my calorie intake.

I used a few different calculators to get my BMR and it comes to about 1,700. Which seems such a huge jump from 1,200.

I'm tempted to up my calories for a month and see how I go.

Do you have any advice?

chrisdavey

I'm not Steve but:

You may find this helpful

http://www.myfitnesspal.com/topics/show/172515-frantic-about-adhering-to-the-right-calorie-intake-read-t

Basically, looks like you're at the assess and adjust if necessary stage. Is what you're currently doing working? If so, stick with it

Hi Steve, what's your take on calorie intake for women lifting who want to lose weight?

I've been eating 1200 plus eating back my exercise cals, and I've lost 23kg over the past 11mths.

I didn't work out or calorie count when I went overseas for 3wks at Christmas, and I had knee surgery 2wks ago, so I lifted my calories to maintenance during that time also... I'm just about to put my calories back down again, but I've been reading so much about TEEDEE and BMR, I'm rethinking my calorie intake.

I used a few different calculators to get my BMR and it comes to about 1,700. Which seems such a huge jump from 1,200.

I'm tempted to up my calories for a month and see how I go.

Do you have any advice?

nz_deevaa

Thanks Chris.

I feel like I haven't lost much since Christmas, but when I actually look at the numbers, I've lost a 2 kilos in 2mths.

In those 2mths, I've had surgery, and been at maintenance/not worked out for 2 of those weeks... so 2kgs is probably a good number.

chrisdavey

Thanks Chris.

I feel like I haven't lost much since Christmas, but when I actually look at the numbers, I've lost a 2 kilos in 2mths.

In those 2mths, I've had surgery, and been at maintenance/not worked out for 2 of those weeks... so 2kgs is probably a good number.

If you lost 2kg then you aren't at maintenance But yeah, sounds like you're still heading in the right direction.

Basically, just remember that as you lose the weight you will at some stage have to reduce the calorie deficit. Larger people can get away with larger deficits without losing LBM (provided adequate training & protein intake) and as you get closer to goal weight deficit needs to be smaller to preserve LBM.

I really wish I knew that when I went through my large weight loss stage! Would have saved me 2 years of skinny fatness!

nz_deevaa

Thanks Chris.

I feel like I haven't lost much since Christmas, but when I actually look at the numbers, I've lost a 2 kilos in 2mths.

In those 2mths, I've had surgery, and been at maintenance/not worked out for 2 of those weeks... so 2kgs is probably a good number.

If you lost 2kg then you aren't at maintenance But yeah, sounds like you're still heading in the right direction.

I was only at maintenance for two weeks of the two months.

I've still got 40kgs to lose, I'm at 102.5kg currently. I lift heavy with a PT once a week, and do Body Pump twice a week, plus a 20min or so cardio session once a week.

I've had two tears in the cartilage in my knee, so I was on a modified program for the past 4-5months (no squats/lunges/stairs/high impact), but now that's fixed I should be back into things soon, I have my follow-up with the surgeon tomorrow, so I think I'll be on the modified program for another 2-4wks, and then back at full training after that. Huzzah!

Natx83

Chris is a champion. I train with Chris which I have only really started in the last few weeks. I am really only doing lifting with a small amount of metabolic stuff. I have gone from not doing much, just regular day to day work related movement to working out 3 days a week and doing something light most rest days. I lost 1.8kgs or 4lbs in a week. Obviously this loss will slow down as I get closer to my goal weight of about 84kg... Maybe my body can go lower, thats the lowest I have been in the last 5 years but I was never working out this hard before.

I have already noticed a change in my upper body strength and appearance. I never thought I would say this but im looking forward to getting into the heavier lifting and challenging myself. have just started out light and have gone up in weight in every exercise every workout except for over head press. Im looking forward to when im repping my body weight in bench etc instead of it as just a 1rep max.

I have ****ty ankles and hips so running and doing major cardio stuff was never going to be a strong point of mine.. plus I hate the idea of running lol. I dont understand why anyone wouldnt want to get into lifting!

Looking forward to deadlifting over 220lbs! Will get there one day!

snookumss

Great post Must save the info for later review!

chrisdavey

NZ_deevaa: At 102kg, I'd estimate maintenance cals around 3100 cals or so. I had a look at you're diary and looks like avg around 2000 or so which seems like a good deficit at this stage. 1000/day is sustainable until you get closer to you're goal weight. I'd probably reassess every 5kg or so Good luck at the surgeon and for the recovery! I HATE injuries!

Nugget: thanks brother I'm pretty sure you could deadlift 220lbs today but we will take it slowly as no need to rush.

nz_deevaa

LOL you aren't listening! 2000cals have only been the past two weeks Don't look too closely at those two weeks either, my 14yr old son did a lot of cooking while I was off my feet.

I've been at 1200 - 1400 for appox 10mths.

My question was, should I go up to closer to 1700 as that's my estimated BMR.

BTW, I've seen what you eat in the food photos thread, that makes you hero status here too.

funkycamper

LOL you aren't listening! 2000cals have only been the past two weeks Don't look too closely at those two weeks either, my 14yr old son did a lot of cooking while I was off my feet.

I've been at 1200 - 1400 for appox 10mths.

My question was, should I go up to closer to 1700 as that's my estimated BMR.

BTW, I've seen what you eat in the food photos thread, that makes you hero status here too.

Yes. You really should always eat at least your BMR+most exercise calories. (I only say most instead of all to allow wiggle room for miscalculations.)

melanieparker13

bump