StrongLifts 5X5 - help I'm a girl

mallred76

I've just discovered StrongLifts yesterday and I want to do this, but I'm nervous. I haven't been able to find many women doing it to see if it is practical for us. I'm only 5'4" 121 lbs and until recently never tried to lift heavy. I've been lifting for 2 months and am up to the bar plus 60 lbs (I'm not sure how much the bar weighs at my gym) on my squats. Same for deadlifts doing 3x6. I've been using two 25 lb dumbbells for my bench press. I love cardio and wonder how much would be recommended on this program. I'm looking to get stronger and to get more defined.

So my questions are the following:
1. Do you think this is a practical workout for a woman?
2. If so how much weight should I start with and how much weight should I add each workout?
3. How much cardio would you suggest?
4. Can you get cut doing this program?

Thanks!

AlbionOakley

1. yes
2. start with just the bar, add 5lbs each time. if you struggle add less if you can
3. As much as you like initially, then if you start failing with the weights cut back on the cardio
4. If you eat enough to put on weight you will put on muscle. If you are losing weight you may initially put some muscle on but you wont progress as far before you start failing weights. In short, yes!

Barneystinson

I'm a 5 foot female who has followed Stronglifts for a few months.

I do recommend starting with the bar on the rows and bench, sometimes have to revert to dummbells on overhead press because it's a weak lift for me using the barbell for some reason.

Standard York / Olympic bar is 45 lb.

On adding weight - rule of thumb like the previous poster said is to add 5 lb. Some weeks I'll de-load to take a break and work on form. I'm training for a half marathon along with doing Stronglifts and I only lift 2x per week instead of the recommended 3x. I have a tendency to build strength quickly in my lower body and I'm still seeing gains at 2x per week, so I'll roll with that. I also add some other stuff like tricep dips, pull ups, sit ups, hanging leg raises, etc. to the end of my workout.