Ladies, when did you see strength training results?

mamamudbug

It's reassuring that some of you have said it takes a month or two (or more). I'm making noticeable strength gains but nothing's moving on the scale or measuring tape. Just made some changes to my diet, so, hopefully I'll see some changes in the next couple of weeks.

chiera88

bump

2 weeks

rainbowbow

I've started seeing noticeable changes in about 3 weeks or so. Gotta keep at it though! I'm also doing the new rules of lifting which is a 6 months program. I'm almost done with level 1 which is 16 workouts, 3 times a week, so about 6 weeks of exercises.

LorinaLynn

I noticed a big change in my arms, shoulders and back after a month. I started in July.

A timeline of sorts of my back and bum:



From last June to earlier this month:



Not much change from the front:

CoryIda

I saw some results within a few weeks. I saw noticeable results after about a month and a half, but a lot of that had to do with how I was eating, too - muscles love protein. A few months in, small changes are less noticeable but my strength continues to increase.

Abelders

How many lbs have you lost since you started the 30 day Shred?

Beeps2011

The personal trainers who have necessary knowledge of physiology suggest where you are a beginning heavy lifter:

- measurements should start to change after 4 weeks
- you should start to notice changes after 8 weeks
- your friends and families will start to notice changes after 12 weeks

Weight-training (heavy-lifting) is WAY more about the long-term than any short-term bang for your buck. And, it's about progress, not perfection.

Just my $0.02

BAMFMeredith

I do strength training about 4 times a week, 2 days of upper body, 2 days lower body (core is always incorporated) and once I moved to lower reps/higher weight, I kid you not, in like 2 weeks I noticed a difference. I've lost 2 pants sizes (well, almost 3, my jeans are a little big right now!) in the last 2 months!

I know it's been posted on here a ton, but once I started using New Rules of Weight Lifting for Women, I seriously noticed huge changes and I will never go back to lower weight/higher reps again!

AbiNichole

My body changes the fastest when I do a mix of cardio and strength training. Lift heavy! Think 8-10 reps max. You should be struggling on the last set of all of your exercises. I see results in about 2 weeks from starting a new program.

Also- if you're going to eat back your exercise calories make sure you're eating mostly protein & veggies. Limit the carbs you eat after working out. Your body needs the protein to rebuild the muscle.

I personally don't eat back my exercise calories and don't eat after working out at night (usually 8 or 9 PM.)

Happy Training! :flowerforyou:

Erica0718

BUMP

EllieMo

What do you classify as results? I do a Body Pump class, the fact that I feel comfortable increasing the weights I use tells me I am achieving results, though as my muscles are still very much covered fat I'm not seeing results in an aesthetic sense

fmbomzo

I'm on Day 15 of Supreme 90 -- a 90-day muscle confusion program combining strength training with a little cardio weaved in.

Great discussion. My family and coworkers are noticing a difference. I notice a difference in strength (having to add more weight to keep the intensity up). My obliques are changing quickly, it's feels and looks like someone pinched my sides. My back fat is diminishing and my "baby guns" are forming (wish the bat wings under my arms would tone as fast).

I'm going to get a copy of the NROLFW because I've seen nothing but glowing reviews on MFP by various people. I'm still trying to get over the scale anxiety. I just need to hide it for a month maybe. I do want to lose weight, but I think the long-term benefits of strength training will get me there if I just remain patient. The fact that my coworkers think I've lost a lot of weight means that something is working... at least I'm leaner.

MelissaGraham7

curious - along this topic - I am just beginning lifting. What is the difference and/or value of lifting lighter weights with more repetitions versus heavier weights with lower repetitions? Isn't it the lighter/more for tone versus heavier/less for bulking up (which many females do not desire)? Input appreciated for this newbie

chuisle

curious - along this topic - I am just beginning lifting. What is the difference and/or value of lifting lighter weights with more repetitions versus heavier weights with lower repetitions? Isn't it the lighter/more for tone versus heavier/less for bulking up (which many females do not desire)? Input appreciated for this newbie

You will NOT bulk up, I repeat, you will NOT bulk up!!!!

Saying I don't want to look bulky (or like a body builder) is akin to saying, eh, I don't want to run, I might go to the olympics.

Now, good programs heavy lifting programs will vary from as little as 5 reps - 15 (give or take) depending on the workout. Don't be scared to LIFT HEAVY. It will do wonders.

ablykins

I have been lifting really heavy for about 5 months and felt results before I saw them. I did see noticeable difference within a month. When it comes to really being able to see transformation with weight lifting- diet is critical and it is not just a matter of calories in and calories out. Your results will depend greatly on how hard and heavy you push yourself. Congrats on starting a weight training program- it is so rewarding!:flowerforyou:

BAMFMeredith

curious - along this topic - I am just beginning lifting. What is the difference and/or value of lifting lighter weights with more repetitions versus heavier weights with lower repetitions? Isn't it the lighter/more for tone versus heavier/less for bulking up (which many females do not desire)? Input appreciated for this newbie

You will NOT bulk up, I repeat, you will NOT bulk up!!!!

Saying I don't want to look bulky (or like a body builder) is akin to saying, eh, I don't want to run, I might go to the olympics.

Now, good programs heavy lifting programs will vary from as little as 5 reps - 15 (give or take) depending on the workout. Don't be scared to LIFT HEAVY. It will do wonders.

I concur! The only way a woman can bulk up is if she is supplementing, as it requires more testosterone than we produce to get man muscles.

Now--there are women who have less body fat and more muscle definition that I have seen some refer to as "bulky" but it takes an insane amount of work to get there, so unless you're purposely trying for that, you won't be in that category.

Go heavy. Plus, once you start lifting heavier, you kinda get this little rush out of "how much can I do today??" Or at least I do. I get all excited when my max goes up

Edited to add that once I switched my weight lifting method from low weight/high reps to high weight/low reps, I lose inches like twice as fast. Not even kidding. And my butt is quite a bit perkier

Rosemarose

bump

angbecks

I did Jillian Michaels for 3 months before I saw any results. I wasn't monitoring my food intake and so the changes that were happening were well hidden underneath all the weight i needed to lose. I noticed increased energy and more strength, but measurements and weight didn't change till I changed my diet. I haven't noticed any major changes (not 13" for sure) but i'm slowly moving the scale about a pound a week, even on the weeks when my diet isn't stellar (and the food part is the hardest for me). So I know my metabolism has increased which is good for the long haul. Keep on Keepin on!! It will be worth it!

lisaisso

i have been lifting heavy for 6 weeks now.. i have had awesome strength gains, and i can tell a lot by the mirror. i need to take pics for real..
i'm 5'9 and 219 and the scale just isn't moving in the right direction- i've lost 35 lb, almost halfway thru to goal (til i re-evaluate) and my last loss was 3 weeks ago at only -0.8.
for the past 2 weeks the scale has gone UP to 222.
this past week i've really focused on upping my protein WAY more.
approx 3 weeks ago i began eating more, close to TDEE on WO days and TDEE-20-30% on rest days..
i also do cycling/spinning classes 2-3x a week, and short dog walks a few times a week.

i hope that is what my body needs to actually reflect on the scale. i dont wanna live by the scale, but at 219 it's SO EFFING frustrating b/c it HAS to come off, am i right?

wahh.

MelissaGraham7

Thanks for the input, ladies! Much appreciated. I see reference to the book NROLFW so I might go get that. Onward and upward!

1989Angela

IpuffyheartHeelsinthegym

took me about a month to start noticing changes, combined with eating cleaner, that is

Manabug01

Other people started noticing more muscle on me about 3 weeks in doing Jamie Eason's 12 wk shred. It's awesome and I love how structured it is. Arms and legs definitely were the first to pop. Now im addicted lol Keep it up!

chuisle

Thanks for the input, ladies! Much appreciated. I see reference to the book NROLFW so I might go get that. Onward and upward!

Totally worth buying!

In my opinion, much superior to a lot of the programs out there (sadly including Jamie Eason's on bodybuilding.com)

DanielleRN8

Can you do the NROLFW at home with hand weights?

julia80

snip
Not much change from the front:

I see a huge change from the front! Your waist is tiny! Good work! I hope my belly turns out like yours!

hesn92

I want to start lifting heavy but I can't afford a gym membership... and I don't have any heavy weights at home (the highest I have are 8lb lol) All I do is a Jillian Michaels workout (No More Trouble Zones) but it uses 3lb weights...

I guess my options are to either go to a gym or buy a bunch of weights. Sucks.

vmclach

i'm not going to lie to you. You aren't really doing very much. I know it's your first week or whatever, but it takes a very long time to see significant results. You might notice little things, but overall, the transformation does not happen overnight

karinaes

in as little as two weeks

Bentley2718

You're only working the muscles once a week, so I would imagine it will take a while to see results. Keep in mind that in a month, you will have only lifted that muscle group 4 times. Also, if you're lifting at your (safe) max, it would be unusual for you to be able to up the weight every week consistently.

Personally, I think it took me about a month of lifting three times a week to see results, although I already had some muscle from pole dancing and my body fat is not low, so it's a little more difficult to see my muscle. I go up in weight at most every couple of weeks.