Ladies, when did you see strength training results?

pstaceyca

Bump!

Kenzietea2

Literally two weeks before I could see a difference.

megmay2591

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

I don't expect it to happen overnight, or even in 2-3 weeks. I'm just trying to get a gauge of what other people have experienced.

megmay2591

I have NROWLFW and I've nearly finished reading it now. I have access to my University's gym on Tuesdays and Thursdays because of the class I am taking, which my routine was designed for, and was designed by my professor. I am thinking I will add some of the NROWLFW moves to my routine so hopefully that will improve my workout.

I know lifting two days a week isn't optimal, but it's all I can do for now since it's free with my University fees. By the summer, I'll be able to afford the real gym membership on campus and I'll start lifting three times a week.

Which moves from NROWL do you recommend I add to my routine?

reneegee23

It took me about a month to see some small results. I'm five months in and can see a huge difference - especially in my legs. I still have a lot of weight to lose before I will see any real definition, but in terms of physical differences, lifting has made me better at all other physical activities, like running and cross training. Everything works better when you're strong

Monanik

I love this thread ladies! I have a ? What exactly do you mean by lifting heavy? Thanks in advance!

vegamy

My weight lifting and krav maga partner started strength training with me in the beginning of November. A little over 4 months later she is very toned and very strong- her arms and back especially have seen great results and she remains "all female" (i.e. she does not look like an east german female lifter).

I believe after about two months of working out 4 days a week she (and I) really started noticing results.

She is now deceptively strong and hits like a 20 foot box truck. This summer we both are really going to work on strength and core as we have a tough mudder to run.

And we used the Big Beyond Belief program (modified for her- she replaced each weeks Day 4 by re-doing Day 3 since Day 4 is meant for massive muscle growth)

That'd be me (in the quoted post) ;-). I think I noticed results after the first month.

I posted a topic and a pic because I suddenly noticed I'm starting to get back muscles, yay! Take lots of progress pics!

http://www.myfitnesspal.com/topics/show/546034-back-muscles-after-4-months-strength-training-wow

megmay2591

Bump!

Still looking for an answer on my above post ^^^^

mamamudbug

I don't remember everything from NROLFW but I would focus on compound moves like squats, deadlift, rows, bench press, etc.

megmay2591

I've been doing rows and bench press. I've also been doing the Leg Press, is that equivalent to the deadlift? Or should I do deadlift instead?

I'll for sure begin incorporating squats too!

megmay2591

I've been doing rows and bench press. I've also been doing the Leg Press, is that equivalent to the deadlift? Or should I do deadlift instead?

I'll for sure begin incorporating squats too!

Scratch that, I'm doing the leg press which I know is similar to the squat. Should I stick with the leg press for a while or should I try real squats? And should I deadlift....sounds scary lol??

reneegee23

I've been doing rows and bench press. I've also been doing the Leg Press, is that equivalent to the deadlift? Or should I do deadlift instead?

I'll for sure begin incorporating squats too!

Scratch that, I'm doing the leg press which I know is similar to the squat. Should I stick with the leg press for a while or should I try real squats? And should I deadlift....sounds scary lol??

Do squats, girl! They are horrible and I hate them and they've made the biggest difference in my legs and butt. Plus, they do get a bit easier with time. Deadlifting is not scary at all - you'll love it.

megmay2591

I'm gonna try squats! I'm so excited to see results!

sarah44254

I am opposite of reneegee. I am so so scared of deadlifts still (even though I can dead almost 100 after only 2 weeks)

but I LOVE SQUATS
LOVE THEM

megmay2591

I am opposite of reneegee. I am so so scared of deadlifts still (even though I can dead almost 100 after only 2 weeks)

but I LOVE SQUATS
LOVE THEM

That's awesome! How long have you been weight training? And what kind of results are you seeing/feeling.

xcrmonger

I've been doing weights for a week now in addition to two months of just cardio, and I'm really seeing results. Especially in my butt! Between the toning and the fat loss, i am getting a very nice curve. Something I've never had.

BeautyFromPain

make sure to only do dynamic stretching before a workout, only do static after as static before can reduce your performance.

thistimeismytime

I've been at this for 3 months, you can check my profile for "before/during" pics. I weigh 6 lbs less than in my profile pic now and I started seeing results in about 4 weeks. I lift 5x/week and get 150 gm protein/day. I used to lift when I was younger, and results were much less drastic due to (I believe) my piddly protein intake at the time. (I'm NOT low-carb, btw). Just enjoy tHe process, do your homework, and be patient. Change will come when it comes. :flowerforyou:

megmay2591

make sure to only do dynamic stretching before a workout, only do static after as static before can reduce your performance.

What kind of stretching would that include?

HappilyLifts

Can you do the NROLFW at home with hand weights?

I would love to know this too before I think about investing in the book! :flowerforyou:

southofpleasant

Bump
I'd like to know this too

thinclo

bump

sarah44254

make sure to only do dynamic stretching before a workout, only do static after as static before can reduce your performance.

What kind of stretching would that include?

Dynamic is a 'moving' stretch. Static is not. Imagine touch touches and high knees as a sort of dynamic stretch. Not always a stretch of the muscle, but sometimes just a way to get the muscles warm and let them know that work will be happening - be ready!

A static stretch at the end, is like when you sit with legs apart and reach over to one for 20 seconds, then to the other for 20 seconds.. they are slow, relaxing stretches.

sarah44254

Can you do the NROLFW at home with hand weights?

I would love to know this too before I think about investing in the book! :flowerforyou:

You totally can. BUT I am finding I can lift much heavier than I expected (25lb dumbbells in EACH hand? never imagined that. 100+lb squats? Whoa.) so you will really be able to push yourself and change your body if you have access to heavier and heavier weights as you continue. Not sure how big of a selection of dumbbells you have at home, but if it is just a few - make friends with someone who has lots of them or see about renting / buying a gym pass (if you can).

HappilyLifts

Can you do the NROLFW at home with hand weights?

I would love to know this too before I think about investing in the book! :flowerforyou:

You totally can. BUT I am finding I can lift much heavier than I expected (25lb dumbbells in EACH hand? never imagined that. 100+lb squats? Whoa.) so you will really be able to push yourself and change your body if you have access to heavier and heavier weights as you continue. Not sure how big of a selection of dumbbells you have at home, but if it is just a few - make friends with someone who has lots of them or see about renting / buying a gym pass (if you can).

thanks for answering our question. Amazing that ayou can lift those weights, go you!
At the moment I only have 8lb dumbells. There is a (scary...it's made to look like a dark basement with low lighting and....ugh...wall to wall mirrors!) part of the gym that seems to be inhabited only by men :laugh: maybe one day I'll pluck up courage to join them...or ask when it it completely empty!

megmay2591

I'm weight training again tomorrow! This will be my second time working my chest, back and core. I'm gonna go heavy because last time I didn't push myself with some of the free weights. On Thursday, I'm going to try squats!

HappilyLifts

I'm weight training again tomorrow! This will be my second time working my chest, back and core. I'm gonna go heavy because last time I didn't push myself with some of the free weights. On Thursday, I'm going to try squats!

Love squats. They are the one thing I am proud that I can actually do quite well (upper body strength is pretty rubbish!) Hope you enjoy yours too, go for it

sarah44254

I'm weight training again tomorrow! This will be my second time working my chest, back and core. I'm gonna go heavy because last time I didn't push myself with some of the free weights. On Thursday, I'm going to try squats!

Form first, adding weight second. You are going to rock the squats! I am doing deadlifts tonight. I do not like them as much as squats but I will see how well I can do. 2 sets of 12, maybe 115 lbs today?

astrampe

Can you do the NROLFW at home with hand weights?

Not sure, think so - I have dumbells & bench at home - heavy stuff (powerblocks) up to 60lbs each) - and I use a real "girly" book - "Smart girls do dumbells" it has the basics of bench presses, squats, lunges, deadlifts etc, and a 30 day routine (one day upper body, one day lower). I use the dumbells, but still do deadlifts with 80lbs (started a month ago and could barely do 30lbs, so don't giggle if you can do 160!:happy:

You can do almost anything with the dumbells, exept that the bench presses and squats are a little harder to control with the seperate weights....

megmay2591

I have a coach to help me with the squats, so it should go pretty well!