Beginner Lifter Advice: NRFLFW or StrongLift 5 x 5?

x_JT_x

I joined a gym about 4 weeks ago and have been (inconsistently) using the weight machines with a program designed by their trainer. I knew my DH had free weights in the basement but never knew exactly what he had (yeah, we've been married nearly 16 yrs LOL. But in my defense he bought them before we were married and before I cared about getting in shape and he's only recently started using them again.) At any rate, I asked him about my using them and he told me today that he has an extra bar and I can feel free to use that and the lower weights so I can build up strength. Yay!! So I go down to get them and find that he also has a weight bench with a leg extension doohickey :happy: . I've been VERY leery about doing any free weights at the gym because I have VERY weak muscles. I want to build them up a little at home before I start using them in front of anyone else.

So, my question to you experienced lifters is this:

When I say I have weak muscles, I mean WEAK muscles. I went through a couple of rounds of chemo that knocked me on my @ss and I didn't get out of bed/off the couch for a year (blood counts dropped so low I had a lot of trouble breathing which made any level of activity impossible). That was in 2010 and I've not done a lot physically since. I did start taking Tae Kwon Do classes hoping that would help with the activity aspect but find even that is really hindered by my being so out of shape. I really want to be able to do better in class. And I REALLY want to get into shape. So, where do I start? I had PM'd Dan a few days ago before I found out about the weights and he had recommended the StrongLift program and without knowing my history said to start at 45lbs. I looked into the program and liked what I saw but I really don't think I could even do 45 lbs at this point. I seen a lot of references here on MFP to the NRFLFW program but don't know anything about it. Does anyone know enough about both (or either) programs to offer some advice on which would be better for someone in my situation?

DH has 16lb plates so that would give me 32lbs. I've read about weighted bars but his isn't that type so while it adds a little more to the weight, it doesn't add a significant amount. I can do a Squat with the 32lbs but I don't think I can do 5 sets of 5 like StrongLifts recommends. And I definitely can't lift that over my head.

Thanks so much in advance for your time!
-Jan

McBully4

NRFLFW get the book from you library

SaharaZaraMorocco

There's a group here specifically for New Rules, with lots of info in it. I'm not sure there is one for Stronglift - but it seems likely. I'm just about to start the New Rules program myself, so can't offer direct advice. Search out the groups, 'tho - it'll help. Good luck!

Determinednoob

Either would be ok although i personally think NR is kinda meh. As far as being weak, my wife was able to squat 3x5x80, deadlift 1x5x115, bench 3x5x65, overhead press 3x5x45, barbell row 3x5x65 her first time, so You could probably at least squat and deadlift with a 45lb bar or more. For the other lifts you could try dumbbell equivalents or buy a lighter straigh bar. You could also consider getting some microloading plates (fracional plates) to progress with if needed. Below is a link for another good beginner routine with slower progression that is based off of increasing reps vs weight on a weekly basis and then increasing weight in 5 week cycles, which could be easier if using dumbbells (and in general). Whatever you do I recommend you buy the book Starting Strength and read it to learn how to perform the barbell versions of the lifts and then suppliment with google searches etc for dumbbell versions if needed.

http://forum.bodybuilding.com/showthread.php?t=147447933

karensoxfan

I don't really know a lot about Stronglifts 5x5, but I love NROLFW. I started it in April, and I think you could make it work for your circumstances. You'd have to start carefully to re-build your muscles, but I couldn't squat with just the bar my first day either. So you do bodyweight squats until you feel strong enough to try the bar. Then you do as many as you can with the bar, and if you can't finish the set, drop to using dumbbells or back to body weight. Repeat as needed until you can finish your sets with the bar. Then add weight to it and go from there.

Stage 1 has 5 moves in each workout, and you alternate them. Workout A includes squats, pushups (which can be modified until you can do them on the floor), seated row, step-ups, and swiss-ball jackknives (which are hard, but get easier with practice). Workout B includes deadlifts, dumbbell shoulder presses, lat pull-downs, lunges & swiss ball crunches. You should be able to start light on all of these, and add weight as you get stronger.

If you decide to give it a try, I'd recommend staying in stage 1 for 12 weeks, or until you can shoulder press 45-50 lb. (22.5 - 25 lb. dumbbells), because stage 2 introduces front squat/push press, where you would have to press the bar overhead, which is hard. Here's a link to the group, if you want to check it out:

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

x_JT_x

Either would be ok although i personally think NR is kinda meh. As far as being weak, my wife was able to squat 3x5x80, deadlift 1x5x115, bench 3x5x65, overhead press 3x5x45, barbell row 3x5x65 her first time, so You could probably at least squat and deadlift with a 45lb bar or more. For the other lifts you could try dumbbell equivalents or buy a lighter straigh bar. You could also consider getting some microloading plates (fracional plates) to progress with if needed. Below is a link for another good beginner routine with slower progression that is based off of increasing reps vs weight on a weekly basis and then increasing weight in 5 week cycles, which could be easier if using dumbbells (and in general). Whatever you do I recommend you buy the book Starting Strength and read it to learn how to perform the barbell versions of the lifts and then suppliment with google searches etc for dumbbell versions if needed.

http://forum.bodybuilding.com/showthread.php?t=147447933

Ok, here's how pathetic I am. I just tried to do a squat with the 32lb weight and couldn't do it. Not even 1 :blushing:. But I don't want to give up. I really don't. I just need to try and figure out how to make it work for the level I'm at now.

ZoeLifts

IMO, NRFLFW can get a little complicated at times. For simplicity sake, learning good form on basic, compound lifts, I say Stronglifts. You can start bar only, or even DB if still too heavy. There is also a group on here for Stronglifts for Women and they will have suggestions if the bar is too heavy to start with.

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

x_JT_x

Thanks, ladies! I joined both groups and will take a look at both of them.

I think I want to get the Starting Strength book too. Question for you, Determinednoob...based on the content of the book do you think the Kindle version would be sufficient or am I really better off getting the physical book in this case?

Determinednoob

Either would be ok although i personally think NR is kinda meh. As far as being weak, my wife was able to squat 3x5x80, deadlift 1x5x115, bench 3x5x65, overhead press 3x5x45, barbell row 3x5x65 her first time, so You could probably at least squat and deadlift with a 45lb bar or more. For the other lifts you could try dumbbell equivalents or buy a lighter straigh bar. You could also consider getting some microloading plates (fracional plates) to progress with if needed. Below is a link for another good beginner routine with slower progression that is based off of increasing reps vs weight on a weekly basis and then increasing weight in 5 week cycles, which could be easier if using dumbbells (and in general). Whatever you do I recommend you buy the book Starting Strength and read it to learn how to perform the barbell versions of the lifts and then suppliment with google searches etc for dumbbell versions if needed.

http://forum.bodybuilding.com/showthread.php?t=147447933

Ok, here's how pathetic I am. I just tried to do a squat with the 32lb weight and couldn't do it. Not even 1 :blushing:. But I don't want to give up. I really don't. I just need to try and figure out how to make it work for the level I'm at now.

I would recommend going with the Allpro routine I linked and using dumbbells. There should be some info in the thread for it for modifying it for dumbbells. I also recommend that you don't go too easy on yourself. Doing squats at or near your max capacity of whatever rep range you work in is simply not going to be comfortable

x_JT_x

Either would be ok although i personally think NR is kinda meh. As far as being weak, my wife was able to squat 3x5x80, deadlift 1x5x115, bench 3x5x65, overhead press 3x5x45, barbell row 3x5x65 her first time, so You could probably at least squat and deadlift with a 45lb bar or more. For the other lifts you could try dumbbell equivalents or buy a lighter straigh bar. You could also consider getting some microloading plates (fracional plates) to progress with if needed. Below is a link for another good beginner routine with slower progression that is based off of increasing reps vs weight on a weekly basis and then increasing weight in 5 week cycles, which could be easier if using dumbbells (and in general). Whatever you do I recommend you buy the book Starting Strength and read it to learn how to perform the barbell versions of the lifts and then suppliment with google searches etc for dumbbell versions if needed.

http://forum.bodybuilding.com/showthread.php?t=147447933

Ok, here's how pathetic I am. I just tried to do a squat with the 32lb weight and couldn't do it. Not even 1 :blushing:. But I don't want to give up. I really don't. I just need to try and figure out how to make it work for the level I'm at now.

I would recommend going with the Allpro routine I linked and using dumbbells. There should be some info in the thread for it for modifying it for dumbbells. I also recommend that you don't go too easy on yourself. Doing squats at or near your max capacity of whatever rep range you work in is simply not going to be comfortable

Oh, I'm not worried about comfort at this point. I'm worried about falling on my butt once I squat down because I don't have enough strength to get back up LOL. I do understand that this shouldn't be easy and that I should be using the maximum amount of weight that I can even if it isn't pretty .