Women who heavy lift...

belladonna786
belladonna786 Posts: 1,165 Member
in Fitness and Exercise
I need your guidance and friendship to help me on my way. I want to change my diet and routine to optimize recovery, burn fat, and build muscle. I have read a lot on Bodybuilding.com, but I am looking for personal experience and find out what has worked for you. So please, if you are out there add me :flowerforyou:

Thank you for your time.
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Replies

  • MissMollieD
    MissMollieD Posts: 130
    Hi, I've added you. Have you started lifting at all? Do you have someone that you can work out with that can help you with form? A lot of people will recommend two books: New Rules of Weight Lifting for Women and Stronglifts. I have never read either of these, but I hear they are a great place to start.

    I've written and rewritten my own program several times for myself. I always write it down too, that way I know if I have made any gains. It's hard to remember from workout to workout what I did last time.

    First a couple of basics:

    Food - Calories come from (3) MACRO-nutrients - Fat, Protein, and Carbs. Everything else (fiber, sugar, saturated fat, etc) is subset of these 3 main biggies - otherwise MICRO-nutrients. Set up your macronutrients so that you are eating at least 1 gram of protein for your body weight - it's a goal, sometimes I hit, sometimes I don't. Make the next highest percentage fat, and then carbs. NOTE, 1 gram of Fat = 9 calories, 1 gram of Protein = 4 calories, and 1 gram of carbs = 4 calories.

    Exercise - Muscles are broken down into groups: Back, Chest, Bi's, Tri's, Shoulders, shoulders, legs, and core. You can search bodybuilding.com for muscle groups for each of these. To start - focus on COMPOUND lifts. This will give you the most bang for your buck. In otherwords, it will use more muscles to complete the movement. Many people (including myself) will recommend focusing on the major lifts - Deadlifts, Bench Press, Shoulder Press, Squats, and Pull-Ups. These will hit all muscle groups and because they use so many muscles, you can typically do it more than once a week. As for weights - I would start with 10-12 reps, 3 sets. As you become better at the exercises, you can lower your reps and increase your weight. Make sure you have your form right, but select a weight that you FAIL (i.e. cannot lift the weight again) on your 10, 11, or 12 rep.

    That's kind of the basics... :o)
  • trumpeter26
    trumpeter26 Posts: 9 Member
    Kettlebells. SO AWESOME and full body.
  • MissMollieD
    MissMollieD Posts: 130
    Just as an aside - deadlifts are a hard lift. Be careful, because if you do them wrong, you will get hurt. But they are super for the bum. :wink:
  • Ghkffb56
    Ghkffb56 Posts: 263 Member
    omg been waiting for one of these ! ADD ME TOO! ^^ need more female friends who lift heavy :D
  • _Kitten_Kate
    _Kitten_Kate Posts: 520 Member
    Hi, I've added you. Have you started lifting at all? Do you have someone that you can work out with that can help you with form? A lot of people will recommend two books: New Rules of Weight Lifting for Women and Stronglifts. I have never read either of these, but I hear they are a great place to start.

    I've written and rewritten my own program several times for myself. I always write it down too, that way I know if I have made any gains. It's hard to remember from workout to workout what I did last time.

    First a couple of basics:

    Food - Calories come from (3) MACRO-nutrients - Fat, Protein, and Carbs. Everything else (fiber, sugar, saturated fat, etc) is subset of these 3 main biggies - otherwise MICRO-nutrients. Set up your macronutrients so that you are eating at least 1 gram of protein for your body weight - it's a goal, sometimes I hit, sometimes I don't. Make the next highest percentage fat, and then carbs. NOTE, 1 gram of Fat = 9 calories, 1 gram of Protein = 4 calories, and 1 gram of carbs = 4 calories.

    Exercise - Muscles are broken down into groups: Back, Chest, Bi's, Tri's, Shoulders, shoulders, legs, and core. You can search bodybuilding.com for muscle groups for each of these. To start - focus on COMPOUND lifts. This will give you the most bang for your buck. In otherwords, it will use more muscles to complete the movement. Many people (including myself) will recommend focusing on the major lifts - Deadlifts, Bench Press, Shoulder Press, Squats, and Pull-Ups. These will hit all muscle groups and because they use so many muscles, you can typically do it more than once a week. As for weights - I would start with 10-12 reps, 3 sets. As you become better at the exercises, you can lower your reps and increase your weight. Make sure you have your form right, but select a weight that you FAIL (i.e. cannot lift the weight again) on your 10, 11, or 12 rep.

    That's kind of the basics... :o)

    Wow that's an awesome reply... Can I add you both?
  • cindybickler
    cindybickler Posts: 113 Member
    i have used Chalean Extreme with awesome results. it is a three month program, and after i finished i lost 10 lbs and lost 6.25".
    i like using the dvd's because i just don't have the time to do the homework and get a good program together for myself. i just pop in the dvd and Chalene tells me what to do. : )
  • RobynMWilson
    RobynMWilson Posts: 1,540 Member
    Hi, I've added you. Have you started lifting at all? Do you have someone that you can work out with that can help you with form? A lot of people will recommend two books: New Rules of Weight Lifting for Women and Stronglifts. I have never read either of these, but I hear they are a great place to start.

    I've written and rewritten my own program several times for myself. I always write it down too, that way I know if I have made any gains. It's hard to remember from workout to workout what I did last time.

    First a couple of basics:

    Food - Calories come from (3) MACRO-nutrients - Fat, Protein, and Carbs. Everything else (fiber, sugar, saturated fat, etc) is subset of these 3 main biggies - otherwise MICRO-nutrients. Set up your macronutrients so that you are eating at least 1 gram of protein for your body weight - it's a goal, sometimes I hit, sometimes I don't. Make the next highest percentage fat, and then carbs. NOTE, 1 gram of Fat = 9 calories, 1 gram of Protein = 4 calories, and 1 gram of carbs = 4 calories.

    Exercise - Muscles are broken down into groups: Back, Chest, Bi's, Tri's, Shoulders, shoulders, legs, and core. You can search bodybuilding.com for muscle groups for each of these. To start - focus on COMPOUND lifts. This will give you the most bang for your buck. In otherwords, it will use more muscles to complete the movement. Many people (including myself) will recommend focusing on the major lifts - Deadlifts, Bench Press, Shoulder Press, Squats, and Pull-Ups. These will hit all muscle groups and because they use so many muscles, you can typically do it more than once a week. As for weights - I would start with 10-12 reps, 3 sets. As you become better at the exercises, you can lower your reps and increase your weight. Make sure you have your form right, but select a weight that you FAIL (i.e. cannot lift the weight again) on your 10, 11, or 12 rep.

    That's kind of the basics... :o)

    ^^^ Pretty much...this girl knows her stuff! Add me if you want! I recently discovered heavy lifting and LOOOOVE it And am in better shape at 40 than EVER!
  • Love2lift72
    Love2lift72 Posts: 157 Member
    Not ready for this yet, but it's a goal!!
  • Tyrone_S
    Tyrone_S Posts: 94 Member
    Hooray for girls who aren't afraid to lift some proper weight.
  • VelociMama
    VelociMama Posts: 3,119 Member
    Here's a couple of really good video series that will be a great intro for squats, deadlifts, and bench pressing in case you're interested in learning to improve your form. I found these to be extremely helpful as a beginner to have it all broken down.

    http://www.youtube.com/watch?v=2ME8gEN54Ao

    http://www.youtube.com/watch?v=EHx1gYTA-Rw

    http://www.youtube.com/watch?v=Qp8Sx9dX9LM

    Welcome, and good luck reaching your goals! :smile: I'm on hiatus from lifting until my baby comes, then I fully plan on getting back to barbell training.
  • swolegirlcb
    swolegirlcb Posts: 67
    Good thread. Feel free to add me.
    Also check out my lifting vids on
    http://www.youtube.com/thestrengthguystv
    and http://www.youtube.com/charliebrooke08
  • kramalicious
    kramalicious Posts: 143
    I am glad for this info too, as I am working toward it. My lower body can handle heavy weight now but upper body is lagging behind. Thanks for the great pointers. Eating lots of protein is a must.
  • skolvikes5
    skolvikes5 Posts: 73
    Nice...it seems miss mollie summed it up nicely. Heavy compound movements are the way to go.
  • RUNN3Rmom
    RUNN3Rmom Posts: 441
    Just as an aside - deadlifts are a hard lift. Be careful, because if you do them wrong, you will get hurt. But they are super for the bum. :wink:

    Yes they are! I can not remember when my butt looked as good as it does now (deadlifting PR 165 1set/6reps :) I agree w/the form though, you will get hurt if not starting off lighter and working on correct form :)

    Happy lifting.

    (btw, I am using the NROL4W book and there is a great group here that all follow the book in different stages :)
  • skolvikes5
    skolvikes5 Posts: 73
    Just as an aside - deadlifts are a hard lift. Be careful, because if you do them wrong, you will get hurt. But they are super for the bum. :wink:
    Yes..take this slow with lighter weight and build up some muscle memory. Form is key on this movement.
  • blakejohn
    blakejohn Posts: 1,129 Member
    Cross fit, Kettlebells, work legs watch what you eat it took me about a year then a 20 week training cycle before I got on stage for my first show

    good luck work it hard
  • gmallan
    gmallan Posts: 2,099 Member
    Hi I'm Gemma, 26 from Hobart, TAS, Australia

    I've just started heavy lifting (week 2 and ouch after legs days :smile: ). I would love some more female friends who lift heavy to get advice on training and eating. Particularly those who have open diaries
  • jennajocummings
    jennajocummings Posts: 104
    Bump! I don't have time to read this thread but i love it!! Love lifting heavy and would love some friends who do too. Add me please!! :)
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    I added you!
  • Sweetsugar0424
    Sweetsugar0424 Posts: 451 Member
    Hi, I've added you. Have you started lifting at all? Do you have someone that you can work out with that can help you with form? A lot of people will recommend two books: New Rules of Weight Lifting for Women and Stronglifts. I have never read either of these, but I hear they are a great place to start.

    I've written and rewritten my own program several times for myself. I always write it down too, that way I know if I have made any gains. It's hard to remember from workout to workout what I did last time.

    First a couple of basics:

    Food - Calories come from (3) MACRO-nutrients - Fat, Protein, and Carbs. Everything else (fiber, sugar, saturated fat, etc) is subset of these 3 main biggies - otherwise MICRO-nutrients. Set up your macronutrients so that you are eating at least 1 gram of protein for your body weight - it's a goal, sometimes I hit, sometimes I don't. Make the next highest percentage fat, and then carbs. NOTE, 1 gram of Fat = 9 calories, 1 gram of Protein = 4 calories, and 1 gram of carbs = 4 calories.

    Exercise - Muscles are broken down into groups: Back, Chest, Bi's, Tri's, Shoulders, shoulders, legs, and core. You can search bodybuilding.com for muscle groups for each of these. To start - focus on COMPOUND lifts. This will give you the most bang for your buck. In otherwords, it will use more muscles to complete the movement. Many people (including myself) will recommend focusing on the major lifts - Deadlifts, Bench Press, Shoulder Press, Squats, and Pull-Ups. These will hit all muscle groups and because they use so many muscles, you can typically do it more than once a week. As for weights - I would start with 10-12 reps, 3 sets. As you become better at the exercises, you can lower your reps and increase your weight. Make sure you have your form right, but select a weight that you FAIL (i.e. cannot lift the weight again) on your 10, 11, or 12 rep.

    That's kind of the basics... :o)

    She nailed it! I'm only on my 2nd week of a fully body, heavy lifting routine and I have to say that I get a better workout in 30 mins now doing compound lifts than I was getting doing close to 2 hours of isolated lifts on a 3 day split.

    This is the routine I've started doing which was recommended to me...
    http://forum.bodybuilding.com/showthread.php?t=147447933

    Anyone can add me as well.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I am still new, but I have been doing body weights exercises. (calesthenics was the only exercise that I already knew how to do in the beginning that wasn't a "team sport') I am currently reading NROLFW and doing the 30Day Shred for exercise. I am broke right now, so I'm using body weight and household objects so far. But I would like to have more women who lift as friends. Add me if you want!
  • kimothy38
    kimothy38 Posts: 840 Member
    Exercise - Muscles are broken down into groups: Back, Chest, Bi's, Tri's, Shoulders, shoulders, legs, and core. You can search bodybuilding.com for muscle groups for each of these. To start - focus on COMPOUND lifts. This will give you the most bang for your buck. In otherwords, it will use more muscles to complete the movement. Many people (including myself) will recommend focusing on the major lifts - Deadlifts, Bench Press, Shoulder Press, Squats, and Pull-Ups. These will hit all muscle groups and because they use so many muscles, you can typically do it more than once a week. As for weights - I would start with 10-12 reps, 3 sets. As you become better at the exercises, you can lower your reps and increase your weight. Make sure you have your form right, but select a weight that you FAIL (i.e. cannot lift the weight again) on your 10, 11, or 12 rep.
    Compound lifts with 10-12 reps in sets of 3 - this is exactly what I do and love it. I added in abs and a few other bodyweight exercises such as burpees, press up, jumping squats and dynamic lunges.
  • MissMollieD
    MissMollieD Posts: 130
    Kimothy38 just reminded me of some other valuable tidbit - do not ignore the core!! If you have been lifting heavy, just starting to lift heavy, or just starting to lift at all, focus on a lot of core work. This will not only improve your lifts but it will also keep your back safe.

    For core here are some of the exercises I do:

    Ball Twists - sit with your feet 6inches of the ground - stationary as possible, and twist your shoulders left to right. Use a medicine ball or other weight if it's easy.

    One-legged Bicycle Crunch - Sounds easy, but it's fricken hard. Keep your one leg out as stationary as possible and move your active leg in and out while moving your opposite elbow in to meet the knee that's moving.

    Pull-Up Knee raises - Lift yourself up on a pull-up bar and raise your knees.

    Planks - hands or forearms, butt-down and inline with your shoulders and toes. Mix it up with moving to one side or the other. Rocking forward and back is great too.

    And of course all the sit-ups, leg lifts, etc as you can stand - your back and your lifts will be so much better for it! Not to mention sweet muscle definition in the tummy.

    Often I will do core when I am "resting" so I will do a set of squats, then go do butt-lifts on the sit-up bench (another great one - lay so your head and hands are where the leg part is and your butt is at lowest part of the bench, hold on, swing your legs up, and lift your butt). and back to squats.
  • Owsla135
    Owsla135 Posts: 350 Member
    I've just gotten back into heavy lifting. Please feel free to add me!
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I'd really recomend this program for beginners. Start low, add weight every time as instructed. Pay very close attention to the form videos, have some one help you with form, or video you and post here for suggestions.

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

    As far as eating, I try to eat about 125grams of protein (I weight about 160). I try to take my vitamins and eat fruits, veggies, and lean meat as often as I can but I also eat treats, processed and even fast food. I try to eat at a small calorie deficit most of the time. Eating doesn't have to be complicated anymore than the lifting routine should be complicated.

    This is also a pretty useful website:

    http://www.niashanks.com/

    http://www.niashanks.com/2012/09/womens-beginner-strength-training-guide-lift-like-a-girl/
  • belladonna786
    belladonna786 Posts: 1,165 Member
    Thanks Ladies! I have started I LOVE it! I am in my second week and doing upper body/lower body split. I have currently moved to 30lb barbell, I know I need to go heavier but for now it's good. I am using 15 and 20lb dumbbells. Struggling with lat raises with the 15's but I am sure I will get stronger. Wondering if 15 reps is too many with my barbell? Does it qualify as heavy lifting if I can do that many?
  • Channing
    Channing Posts: 617 Member
    Bumping this so I can find it again! Some great info here! Yay for heavy lifting!
  • tattedchic
    tattedchic Posts: 66 Member
    Just started lifting, and it's awesome! Feel free to add me :)
  • ImperfektAngel
    ImperfektAngel Posts: 811 Member
    BUMP
  • gemini3222
    gemini3222 Posts: 8 Member
    So happy I found this thread. I'm in the process of losing weight, I have about 60 more pounds to lose. I'm looking for motivation as well. With me having so much weight to lose as well as fat, would lifting now be good for me? I'm so confused about all of this - it can kind of make your head spin. right now I'm doing Turbo fire, in week 2, but I would like to end this whole journey toned and sexy. Any additional adivce for someone with a lot of weight to lose?

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