New Rules of Lifting for Women

KayLaul

Hope someone can help here - I did a quick search but nothing really came up...

I'm wanting to start incorporating weight lifting into my life, and I've heard good things about the new rule s of lifting, but I've a couple of questions (neither my library nor bookshop have the book, so I can't go and have a flick through!)

I don't have access to a gym (I don't have a car, and I don't feel safe on the 45 minute walk to my nearest gym)- is this a program that I would be able to do at home, and if so, what sort of equipment am I going to need?

If it isn't a program I can do without having a gym membership, does anyone have an recommendations for something I could try instead? (my current ability to weight lift is best described as weedy).

thanks in advance! :drinker:

KayLaul

bump!

pluckybamboo

I am finishing up Stage 5, and although I do have access to a gym, I think you can do the program without using a gym. Most of the excercises can be done with dumbbells and bodyweight. It would be a good idea to get an inflatable swiss ball. It also helps to have a bench with a modifiable incline. There are a few exercises that call for a barbell with weights, but you can definitely modify these to use dumbbells. Usually the workouts do contain a lat component where you need to have access to a lat pull-down machine. There is probably a way that you can work out a modification using resistance bands. Hope this helps.

x_JT_x

I have the book here and finished reading it a couple of weeks ago. You can do the program at home. You'd need barbells, dumbbells, weights, a weight bench, a stability ball, and some sort of raised platform for step ups, split squats, etc.

They do recommend a lat pull-down machine but give you modifications for that exercise...and one other that required a gym machine that folks may not have.

MissJanet55

Do you think this book would be appropriate for someone who just wants to get a little stronger, or is it aimed at bodybuilders?

maryjay52

let everyone you know that you are looking for workout equipment and weights . xmas is coming up !!! and you may be lucky enought that someone is getting rid of something they dont want to use any more. i have a gym at home and got virtually everything for free or next to nothing from weights to cardio machines to accessories

pluckybamboo

It's aimed at regular women. It does require a pretty lengthy time committment when you do go to the gym, though. I do the workouts the minimum 2x a week, and with the rest periods, I'll spend 90 minutes + at the gym each time.

KayLaul

thank you!

xiamjackie

I am on stage 1 of this program and I would suggest if you aren't willing to spend easily 500$ on equipment that you find a way to make it to the gym. I up my weight every time I go into the gym and I don't know how I would do that at home unless I had a very large range of dumbbells and various plates for the barbell. On the time thing though- I can get through the workouts in stage one in 30-40 minutes plus if I choose to do cardio afterward. The only time I've spent 90 minutes so far is when I decided to get on the bike after a session.

xiamjackie

I also don't recommend lifting at home for a first time lifter. Some of these moves can be tough and if you do them at home and do them incorrectly and end up hurting yourself, that could be a dangerous situation. I feel safer lifting heavy at the gym since there are people around.

kristy6ward

90 minutes?? How many sets do you do of each exercise? I usually do a warm up set and 2-3 real sets and can be done in about 30 minutes. I throw in a 5 minute warm up and cool down in addition.

xiamjackie

I am finishing up Stage 5, and although I do have access to a gym, I think you can do the program without using a gym. Most of the excercises can be done with dumbbells and bodyweight. It would be a good idea to get an inflatable swiss ball. It also helps to have a bench with a modifiable incline. There are a few exercises that call for a barbell with weights, but you can definitely modify these to use dumbbells. Usually the workouts do contain a lat component where you need to have access to a lat pull-down machine. There is probably a way that you can work out a modification using resistance bands. Hope this helps.

How can most of the exercises be done with bodyweight and barbells? I don't see how you can do any of the squats with barbells.. it wouldn't turn out right. And if all you're using is your body weight, then it's not New Rules of LIFTING for Women.... it's just doing stretches basically.

natbeach

I believe you can get a lot like 30 day shred and thrings on youtube for free

jetscreaminagain

I've been through New Rules of Lifting for Women once and I'm going through a second time. I love it and I think if you can get to a gym with a squat rack and a lat machine, it is AWESOME, and totally worth it.

BUT

If you don't have a gym, I really don't think this is the program for you. I'm not clear how one could actually do *this* program without a barbell and significant weights, a squat rack/power rack, a large collection of dumbbells and a lat machine. I use 5 pound weights on some of the lifts (YTWLs) and a 95 pound dumbbell on others (back extension, which, BTW has its own apparatus and can't be done at home without it). Whole gamut in between. I push more weight in a back squat than I could hold divided in two in each of my hands. The point of the program is to continue increasing the weight you lift, to keep pushing to the edge and getting stronger. You don't do that if you have to half-bake a work around for not having the right equipment.

A lower cost option that is also good and well balanced and accessible for newbies and scalable for people with some experience is Body for Life. you can get it essentially for the price of shipping on Amazon (in the US at least). You do it with dumbbells and could buy a set of those adjustable ones for most of your needs. You can use a stability ball for a bench for bench press and don't need quite the same extensive supply of weights. This will also increase your strength, but using different kinds of lifts.

obsidianwings

I do it at home. I use a swiss ball, a wooden box, a pullup bar, adjustable dumbbells and a barbell and of course weight plates. I recently got a weights bench also, but was doing alright with out it. Some kind of door mounted cable/resistance bands kit would be helpful, but I am doing fine without it.
I do have to do some alternative exercises, but for the most part I can do the programme as intended.

ETA: By adjustable dumbbells I mean spinlock ones that i use weight plates on, don't need one of those expensive powerblocks or whatever they are called.

obsidianwings

MissJanet, it is suitable for someone just wanting to get stronger. It is a good beginner programme.
I don't see how you could possibly get it done in 30 minutes if you are taking the proper rests. I don't time it but I think stage 5 workouts were taking me about 70 mins, stage 6 is about the same maybe a bit shorter. If I remember rightly they were a little shorter at the begining.
30 day shred is not lifting.

pluckybamboo

Core execises and pushups, which are present in every workout are bodyweight. As far as weights go - you may end up with an extensive set, but "heavy" is relative, if the OP isn't very strong starting out, she's not going to be deadlifting 100 lbs. On the time committment, it's not huge at first, but by the time you get to Stage 5, with 4 sets of 9 exercises with 120 seconds of rest in between, and a body weight matrix or cardio intervals added on to the end, you're looking at a 90 minute workout. It all adds up pretty quick. The book definitely says that you can do this at home, and most of the exercises are easily modifiable for someone working out at home with limited equipment. Good luck!