Getting myself in a muddle.

roxy280714

Hi all,

Going to be starting the program next week and want to make sure that Ive got all the equipment and Im fully understanding. Im in the Uk so my weights are in KG. Ive downloaded the apps and it says to start week 1 with 20kg of weight (30kg for barbell row). Is this the start for men? I will start with an empty bar for squats etc as recommended and work out what weights to add each time (5lb converted into kg). What Im really getting confused over is what weight I should start at for the deadlift and barbell row. I weigh 123lb (58 ish kg) so I don't think that I ought to be starting at 30kg for the barbell row and deadlift.

I want to do this right so any suggestions would be really appreciated.

Soosannah

If you dont feel comfortable with those numbers then start lower. Many ladies here have started with lower weights. As Dani says "there is no SL police" lol. With the lifts with the exception of rows and deads, you start with empty bar. Rows I think are 65lbs and deads are 95lbs starting.......but if you don't like that number go lower. The thing I like about this is that it gives you a good jumping off point but you can customize it to fit YOU!. I dont raise weight every set and I wont until my form is good.

And the biggest suggestion I can give you is form, form, form! Make sure you have good form. Watch videos, you can look at previous posts and see where people have posted form videos and the following comments for suggestions on improving etc. I review videos of every exercise I do every week to make sure I am still maintaining form. You dont want to hurt yourself. The SL website has videos posted. I also like bodybuilding. com.

Welcome to the group and may you become addicted as the rest of us!!!

DaniH826

^^ What she said.

Start where you are (if you can't do an overhead press with the olympic bar, then start lower and with something you can do. I started with dumbbells and worked my way up. It's fine.

Form, form, form. If you're totally new to barbell lifting, then you really shouldn't be adding any weight to the bar until you've got the basic form down for all of the lifts with just the bar itself (it's more complicated than you might think). Prop the bar up for deadlifts and rows to "mimick" the height of the bar with a heavy plate.

I know Mehdi says to start heavier with deadlifts and rows, but honestly, that's not necessarily always doable. I did the empty bar for everything until I had my form down pat (mostly), and at that point I put on a couple plates for deadlifts and rows, just because doing them with just the bar felt way too light to really "start" the program with (I did Starting Strength and not Stronglifts, but the basic principles for both programs are the same).

Once you do start adding weights, then the progression will be up to you. As long as you do progress regularly that's what matters. If you can't go up by 2 kg or whatever every workout, don't worry about it. Also, the upper body lifts will lag behind the lower body lifts, and that's totally normal and expected.

Stronglifts can be done by beginning and intermediate lifters both, so the starting points are a bit muddled, really, which is why the basic guideline is to just start where it's safe and comfortable for you, with good form, and progress from there. Don't do too much, too soon, but also do challenge yourself somewhat so your body adapts and your strength grows.

There indeed is no Stronglifts police. :bigsmile: So just use common sense and be reasonable about it, and you should get on pretty well.

roxy280714

Thanks guys, will start with a completely empty bar and see where it gets me, can't wait to get started

ladyjoie

I'm in the UK too! I started with most of the weights where he suggests them, but you've got good advice from the other ladies. Get your form down and THEN worry about adding weight. It's worth mentioning that I've already done some strength training, but feel free to adapt. The barbell may be the king of the gym as far as serious lifters are concerned, but dumbbells definitely have their place ESPECIALLY if you can't lift the bar above your head (that is the only lift I dropped down on). Don't feel like you're doing badly if you have to start lower.

Good luck!

lwoodroff

remembering that the empty bar (Olympic bar) itself weighs 20kg, so factor that in before you add any weight too!!