How much should I be lifting?

ctpeace

I'd like to try 5x5.
I'm a runner, plain and simple. I love it, it calms me etc. You will never convince me not to do cardio or focus entirely on weights. It won't happen for reasons of personal taste. I do, however, know that lifting is good. I'm checking out 5x5, and it looks doable (although I may only lift 2x per week). I'm overweight, 36%bf, but I just ran 12 miles on Saturday and 4 this morning and I feel pretty good. I haven't been lifting, but my son is about 27lbs and I often throw him in the air and catch him a few times in a row with no problem (I'm not saying that's my "exercise" btw! I'm just letting you know that my arms aren't total noodles as I start out.) My question is this: For the 5x5 schematic, what are reasonable weights to start at for squats, deadlifts, overhead presses and bench presses? I realize trial and error is involved, but I'd like to hear where some of you started just to get an idea of what to do tomorrow. Thanks!

JenMc14

As heavy as you can lift while keeping good form. I will say, I was doing Madcow's 5x5, and squatting 3 times a week was making my runs HURT. I eliminated deadlifts one week and did SLDL another, and limited my heavy squats to once a week before switching to 5/3/1, and I can really tell a difference in how my legs feel, not squatting that much.

ctpeace

Point taken! I was thinking about keeping a few days between heavy squats and long runs. The weight room is new to me, and I'm not really committed to anything yet except trying to improve upper body and getting myself in there at least 2x a week. I may add and drop certain parts of the routine until I get something that works for me.

ahmadfahmy

most strength training programs are based on percentages of your 1RM (1 rep max). Take a week out and test your 1RM for all major compound movements then you should be able to develop a program. You should start off with 85% 1RM

ctpeace

This is helpful. Thanks!

LizardQueen4PointOh

When I started SL 5x5 I just started with the bare minimum that the program recommends. It makes you feel good as you up the weights with every workout, plus you're working on the whole form thing.

cajuntank

When I started SL 5x5 I just started with the bare minimum that the program recommends. It makes you feel good as you up the weights with every workout, plus you're working on the whole form thing.

Agreed. This program assumes you have never lifted before, so it's a great easy program to follow. Start off with just a 45lbs barbell as the program mentions and work up from there. The weight shoud be light enough where you might blow through the first couple of weeks fairly easy, but the main purpose of those first weeks are to ensure your form is good. Hard to work on form if you are working with heavy weight too soon. Form will be critical when you start getting into the heavier weight to help protect against possible injury.

Disclaimer: My statements are general statements true for men, so I cannot answer if maybe even the 45lbs bar might be too much for some ladies. I would check out the StrongLifts 5x5 group for Women group here at MFP for more details and additional questions pertaining to this particular program.

chels0722

When I started SL 5x5 I just started with the bare minimum that the program recommends. It makes you feel good as you up the weights with every workout, plus you're working on the whole form thing.

Agreed. This program assumes you have never lifted before, so it's a great easy program to follow. Start off with just a 45lbs barbell as the program mentions and work up from there. The weight shoud be light enough where you might blow through the first couple of weeks fairly easy, but the main purpose of those first weeks are to ensure your form is good. Hard to work on form if you are working with heavy weight too soon. Form will be critical when you start getting into the heavier weight to help protect against possible injury.

Disclaimer: My statements are general statements true for men, so I cannot answer if maybe even the 45lbs bar might be too much for some ladies. I would check out the StrongLifts 5x5 group for Women group here at MFP for more details and additional questions pertaining to this particular program.

QFT on both accounts. Start small and work your way up. A lift is only as good as the form you do it with, so starting with less weight allows you to practice good form so it becomes habit by the time you get into real heavy lifts.

ETA: @cajuntank I do a fairly modified version of SL and SS and starting with the olympic bar (45lbs) seemed fine for me, but yes maybe for shorter smaller framed women that may be too much at first. It also depends on previous experience, if any.

viajera99

Start with the bar only. Actually, for the OHP in particular, I started with a "woman's" bar that's appx 25 lbs. Start low and easy to perfect your form-- you'll progress fast enough.

rick_po

Like everyone is saying, definitely start with an empty bar. If you can find a women's Olympic-style bar, that's about 35 pounds, but a men's bar (45 pounds) is easier to find. Either one is probably a fine starting weight for most lifts. You might want to add small plates for your first deadlifts, just to raise the bar off the ground. For SL5x5, you'll add weight fast, so you'll find your real strength limit quick enough.