Stronglift 5x5 or New Rules for women - better for women?

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Mummyadams
Mummyadams Posts: 1,125 Member
edited January 6 in Fitness and Exercise
Hi - I am seeing these 2 routines a lot lately on the forums and wondered which one would be better for me? Is 5x5 OK for women or is it geared more towards men?
I currently lift 3 x week and am looking to go heavier but more basic also. I hate having to flit from one area to another to complete my sets and really do prefer to stay in one area where all the equipment is.
Any suggestions and why would be appreciated.

Replies

  • a_vettestingray
    a_vettestingray Posts: 654 Member
    I started with New Rules for Women, the book was very informative and well worth the read. I did Stage One twice, but found Stage Two and beyond to have too many moves to where I would have to run back and forth around the gym to do my supersets.

    I switch to SL 5x5 and really like the simplicity of it. I am in my seventh week and still loving it.

    Check out the Strong Lifts 5x5 Women Group on MFP. The discussion board has a lot of information and the sticky outlining the program is great!
  • girlinahat
    girlinahat Posts: 2,956 Member
    I started NROL4W but realised I would rather start at a more basic level - get the core moves down pat first. I found myself a trainer and we've been powerlifting training to his own programme - so split routines, chest (benchpress and auxiliary moves), legs (squats etc.) back (deadlift etc) shoulders/arms. I do abs work in between trainign days.

    Once I get bored or am comfortable with my form I am going to move onto Stronglifts probably, and then to NROL4W. I found the variety of workouts in NR a little bit too much for me and like you wanted something a bit simpler. I suspect Stronglifts or Starting strength would work for you as a programme.

    Having said all that - you are already lifting so what sort of routine are you doing now?
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Thanks for the replies so far. I am currently CF'ing 2 x week, lifting 3 x week and 1 x cardio. Lifting consists of split routines (med/heavy weights) with HIIT thrown in but I really do not like having to run from one end of the gym to the another to cpmplete each set, esp if it's busy. I feel like I';m getting in people's ways and inevitably someone grabs the weight I was using or jumps on a machine I was coveting.
    I will look for the Strong Lifts 5x5 Women Group here - thanks.
  • sarahstrezo
    sarahstrezo Posts: 568 Member
    I am just about done with stage 3 of NROLFW....I like it. Granted...there are some workouts that I find annoying so...I modify them. I'm seeing results in my body and increases in my strength so overall, I am happy with the program. I agree with the PP that the book is very informative and a great read.
    I keep going back and forth on weather I want to finish the entire program or move onto Strong Lifts. I do like routine and I like the idea of not having to learn a new one every 4-6 weeks.
  • FightingforFit82
    FightingforFit82 Posts: 179
    Neither for me. I tried NROL4W but didn't care for it. I prefer Jamie Easons LivFit.
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    I just checked out the Strong Lifts 5x5 Women Group here - very good.
    Think I will implement in the new year.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    depends on how much time you have. NROL4W gets really overly complicated for me after stage 2 and your workouts start reaching into the 75-90 minute ranges .

    plus the other thing that can get annoying about NROL is that around stage 3 there's less moves about strength building and more that are working on balance (at least for me). there's nothing wrong with doing balance work, but when i want to do a strength building routine, i dont want to have the weights i lift for a dumbbell row be stalled because i can't balance that long with one leg in the air


    i prefer strong lifts and starting strength for the moment because the routines are simple (3-4 movements per workout) and the focus is 100% on strength building which important to me as i'm trying to preserve as much muscle mass as possible while i lose weight
  • julysbaby
    julysbaby Posts: 97 Member
    depends on how much time you have. NROL4W gets really overly complicated for me after stage 2 and your workouts start reaching into the 75-90 minute ranges .

    plus the other thing that can get annoying about NROL is that around stage 3 there's less moves about strength building and more that are working on balance (at least for me). there's nothing wrong with doing balance work, but when i want to do a strength building routine, i dont want to have the weights i lift for a dumbbell row be stalled because i can't balance that long with one leg in the air


    i prefer strong lifts and starting strength for the moment because the routines are simple (3-4 movements per workout) and the focus is 100% on strength building which important to me as i'm trying to preserve as much muscle mass as possible while i lose weight
    I think I am getting there with the annoyed/frustrated stage. I was very invested in the NROL program, but find I spend a lot of time "figuring" things out. I will need to check out strong lifts.
  • RunHardBeStrong
    RunHardBeStrong Posts: 33,068 Member
    depends on how much time you have. NROL4W gets really overly complicated for me after stage 2 and your workouts start reaching into the 75-90 minute ranges .

    plus the other thing that can get annoying about NROL is that around stage 3 there's less moves about strength building and more that are working on balance (at least for me). there's nothing wrong with doing balance work, but when i want to do a strength building routine, i dont want to have the weights i lift for a dumbbell row be stalled because i can't balance that long with one leg in the air


    i prefer strong lifts and starting strength for the moment because the routines are simple (3-4 movements per workout) and the focus is 100% on strength building which important to me as i'm trying to preserve as much muscle mass as possible while i lose weight
    I think I am getting there with the annoyed/frustrated stage. I was very invested in the NROL program, but find I spend a lot of time "figuring" things out. I will need to check out strong lifts.

    This was me too! I love the concept and the info from New Rules but since I have moved onto to Strong Lifts, I love the simplicity!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    depends on how much time you have. NROL4W gets really overly complicated for me after stage 2 and your workouts start reaching into the 75-90 minute ranges .

    plus the other thing that can get annoying about NROL is that around stage 3 there's less moves about strength building and more that are working on balance (at least for me). there's nothing wrong with doing balance work, but when i want to do a strength building routine, i dont want to have the weights i lift for a dumbbell row be stalled because i can't balance that long with one leg in the air


    i prefer strong lifts and starting strength for the moment because the routines are simple (3-4 movements per workout) and the focus is 100% on strength building which important to me as i'm trying to preserve as much muscle mass as possible while i lose weight
    I think I am getting there with the annoyed/frustrated stage. I was very invested in the NROL program, but find I spend a lot of time "figuring" things out. I will need to check out strong lifts.

    the first time i did nrol4w i was very overweight but didnt give a crap about losing weight so i was eating enough calories to not care if my workouts reached 90 minutes or more. i had enough to get through a long workout 3 days a week where i was giving it my all. i decided to do it again several months ago, this time eating at a deficit and it was a whole different scenario barely made it through the workouts and i was taking too long to recover

    i'll definitely do it again once i'm closer to my weight loss goal and able to eat closer to my TDEE.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    Stronglifts is better. I personally would prefer to start off with 3 weeks worth of progress under my 5 rep max and do it 3x5 vs start with empty bar and do 5x5, but whatever. Also realize there are other beginner routines suitable for anyone such as Starting Strength, Reg Parks beginner 5x5, Greyskull LP, Westside, Allpro's Beginner routine, etc...
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