Women who lift 5x5...

justjenny
justjenny Posts: 529 Member
in Fitness and Exercise
Hi there. I have been googling around, and am not having much luck finding how much weight women should start with. What do you ladies suggest ? Do you have a sample workout for someone who is just starting? How much do you lift? How long have you been lifting? How soon before you see results? I am wanting to add this to my workouts, but am still learning about it. Any info you have will be very helpful. Thanks in advance.

Replies

  • FullOfWin
    FullOfWin Posts: 1,414 Member
    Find a good beginner routine and do what it says. Look into Stronglifts, Starting Strength, Reg Park's Beginner routine, Greykull LP, Westside, Allpro;s Beginner Routine, etc and see which one you like. Check this out http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners
  • FitBeto
    FitBeto Posts: 2,121 Member
    My training partner started 5x5 with me, and she cant even lift the bar. We just started on dumbells, find your 1 rep (or 5 rep) makes then start from there!
  • hypotrochoid
    hypotrochoid Posts: 842 Member
    I started with an empty bar, then worked up adding five pounds each time.
  • OkieinMinny
    OkieinMinny Posts: 834 Member
    There is a great group with a lot of good knowledge and support for this!

    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
  • nturner612
    nturner612 Posts: 710 Member
    @fitbeto dude u are in EVERY post lol
  • FitBeto
    FitBeto Posts: 2,121 Member
    @fitbeto dude u are in EVERY post lol

    And I stalk them to make sure I am noticed.
  • bkesecker
    bkesecker Posts: 163 Member
    @fitbeto dude u are in EVERY post lol

    And I stalk them to make sure I am noticed.

    Whatever it takes!!
  • nexangelus
    nexangelus Posts: 2,080 Member
    Hi, there are many of us...here we are specifically: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    Most ladies begin with just the olympic bar which is 45 lbs or 20 kg...I began higher on each as I am already used to lifting heavy...

    Here are my lifting stats, I lift 3 times a week and have been doing stronglifts, madcow and now Wendler's 5/3/1 since July. These are not my 1RM...I lift these for 5 reps in increasing sets, these being the heaviest.

    Squats - 102.5 kg (225.5 lbs)
    Bench Press - 65 kg (143 lbs)
    Barbell Row - 70 kg (154 lbs)
    Overhead Press - 40 kg (88 lbs)
    Deadlifts - 102.5 kg (225.5 lbs)
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Tameko's summary in the group is way better than the actual documents from the website: http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • BondBomb
    BondBomb Posts: 1,781 Member
    Hi, there are many of us...here we are specifically: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    Most ladies begin with just the olympic bar which is 45 lbs or 20 kg...I began higher on each as I am already used to lifting heavy...

    Here are my lifting stats, I lift 3 times a week and have been doing stronglifts, madcow and now Wendler's 5/3/1 since July. These are not my 1RM...I lift these for 5 reps in increasing sets, these being the heaviest.

    Squats - 102.5 kg (225.5 lbs)
    Bench Press - 65 kg (143 lbs)
    Barbell Row - 70 kg (154 lbs)
    Overhead Press - 40 kg (88 lbs)
    Deadlifts - 102.5 kg (225.5 lbs)
    Seriously 88lbs on OHP? When I grow up I want to be you. I can barely get the bar up for 5x5. More like 5x5xx5x4x1
  • McAlyna
    McAlyna Posts: 123 Member
    I started with 45 (empty bar) for all except deadlift where I started at 55.

    Now I am on week 5

    squat 105# -- deloaded to 85 to work on forms
    bench 70#
    row 80#
    deadlift 115#
    OHP 50# -- I am suck with OHP only progressed 5#:sad: ).

    I love lifting!:heart:
  • justjenny
    justjenny Posts: 529 Member
    Thanks all for the info! Getting excited to start pumping some iron! :smile:
  • kcrhodes85
    kcrhodes85 Posts: 20 Member
    Hi, there are many of us...here we are specifically: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    Most ladies begin with just the olympic bar which is 45 lbs or 20 kg...I began higher on each as I am already used to lifting heavy...

    Here are my lifting stats, I lift 3 times a week and have been doing stronglifts, madcow and now Wendler's 5/3/1 since July. These are not my 1RM...I lift these for 5 reps in increasing sets, these being the heaviest.

    Squats - 102.5 kg (225.5 lbs)
    Bench Press - 65 kg (143 lbs)
    Barbell Row - 70 kg (154 lbs)
    Overhead Press - 40 kg (88 lbs)
    Deadlifts - 102.5 kg (225.5 lbs)

    Impressive

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