We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Am I over thinking this? Strength training

Calliope610
Calliope610 Posts: 3,783 Member
edited January 19 in Fitness and Exercise
I want to start strength training. I am reading NROF4W, studying SL5x5 and am getting myself confused. And then throw in core exercises with a Swiss ball and I'm completely overwhelmed. The NROF4W workouts seem mind-boggling, SL5x5 is much easier to put my head around.

What do you suggest for the complete beginner (50yo woman, 218lbs)?

On a positive note, I know that anything I do now beats the heck out of what I was doing 2 months ago, which was absolutely nothing.

Replies

  • BikerGirlElaine
    BikerGirlElaine Posts: 1,631 Member
    I am 49 and 207 (but not a complete beginner). I vote for SL exactly because it is simple.

    There's a great group here:

    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
  • DaniH826
    DaniH826 Posts: 1,335 Member
    I know several ladies in your age group who do Stronglifts.

    I personally do AllPro's Beginner Routine but it's really just a matter of preference and available equipment.

    I agree that NROL4W is very confusing, although many do well with it. You could always adapt NROL to your personal goals and pick the exercises you can and want safely do and just focus on the basic lifts and leave the others alone. Stronglifts is very aggressive in progression and may or may not work for you as-is, so you probably end up adapting it (many do, and that's fine).

    Just pick a basic lifting program that appeals to you and tweak it according to your personal needs, then start lifting and adjust along the way. That's usually what ends up happening anyway. :smile:

    Oh yea and you're welcome to join our group. Many great gals there who post regularly and lift heavy things. :smile:
  • DavPul
    DavPul Posts: 61,406 Member
    It really seems like you've answered your own question
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Whatever you think you'll work hardest at and stick to the longest.

    Success is more about the effort/intensity than it is the program.
  • RavenWolf1977
    RavenWolf1977 Posts: 39 Member
    NROLFW confused me as well and I'm glad I'm not the only one who feels this way!. I've been chicking out the SL 5x5 program and am really considering it. I just need to make it to the gym.

    I just started really emphasizing strength training this week as well.
  • Calliope610
    Calliope610 Posts: 3,783 Member
    I'm already a member of the SL4Women group.

    @ DaniH, thanks for the input. I think that's what I will do. I plan to start SL next Tuesday (do T-Th-Sat with cardio M-W-F).
  • ncl1313
    ncl1313 Posts: 237 Member
    I do Stronglifts and I LOVE it. I was so excited to finally use my 25 pound plates yesterday! My regime is SL W-F-Sun and cardio T-Th-Sat with Mondays off.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    +1 for SL5x5. Why core exercises on the swiss ball though? If your form is correct in doing the main lifts you'll blast your core hard with just the main lifts.
  • mikejholmes
    mikejholmes Posts: 291 Member
    +1 for SL5x5. Why core exercises on the swiss ball though? If your form is correct in doing the main lifts you'll blast your core hard with just the main lifts.

    ^^ this
  • shining_light
    shining_light Posts: 384 Member
    http://www.bodybuilding.com/fun/go-from-zero-to-hero-in-one-year.htm

    This is the program I'm following, with a few minor adaptations for the equipment that I have. I highly recommend it. It's simple, it's fast(I changed it so I do a warmup set and a working set, and only 5 exercises on each day), and I'm seeing FAST results. No need to get overcomplicated, just gotta find something that works for you.
  • tatd_820
    tatd_820 Posts: 573 Member
    Saving to stalk thread! Thanks!
  • bokodasu
    bokodasu Posts: 629 Member
    Yep. If SL looks good to you, then do it. And put down the other books! Different programs are tuned slightly differently, and if you try randomly throwing a few elements together from a bunch of different systems you're not going to get the full benefits of any of them. But any of them will give you good results, especially as a beginner, so don't worry that you're going to be missing something if you don't investigate every possible option.
  • Vonwarr
    Vonwarr Posts: 390 Member
    +1 for SL5x5. Why core exercises on the swiss ball though? If your form is correct in doing the main lifts you'll blast your core hard with just the main lifts.

    QFT
This discussion has been closed.

Categories