weight lifting results for women plz!

NROL4W is "New Rules of Lifting for Women". This is a book/lifting program that a lot of us love. The book is very good (and funny) with some good info about lifting in general, lifting for women (don't be afraid to lift heavy) and nutrition.

http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1366650014&sr=1-1&keywords=nrolfw

Available on Amazon.

The scale isn't everything. I've been lifting for almost 5 months. I've gained 5 lbs and dropped 2 sized. Not to mention how much stronger I am. I can deadlift more than my body weight.

December, 184 lbs


April, 189 lbs

My profile picture is about 6 months change from NROL4W. Not even finished with the program yet :-) (PS Only about 2 pounds difference in the pictures)

Wow, You look amazing!

What is NROL4W?

Thanks for the inspiration.

Thanks! I have finished the program since posting this, here are my completion pictures:



Someone already answers but I think it bares repeating. The program is "New Rules of Lifting for Women" and it is a book with an exercise and eating plan geared to get women lifting heavy. I'd recommend it for anyone looking to throw their preconceived notions about bulking up out the window :laugh:

Hello, I used to lift weights pretty often but I don't as much anymore because I feel like I can't go harder or get stronger because I have to constantly ask strangers (men) for help (it is annoying for them and me)! The weights that I am lifting are too heavy for me to get them into position (for certain workouts). I would love to have someone to workout with that can help me and vice versa.

Are there any other women out there that have this issue? If so, what do you do?

What do you mean? Like a spot on the bench or squat rack (is there one in your gym)?

Generally I workout alone without a spotter and have consistently gained strength. You'd be surprised at the motivation that comes from not wanting to get stuck at the bottom of a lift.

Wow that is very motivational because I have lost about 35 pounds and Im only 10 away from my initial goal weight, the scales havent changed much for me these past couple months but I can see a difference with my body! I am also weight lifting with cardio so I know it has to be muscle weight. It is still frustrating because as hard as I work and eat healthy you would think I would be dropping weight so fast. Oh well thank you for that post!

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tagged for monitoring!

Hello, I used to lift weights pretty often but I don't as much anymore because I feel like I can't go harder or get stronger because I have to constantly ask strangers (men) for help (it is annoying for them and me)! The weights that I am lifting are too heavy for me to get them into position (for certain workouts). I would love to have someone to workout with that can help me and vice versa.

Are there any other women out there that have this issue? If so, what do you do?

The only thing I've ever needed help with is getting dumbbells to the starting position for a benchpress. I just asked, didn't seem to bother anyone. Do you need a spotter for anything else? If so, and it bothers you, perhaps look for alternative exercises that target the same muscles.

I do need a spotter and sometimes someone to help me get, for example, 100 lbs in position for front squats. I do 4 reps when I workout and to ask somebody to help me all four times just seems like I would be annoying them.

The scale isn't everything. I've been lifting for almost 5 months. I've gained 5 lbs and dropped 2 sized. Not to mention how much stronger I am. I can deadlift more than my body weight.

December, 184 lbs


April, 189 lbs

Awesome that you gained weight and still lost two dress sizes. If you don't mind me asking, How tall are you? and What size are you in vs. where you started?

I do need a spotter and sometimes someone to help me get, for example, 100 lbs in position for front squats. I do 4 reps when I workout and to ask somebody to help me all four times just seems like I would be annoying them.

Yeah I get that. Why not switch to back squats? Honestly I tried fronts for a while but my wrists couldn't handle as much weight as my legs can. I personally switch from dumbbell bench press (which I prefer for stability reasons) to barbell once I get to a certain weight so that I can do it alone!

Thank you for your help! Maybe I just need to change things up a bit!

The scale isn't everything. I've been lifting for almost 5 months. I've gained 5 lbs and dropped 2 sized. Not to mention how much stronger I am. I can deadlift more than my body weight.

December, 184 lbs


April, 189 lbs

Awesome that you gained weight and still lost two dress sizes. If you don't mind me asking, How tall are you? and What size are you in vs. where you started?

Thanks I'm 5'10. Went from 14-10 (ish) depending on the brand - you know how it goes.

I do need a spotter and sometimes someone to help me get, for example, 100 lbs in position for front squats. I do 4 reps when I workout and to ask somebody to help me all four times just seems like I would be annoying them.

Yeah I get that. Why not switch to back squats? Honestly I tried fronts for a while but my wrists couldn't handle as much weight as my legs can. I personally switch from dumbbell bench press (which I prefer for stability reasons) to barbell once I get to a certain weight so that I can do it alone!

Thank you for your help! Maybe I just need to change things up a bit!

Do you have a squat rack at the gym? You can get into position with front squats the same as back squats. Set the bad to around shoulder height, load it up, walk in, get under it with your arms and wrists sets right, and walk backwards unracking the bar.

Wow, incredibly Strong muscular legs, so inspiring to see that photo! My goal is to continue to build a strong/healthy body and have muscular legs like this. Appreciate you sharing your results!:drinker:

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Before, then at a little below my goal weight, after a year of lifting with machines, and after switching to free weights.

Lorina...I appreciate you posting these as I didn't realize you started out with machines for a year then free weights. I get a lot out of machines and I will continue adding free weights but to see the success you've had in stages inspires me greatly! I'm glad you thought to label them so we can see the differences! Thank you for sharing not only your photos but your methods of success in getting there!:drinker:

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So I've been weight lifting before the "before" picture. But this is a 5 week difference for me..
http://i1074.photobucket.com/albums/w408/missmaddieyy/5weekdifferenceside.jpg
http://i1074.photobucket.com/albums/w408/missmaddieyy/5weekdifference.jpg

This is 2% BF down and 5.5lbs down too
Not really close to my goal yet but progress is progress!