"Lifting Heavy". What does that really mean for women?

I'm doing Strong Lifts 5X5. Today is session 13. I'm 5'0", 151 pounds, 42 yrs old. I started all lifts with just the bar (45#) except dead-lift (95#) and barbell row (65# )

NEXT ATTEMPTS:

Today Session 13
Squat: 105#
Bench Press: 75#
Barbell Row: 95#

Monday Session 14
Squat: 110#
Dead-Lift: 150#
Over Head Press: 65#

Last session I experienced my first rep failure. It was on OHP at 65#. Considering fractional plates.

Thanks! I really would like to start lifting, but don't have the resources. I tried to lift my boyfriend's 25lb dumb bells yesterday, and couldn't get them past my chest. :embarassed:

Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.

TRY SANDBAGS WHILE YOU WAIT. There are killer workouts on youtube and other places online you can start on now. May save you some plates down the road.

I went to the barn a couple days ago and found an old bucket of reserved sand sand used for planting. I double bagged it into some zip locks. Weighed the bags, filling to 5 pounds each. Saw some old aquarium gravel on the side of the garage, made two 7.5 pounders, same way. Found a couple old "Upward Basketball" duffles, filled each to what I thought I could lift. One was 25 lb total, the other was 17. I found later that 20 was about right, but I could easily adjust the weight just moving sandbags from one to the other. I put a tag on them I can write on to remind me how much weight is in them, and marked each sandbag with a permanent marker (a couple of the sand bags averaged out to 4 each.)

Found my first workout just playing with them, I found that the one center handle was a bit awkward. I needed one one each side like the "official" sand bag lifting bags. Next day, WalMart sewing aisle, found a couple velcro/buckle straps, $10 for the packet...wrapped them around the bag, threaded them through the buckle, and it's all smooth against my workout clothes (I found that working with industrial velcro to try to accomplish this had the opposite effect. Snags). Also at Wal*Mart, found a couple jump clips. These bags have a hole tag on each end for a former should strap, which I'd removed. I threaded the clip through the hole, over the new velcro straps, and around the old center handle. This keeps the straps from potentially slipping off the ends of the bag.

There are pros and cons to sandbags, but mainly, it gets me started. I was up to 8 pounds on the "Arms and Shoulders" P90X, and after about four times doing the same routine, I just needed to mix it up, and I needed some lower body mixed in with my running. This did the trick! I'm still sore two days later after a 30 minute "just playing around with it" sesson.

Pros and Cons, like most things out there:
-It's more like lifting in "real life", awkward, bulky, not stable. Cons, pretty much the same as the pros.
-Pro: Cheap. Cost me like $15, including the cost of the ziploc bags
-Pro: The weight is adjustable...just add more sand, rock when I'm ready
-Pro: I can do many of the same lifts. I did lunges, squats, clean to press, bear hug walk, ab hold, and windmills. (There are a lot of workouts online you can see by video.) I'll learn from these lifts other things I can do on my back. I can use them with some kettlebell workouts (I'm outgrowing my 8 pounder...did attack some old leg weights to each side of the large handle to make it heavier).

So, until I find that barbell set at a yard sale, or Goodwill or something, here's my quick fix. If I get tired of it, no barbell set to store or move.

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On the comment above that "running on a treadmill is of absolutely no benefit, humans weren't made for endurance". Hmmmm. It might be better said that it is of less value when it comes to shaping a body or the ultimate fat loss as many people desire.

But, you have to start somewhere. Running, or even walking is great for building breathing, cardio, VO2 Max, emotional well-being. Relying on those endlessly without cross training in any way is a plan that needs some adjustment to advance toward body shaping goals for most people. There are advantages to both, depending on your goals, and humans can do it. A Bible verse says "run the race set set before you with endurance" --God Himself was familiar with humans running found value in it. We're all good.

Just know your goals, mix it up for health and results, and don't shoot yourself in the foot doing one at the expense of the other (Heavy HIIT training on lifting days...one would counteract the benefits of the other).

I used to be all cardio. I will say that you are prone to injury without some level of cross training. Running alone doesn't seem to shape the body as a whole for many people...at least not in a time-efficient way.

I find that circuit training is a great bridge between the two if you are wanting to get started with weight training. It used a mix of cardio and weighted moves. The Jillian DVDs are a good example of this, or Nike Tranining Center app for women... any of the moves like lunges (weighted or body weight)/mountain climbers/planks/jumping jacks, squats, push-ups). These are great transitions to prepare you for lifting if you don't have access to a gym, don't like gyms, or don't have access to a bar yet. Just keep building with what you have.
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Thought of the day: I'm now a heavy lifter. : ) I just can't repeat that to anyone in the public.

How far will I go? I prefer it when a woman's biceps do not exceed the visual proportion of her breasts, whatever size they may be, but that's just my personal preference. I see many women muscle up to body building level, then get implants for proportion. That's not a path I'm interested in, so natural proportion will be my guide.

bump to read later

Also, you can only gain so much muscle even on noob gains in a caloric deficit.

A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.

I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!

i agree. i'd like to hear from some of the women here on exactly what their progression has been. in short, to simply answer these questions:

1) starting bench press? current bench press? how long have you been doing bench presses?
2) starting squat? current squat? how long have you been doing squats?
3) starting dead lift? current dead lift? how long have you been doing dead lifts?
4) starting overhead press (OHP)? current OHP? how long have you been doing OHPs?

I'll chime in:
1) barbell (45 lb) / 95 flat or 75 incline / 2 months
2) body weight - still there due to knee issues, but I can box squat 25 when the knees aren't acting up
3) haven't started - knee problems causing the hold up (substituted leg press - plate / 315 / 1 month before overloading knees again)
4) 70 - just started

A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.

I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!

Below parallel (ATG)

I'm a small-framed woman with some injuries and joint issues, so there are some exercises for which I use three-pound dumbbells. They are not a waste. I don't like machines, except for the lat machine, cable row, and triceps dip, also the preacher curl and assisted pull up, chin up. I use dumbbells on my shoulders, pecs, triceps and biceps and have never been above 15-pound dumbbells. I had definition. If you want definition, it's rather simple. Don't be fat in that area.

My upper body did get bigger, which is fine. I didn't want my lower body, which holds more fat, to increase so I don't use direct resistance strength training there. This is standard advice for people who are training for basic strength and aesthetics.

I think women should aspire to whatever level of strength and shape they desire. But it is not true that weights don't make you bigger. And I am not talking about professional body builder bulky, just bigger. If a woman is concerned about that she should be informed, not lied to.

Even in men, I prefer, a slim, trim, compact build, not someone who looks muscle-bound. As a woman it's not the look to which I aspire.

A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.

I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!

Below parallel (ATG)

Yes!! Below parallel (ATG) only way to go!! Otherwise ull develop quad dominance and ur hammi's and glutes will be lacking

Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.

Some good options:

If you don't mind used: Play it Again Sports, Craigslist, Goodwill for dumbbells and/or a barbell
If you prefer new: Wal-Mart for same

I apologize for not stating just ONE purchase as requested. I've been very happy just using dumbbells, but obviously lots of people use barbells too. And both used dumbbells and used plates are almost always available at places like Goodwill for uber-cheap.

Good luck!

All great suggestions. I got all my stuff for home from Play It Again Sports at a much lower price than new. Barbell, plates, bench, dumbbells.

My suggestion would be get the empty dumbbell bars (Walmart has them) and then buy plates to add. Much better than buying sets of different weight pink or blue ones.

I found my bench, bar and weights on craigslist for $25.

<<<<<<I made my squat rack, from this: http://freckledlifter.wordpress.com/2012/09/11/diy-squat-rack/
I have the price of a bag of quick dry cement ($1 at Lowes because the corner was torn open) invested in my squat rack.

Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.

Some good options:

If you don't mind used: Play it Again Sports, Craigslist, Goodwill for dumbbells and/or a barbell
If you prefer new: Wal-Mart for same

I apologize for not stating just ONE purchase as requested. I've been very happy just using dumbbells, but obviously lots of people use barbells too. And both used dumbbells and used plates are almost always available at places like Goodwill for uber-cheap.

Good luck!

All great suggestions. I got all my stuff for home from Play It Again Sports at a much lower price than new. Barbell, plates, bench, dumbbells.

My suggestion would be get the empty dumbbell bars (Walmart has them) and then buy plates to add. Much better than buying sets of different weight pink or blue ones.

I found my bench, bar and weights on craigslist for $25.

<<<<<<I made my squat rack, from this: http://freckledlifter.wordpress.com/2012/09/11/diy-squat-rack/
I have the price of a bag of quick dry cement ($1 at Lowes because the corner was torn open) invested in my squat rack.

Thanks for the ideas on where to get items. I am wanting to get stuff my husband and I can both use at the house after our sunroom is finished.

Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.

Some good options:

If you don't mind used: Play it Again Sports, Craigslist, Goodwill for dumbbells and/or a barbell
If you prefer new: Wal-Mart for same

I apologize for not stating just ONE purchase as requested. I've been very happy just using dumbbells, but obviously lots of people use barbells too. And both used dumbbells and used plates are almost always available at places like Goodwill for uber-cheap.

Good luck!

All great suggestions. I got all my stuff for home from Play It Again Sports at a much lower price than new. Barbell, plates, bench, dumbbells.

My suggestion would be get the empty dumbbell bars (Walmart has them) and then buy plates to add. Much better than buying sets of different weight pink or blue ones.

I found my bench, bar and weights on craigslist for $25.

<<<<<<I made my squat rack, from this: http://freckledlifter.wordpress.com/2012/09/11/diy-squat-rack/
I have the price of a bag of quick dry cement ($1 at Lowes because the corner was torn open) invested in my squat rack.

Thanks for the ideas on where to get items. I am wanting to get stuff my husband and I can both use at the house after our sunroom is finished.

My husband is one inch taller than me, so we can both use my homemade squat rack

those of us women who lift heavy get it

and can I just say how much I cringe when I hear "I dont want to get big and bulky i just want to get toned" gasp

A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.

I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!

Back squats I did to just below parallel. I got caught out in the same way as you when I was squatting without a partner - I ended up squatting to just a fraction above parallel. The difference between a fraction above and a fraction below (in terms of how much you can squat) is huge! I had to deload and slowly work up again. Very frustrating!

Front squats I do right the way down (*kitten* to grass). It feels more natural for some reason.

I love this!

I have been lifting heavy for over a month now. Not only have the inches started coming off but I feel stronger.