Ladies: Fear of heavy/progressive lifting. Your experience?

Everyday when I go to the gym I do weight training/ Heavy Lifting...or I should say heavier each time I get stronger, then I do cardio. Weight lifting first will ensure burning out of glucose so that the cardio will tap into fat storage. Once I switched to weight training first I saw better results in my body. Weight lifting got me SMALLER! I have been wide most of my life. Now people comment on how I look so much smaller. My waist lost 3 inches same with my thighs after weight lifting. The scale wants to say otherwise and tends to throw off my motivation, but I decided to ditch the scale and now I measure. So...despite the long going myth about women lifting making them bulky or even looking bigger ...it wont! Lean muscle is smaller then fat...it weighs more but is leaner. Takes up less space in the body. As long as you have some form of cardio going on....lifting is the best thing you can do to sculpt your body into a lean sexy machine!

1)My calves got smaller since I've started lifting. I never measured them, but I can wear knee length boots that didn't fit before. They're shapelier, but thinner.

2) I started by reading New rules of lifting for Women. It tells you exactly what to do, and there are drawings of the exercises in there, to demonstrate form. I also spent a lot of time on Youtube, looking at videos on lifting form. When I was really in doubt, I asked on here. So I would suggest starting with a program, NROLW, Stronglifts etc.
You don't have to give up cardio to lift, you can do both. Also, I recommend free weights over machines.

Most people won't mind helping you out if you need a spot.

Google, Youtube, read read read lots of stuff and make a game plan.

This group is amazing, especially the Stronglifts Summary
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

Bump. I am really interested in starting lifting.

Agree that your calves won't get bigger unless you are eating a surplus of calories. I've lost 2 inches around my calves.

I would ultimately advise against using machines. If you want to start there just to get comfortable with lifting, then I guess that's fine, and the people who run the gym should be able to teach you how to use them. But machines do not encourage proper form, and they do some of the stabilizing work for you. You will get more benefit from learning how to lift with a barbell. You can add weight as you feel comfortable. Don't feel like you need to prove anything to anyone else in the gym by stacking on more plates than necessary (or any plates at all in the beginning ... an Olympic bar weighs 45 lbs by itself).

You might want to check and see if your gym offers any kind of personal training service. If so, it would likely be beneficial to you to hire a trainer for at least one session to teach you proper form. And most people who lift are happy to spot for others. I don't train at a gym anymore, but when I did, I would sometimes have guys offer to spot me before I even asked if they could tell I was training by myself. "Real" lifters (i.e. those who have actual goals they are trying to reach and are not just pretending to lift because they think it looks cool) are a pretty welcoming community to people who have a genuine interest in strength training and show a willingness to put in some effort.

https://www.facebook.com/photo.php?fbid=514923558544888&set=pb.394897053880873.-2207520000.1367597735.&type=3&theater


girl should definitely lift/do weights.

1) my calves got bigger only after i started training them
2) free weights over machines anyday. i rarely see women on machines in my gym.
3) it would be an honour of the highest standards.

Agree that your calves won't get bigger unless you are eating a surplus of calories. I've lost 2 inches around my calves.

working hard and crossing my fingers for a similar result. I, too, would like to wear tall boots.

1)Lifting made my calves really big haha. Everything in my legs have gotten smaller. Unfortunately I didn't keep track of measurements but I know for sure because the knee high boots that would chafe me before are now lose. And for those who are all 'I want thigh gap', well I have one of those too. Squatting didn't make me 'bulk up'...and I've been eating at a surplus and trying to lol. My Calves are now a whopping 13 inches around at the widest part. Just do it, you won't be sorry.


If you're worried about your muscles continuously growing, then you would have to be on a calorie surplus. Muscles need fuel to grow. And a lot of people work very hard to do that. And everything is very easily reversed.

It is scientifically impossible to become bigger and bulkier to begin with on a calorie deficit. If you see someone who you think is bulky in their progress pictures, ask for their before pictures, and you'll see they're smaller in all the places you thought were 'bulky', and they probably looked even bulkier before.

by volume, muscle weighs more then fat. This means that muscle takes up less room then fat. So if you think you bulked up in muscle, that means you slimmed down by a gigantic amount.

You don't turn into a hulk over night. It takes lots of calorie surplus and strength training and time. And in a blink of an eye those effects can be reversed. Just be lazy, tada your problems are solved.

Cardio had me in a skinny sagging mess. I wasn't 'firm' until I added strength training.

2) I was terrified to start going into the weight room. The first time around I just used the machines 'cause I didn't want to look like a fool. Then I realized that well, you just get better results with barbells and dumbbells so I went with that and read up allot on form. I'm self conscious but I've gotten good at ignoring people, and for the most part you'll find that everyone ignores everyone else anyway. I also can't afford a personal trainer, there's lots of free material online. I started by reading stronglifts 5x5 (it's free and available online) and watching youtube videos on form (watch many, some of them conflict). I dove in and waded through all the guys...I find them a lot less *****ier then the girls lol. The machines are pretty easy to use. You can copy some of the names of them down and youtube how to use them at home, or you could just read the machine (there's usually a picture diagram). I used mostly all the machines once and found I preferred free weights. There's only 2 machines I actually enjoyed and that's the rowing machine and the leg press. Just start with a light weight to get a feel for how much you can lift. The leg press with no weights is not going to hurt you. Don't get intimidated by the weights on top of you, if you get in it with no weight on you'll see how easy it is to push up. If you don't know how to use a machine, just ask a staff member, they'll help, they don't want you injuring yourself. Or ask someone you seen on it, every guy I've ever asked for help was helpful...every girl I've asked had a complete attitude problem but that may just be the several gyms I've been in.

Chin ups: There is usually a chin up assist machine at the gyms. I got my own and just fought with it at home. Start by doing negatives (Get up at the top and slowly lower yourself the whole way). If you can touch the ground slowly bring yourself up till you get to the point where you can lift yourself. Doing all kinds of arm work helps. Push ups, arm press, overhead press, there's a few machines where you can do arm exercises with cables which can help. I'm not a big expert so there's usually a specific weak part that someone more skilled then me could give you advice as to which muscles you should work and how to have an easier time with chin ups.

If you love Zumba, don't stop something you love. But know that your weight training will suffer. For me I picked up hiking last year (as you can see from my profile pic). I don't intend to stop the things I love just for my looks.

3) Absolutely, and I've done it and was thrilled. Not many ask me to assist them, I'm to skinny lol. That being said, I don't usually have a spotter.

Okay, I found the link from yesterday's party thread joking on this exact topic:

http://www.myfitnesspal.com/topics/show/977538-halp-heavy-lifting-made-me-supah-bulky

And today's continuation:

http://www.myfitnesspal.com/topics/show/978398-halp-heavy-lifting-made-me-supah-bulky

1. I have always had large calf muscles but they are actually getting smaller in circumference with lifting (when I was in a deficit).
2. There are a few options: Read books/internet sources/watch youtube videos and go it alone. Bring a buddy with experience the first few times to show you the ropes. *Hire* a personal trainer for one session and come with a list of things you want to be shown. I personally had my husband with me the first few times I went and I always research a new lift before trying it!
3. I'd spot anyone, but as one of the smallest people lifting, no one has ever asked. I did ask a stranger to spot me on a bench press once and he did, no questions asked.

Oh boy, so much to answer! Here goes!

1) my calves getting bigger.

I started with huuuuge calves (well, they're still big, comparatively speaking.), the largest measurement I have is 18.5" from 2011. (they *had* to be bigger at some point, as I was 195lb then, and my heighest weight was 260) I started in December 2012 lifting seriously heavy (like squatting my own bodyweight), and dropped 3/4" off my calf, after it not changing much over the previous year. They're still at 16.75" now though, as I'm not lifting heavy now (different phase in my training schedule).

2) the barbell machines and actually using them
I am timid at the gym and super self-conscious, and I can't afford a personal trainer. How did you start your weight lifting experience? Did you dive in and wade through the guys? Wait till less people were around? How did you learn to use the machines? Also did you work up to it by starting on the other machines first?

I'm debating about finding out from the front desk when there are the fewest people in the weightlifting area.

And I can't do a chin-up, let alone a pull-up. Have any of you used resistance bands to assist you?

Also, I know a lot of people advocate more weights less cardio, but I love my Zumba classes and swimming (poorly), so I plan on sticking with them.

So far I haven't seen any posts about the actual first steps of weightlifting at the gym, just to go do it. I need to hear some of your stories to help build confidence.

I wade through the guys, if I can (sometimes I just give up and go somewhere else if it's REALLY busy). I've worked with all guys for 10 years (and studied in college with all guys for 4 years before that), so I'm used to having to prove myself! Also, I don't use the machines anymore, I do almost all free weights (dumbbells, kettlebells, barbells, bodyweight), exception being the cable cross machine for rows or lawnmower pulls, etc. I learned from having a trainer for a short while, but honestly I've done better on my own without him now. I also watch others a lot - spy on other trainers and gym-goers, haha. bodybuilding.com has some good short videos you can watch for form. Youtube too, but I make sure it's someone I trust to show me properly for more advanced moves I'm not famliar with (kettlebell cleans, jefferson squats, etc).

I haven't done resistance band pullups (chin ups), never figured out how to on my own. I did negatives, where I stood on a chair (I have a pullup bar at home) and let myself down slowly, until I worked up the strength. I kept the pullup bar in my walk-in closet doorway, so I'd randomly try to pull myself up almost daily, sometimes a couple times a day - then one day, surprised myself and did one!! It was SO.AWESOME!
See also: http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/

I did cardio on my off days between lift days, as I was usually somewhat sore but still wanted to do some form of exercise. Nothing strenuous, and usually not for more than a half hour. Just to keep the legs/arms moving - stair machine, rowing machine. I do a quick dumbbell/bodyweight/kettlebell circuit, if I'm pressed for time.

Question for both genders: If a woman asked for a spot, would you assist?
I put a lot of pressure on myself to do everything myself, by myself. Asking for help is hard, writing this thread is hard.

I'd have no problem if anyone asked me to spot them, and have had guys ask me. One time I was trying to ask a guy if he was using a plate or bench or something, and he thought I was asking for a spot and was more than willing to help. Another time a lady just up and offered, lol. But I'm much like you, and don't like asking for help.