Weight Lifting for Women

OK , So I know this ranks right up there with fad diets and controversy....but I am looking to tone and tighten for my wedding ( 4 months away ,,, holy crap!) Ladies, I am NOT afraid of having weird things happen on the scale as long as I LOOK good! What do you all reccommend as far as a routine to get me defined and sculpted ( but not uuber bulky). Any pointers are welcomed and APPRECIATED:o) Gimme your success stories!
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Replies

  • elvensnow
    elvensnow Posts: 154 Member
    There are so many of these posts lately! Or maybe I am just looking for them more... :)

    I would recommend the book "New Rules of Lifting for Women". It lays it all out. If you want to have a great bod that's how. (It only costs about 10-15 dollars depending where you get it).

    To summarize though: lift as heavy as you can for low (5-8) reps. Start slow but work your way up. Doing exercises like squats, lunges, planks, rows, push-ups, etc. The exercises that work large muscle groups.

    I highly recommend the book. I've just started but am loving it so far.

    Also, there's a group or two on the boards for that book where you can probably find more advice.
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    I will head to the bookstore today!:o) Thanks so much! This approach sounds effective and do-able!:smile:
  • pastryari
    pastryari Posts: 8,646 Member
    There is no such thing as "toning."


    There are several different programs out there.

    A few that are popular on MFP:

    New Rules of Lifting for Women
    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

    Stronglifts 5x5
    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    Starting Strength
    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    should've started when he proposed.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    OK , So I know this ranks right up there with fad diets and controversy....but I am looking to tone and tighten for my wedding ( 4 months away ,,, holy crap!) Ladies, I am NOT afraid of having weird things happen on the scale as long as I LOOK good! What do you all reccommend as far as a routine to get me defined and sculpted ( but not uuber bulky). Any pointers are welcomed and APPRECIATED:o) Gimme your success stories!

    neither will happen in four months.
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    Thanks Adni, I will check this out for SURE. Thanks a million!:happy:
  • ahviendha
    ahviendha Posts: 1,291 Member
    OK , So I know this ranks right up there with fad diets and controversy....but I am looking to tone and tighten for my wedding ( 4 months away ,,, holy crap!) Ladies, I am NOT afraid of having weird things happen on the scale as long as I LOOK good! What do you all reccommend as far as a routine to get me defined and sculpted ( but not uuber bulky). Any pointers are welcomed and APPRECIATED:o) Gimme your success stories!

    neither will happen in four months.

    i respectfully disagree. i saw a lot of body changes within 3 months of lifting. higher and tighter butt, perkier boobs, arm definition.
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    Capt_Apollo, I said tone and tighten not miracles...take your hating to another thread:o) And I have been lifting and working out religiously, I am just considering UPPING my weights.
  • elvensnow
    elvensnow Posts: 154 Member
    OK , So I know this ranks right up there with fad diets and controversy....but I am looking to tone and tighten for my wedding ( 4 months away ,,, holy crap!) Ladies, I am NOT afraid of having weird things happen on the scale as long as I LOOK good! What do you all reccommend as far as a routine to get me defined and sculpted ( but not uuber bulky). Any pointers are welcomed and APPRECIATED:o) Gimme your success stories!

    neither will happen in four months.

    Don't be such a downer.

    To the OP: You won't be a sculpted goddess in 4 months, no, but you WILL make progress and you should see better tone and shape if you work at it for four months (a reduction in body fat% is most what you're looking for)! So I recommend starting ASAP.
  • 0ctobre
    0ctobre Posts: 22 Member
    I am also looking to getting started lifting. I will be buying the New Rules of Lifting for Women book soon but I have been wondering: is it possible to do this with a home gym for a reasonable amount of money? I do not have a gym anywhere near my place and I don't own a car.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Capt_Apollo, I said tone and tighten not miracles...take your hating to another thread:o) And I have been lifting and working out religiously, I am just considering UPPING my weights.

    don't consider it. do it.
  • murphy612
    murphy612 Posts: 734 Member
    Visible muscle definition really comes from fat loss, so make sure your 1st priority is your diet. Also, if you are eating at a deficit no matter what program you start using you're not going to gain muscle mass, especially in 4 months, but you will be able to maintain the lean muscle you have with a good strength training program so I wouldn’t hesitate to start one!! But again, focus on your diet you’ll be able to accomplish more with that in 4 months than lifting weights. However, you are going to be a beautiful bride regardless!!! Best wishes and good luck :)
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    :wink: I am thanks Apollo I will be SURE to send you my results too, thanks for being one of THOSE types of motivators :o)
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    :wink: I am thanks Apollo I will be SURE to send you my results too, thanks for being one of THOSE types of motivators :o)



    i do what i can.
  • elvensnow
    elvensnow Posts: 154 Member
    I am also looking to getting started lifting. I will be buying the New Rules of Lifting for Women book soon but I have been wondering: is it possible to do this with a home gym for a reasonable amount of money? I do not have a gym anywhere near my place and I don't own a car.

    You could do everything in the book with a good set of dumbbells (will eventually need range up to 30-50lb a piece, but I doubt you'd start that high), and a swiss ball, AKA exercise ball, AKA balance ball. The dumbbells can be expensive. If you buy individually they price between $15-25 per weight (so maybe 30-50 for a matching set). You can get a whole set of weights for anywhere on a range from 200-500 or more depending on brand, sale, etc. The swiss balls are usually cheap around maybe 20-50 dollars tops. (These are general figures as it's been a while since I shopped for them)

    It HELPS (a lot) if you have an Olympic (45 lb) barbell with weights and a squat rack. It also HELPS to have a cable machine for rows and other things. BUT these aren't absolutely necessary since you can do variations with free weights (dumbbells) and are much harder to afford on a budget or fit in a house.

    Hope that helps.
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    Aww thanks Murphy! Great advice!:o)
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    You can make some pretty good progress in 4 months.
  • timbrom
    timbrom Posts: 303 Member
    I am also looking to getting started lifting. I will be buying the New Rules of Lifting for Women book soon but I have been wondering: is it possible to do this with a home gym for a reasonable amount of money? I do not have a gym anywhere near my place and I don't own a car.

    Thread hijacking is usually frowned upon, but you can get really good deals secondhand. I built a pretty nice home gym for well under $500 buying most of the stuff off craigslist. I made my own power rack and bought rubber flooring from a Tractory Supply Company rather than an exercise place, because it's 1/4 the price. PM me if you want details.

    And to the OP: Women who get super bulky are usually most, if not all of the following:

    1. Genetic outliers
    2. Taking testosterone supplements
    3. Taking steroids
    4. Living in the gym
    5. Eating a ton of food on a very strict diet

    So... Don't do those things and you won't get super bulky.
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    Thanks lady! you look AMAZING! I will bust *kitten* until then for sure!
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    You can make some pretty good progress in 4 months.
    Thanks girl! You look AMAZING! I will bust *kitten* until then for SURE!:)
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    :wink: I am thanks Apollo I will be SURE to send you my results too, thanks for being one of THOSE types of motivators :o)



    i do what i can.
    touche sir
  • fitandgeeky
    fitandgeeky Posts: 232 Member
    You can have pretty good results in four months. I did. You can see my progress here - http://www.myfitnesspal.com/topics/show/1026899-lifting-it-does-a-body-good
  • quellybelly
    quellybelly Posts: 827 Member
    bump for the sites I'd like to look at later as I've just started Stronglifts.

    Good luck with your journey ridum and congrats :)
  • cmeiron
    cmeiron Posts: 1,599 Member
    You can make some pretty good progress in 4 months.

    I have to agree here. My body looks completely different now from when I started lifting back in February.

    You CAN lift heavy and effectively at home, with dumbbells, as others have said. It's what I do. I follow a program called All Pro's (link in my profile), and just used dumbbell-modified lifts (the program as written is for bar).

    Diet is key - track everything, get plenty of protein (1g/lb lean body mass), enough fat (0.35g/lb total weight), and keep a modest deficit (maybe 15%).
  • IpuffyheartHeelsinthegym
    IpuffyheartHeelsinthegym Posts: 5,573 Member
    when I decided to compete for the first time, I only had 4 months to get ready, so it is very possible, depending on how far you want to take it and how determined and dedicated you are willing to be. Also, it is definitely about getting the body fat down, so nutrition is key.
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    You can have pretty good results in four months. I did. You can see my progress here - http://www.myfitnesspal.com/topics/show/1026899-lifting-it-does-a-body-good
    fitandgeeky you look FABULOUS! Way to go lady! Your results speak volumes! Rock it girl!
  • jdaley90
    jdaley90 Posts: 259 Member

    Definitely all of those are great starting point!

    You could also look at doing a 12 week program like Jamie Eason LiveFit, you can find it for FREE on bodybuilding.com. She really lays it out straight for you, it's for all levels, and comes complete with recommended meal plan.

    I definitely think you can have some great results in 4 month if you follow a program for 12-16 weeks and eat clean!


    Good luck and feel free to add for support!!
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Capt_Apollo, I said tone and tighten not miracles...take your hating to another thread:o) And I have been lifting and working out religiously, I am just considering UPPING my weights.

    don't consider it. do it.

    ^This. And what Adini said.
  • Ridumcowgirl
    Ridumcowgirl Posts: 115 Member
    :smile:
    thanks girl I am going to check this out too!
    Definitely all of those are great starting point!

    You could also look at doing a 12 week program like Jamie Eason LiveFit, you can find it for FREE on bodybuilding.com. She really lays it out straight for you, it's for all levels, and comes complete with recommended meal plan.

    I definitely think you can have some great results in 4 month if you follow a program for 12-16 weeks and eat clean!


    Good luck and feel free to add for support!!
  • ash8184
    ash8184 Posts: 701 Member
    I am also looking to getting started lifting. I will be buying the New Rules of Lifting for Women book soon but I have been wondering: is it possible to do this with a home gym for a reasonable amount of money? I do not have a gym anywhere near my place and I don't own a car.

    Yes - use your body weight. Do push-ups, pull-ups, sit-ups, planks, whatever you can do without weights. If you buy "New Rules of LIfting", they tell you exactly what you need to buy for your home gym and it's very few items. Some weights, a swiss ball and a resistance band I think?