Women who lift

I've run All Pro's beginner routine, it was fine. I liked Madcow's 5x5, but squatting 3 times a week while race training was killing me. I switched to Wendler's 5/3/1, and I liked it. (In the interest of disclosure, I'm not running a heavier lifting program at this moment.) I used to warm up with a mile, but not anymore. If I do cardio on a lifting day, it's after. Otherwise, I do cardio on opposite days. If you have access to a gym, I'd recommend looking at New Rules of Lifting (For Women).

My advice is this.....what ever is most important to you (lifting or cardio) should come first because the other will suffer. I lift first because I don't really care about cardio. If I was a runner and I really cared about my times/speed, I'd probably run first. Just my two cents. I think most serious lifters lift first and then do cardio or even do cardio on none lifting days.

Edited to add.....I also recommend strong lifts. You will eventually stall out strength wise if you are in a deficit. I would then suggest 5x3 or 5/3/1. Good luck!

I typically lift 3x a week (mostly Stronglifts) and run 3x a week, on alternating days. Sometimes I need to prioritize... when my lifting is really heavy, my running suffers, so if running is more important, I'll ease up a bit on the weights. IE, if I was training for a race, I'd lift a lot lighter for a few weeks leading up to it.

Currently, I'm nursing a mild injury to my achilles, so I'm not doing all the much of either and going lighter on anything lower body.

I'm in week 4 of the All Pro routine which I really like (finished New Rules last month), and when I actually get to do it, I do my cardio on alternate days. If I did both on the same day, I would do it after lifting, or do one in the morning, and one at night.

I'm new to lifting, just 5 months in. :blushing:
You may go to my profile and view the progress in the pics.

By switching up the order of my workout routine using weights before cardio, I was able to get maximum effect from the lifts and cardio workouts.

I lift with SL 5x5 prog. 2-3 times a week sometimes adding cardio right after. I only do cardio once or twice a week using Zumba or Hip-hop dance. I like to run during cooler months.

Don't know my BF% right now however I've lost about 15-20 lb (gained some back; muscle :bigsmile: ), went from size 12 to 4-6 and have lost many inches from all over.

It was almost 5 weeks before my work and commitment to myself began to really show. :glasses:
Taking photos and stats every couple months will really show you your progress.

Best of luck finding the routine that works for you!! :flowerforyou:

I do both cardio and strength, because I'm trying to get fit and have back and other problems.

I don't go crazy, just stay at the weights I can do three sets with, then, when it feels like I'm lifting nothing, I move up to the next weight. Strength training has improved my cardio, and cardio improves my strength training.

My fat weight has been stubborn coming off, so my goal is to turn it all into muscle, if that's what I have to do.

I can only dream of getting to the point of losing that last bit of fat, but drop your carbs even more, up your protein a little.

I do 30mins of lifting, then 30 mins cardio

You can work up to bench press using dumbells or if you have access to preloaded bars, start with something you can manage.

Right now I only have time to go to a gym 2x per week, so I am doing a full body workout both days. After I'm no longer a noob, I will tru an upper/lower split. A good rule of thumb I've heard is to make sure you are working each muscle at least 2x per week - hence the total body. I stick with compound lifts (squat, deadlift, pushup, overhead press, cable rows and lat pulldowns) and don't really bother with any isolation exercises at this point. I need to do better on my macros.