Weigh lifting for women

5/3/1 has a beginner routine where you squat twice a week. The explanations in the book on how to perform the lifts aren't that adequate, though.

Yep. The main issues that I have is that there are less total reps so less 'practice' for form, plus there is a lot of flexibility for assists. While this is great and the flexibility of 5/3/1 is one of the things I like about it, it does not give a new lifter much guidance as to which ones are best for their goals. I actually squat 2 x a week on the 'standard' 5/3/1.

5/3/1 has a beginner routine where you squat twice a week. The explanations in the book on how to perform the lifts aren't that adequate, though.

Yep. The main issues that I have is that there are less total reps so less 'practice' for form, plus there is a lot of flexibility for assists. While this is great and the flexibility of 5/3/1 is one of the things I like about it, it does not give a new lifter much guidance as to which ones are best for their goals. I actually squat 2 x a week on the 'standard' 5/3/1.

I agree, plus 5/3/1 is really great for anyone that's progressed to the point they can no longer progress rapidly. Not someone who has beginner gaining potential.

Stronglifts is one of the most effective and easy to follow programs out there for beginners. Even if it seems so, it's not really that "hard core" either. Most of these programs are rather simple and quick. They don't mess around with countless accessory type isolation exercises but just focus on compound lifts. The mistake many beginners make is they think they need to do curls, flies, endless crunches, etc.

Firstly muscles don't know if you are a man or woman, second do you realize how long it would take to put on 25lbs of muscle or the work and dedication it would involve?

Stronglifts, starting strength, New rules all great programs.

Here is where I read about the testosterone release:

http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx

I think you misunderstand what 'release of testosterone' in this context means. It does not mean that you will grow more body hair.

Glad to hear that this has been your experience. I was wondering about women with PCOS.

I was reading that doing deadlifts releases testosterone. I suppose other exercises do that, as well. I want to gain strength and protect my bones, but I sure don't need any more body hair or whatever from testosterone.

You will not get more body hair from doing deadlifts. Where were you reading this?

Agreed. My personal experience, I have PCOS and create more testosterone than I should anyway, I lift heavy and follow SL 5X5. My results have been nothing but phenomenal. I have lost fat, become stronger and lost inches like crazy even though the scale hasn't really budged. I haven't gained 25 lbs of muscle either or any extra body hair. Don't be scared of the heavy weights or lifting like a man, I guarantee you'll love the results!

I'm a newbie and I've been doing AllPro thanks to Sara's advice. It's been working out well for me so far. You should at least check it out.

You guys are awesome - thank you for all the informative replies. I have a 10km run coming up in a week but after that I will definitely add weight lifting into my weekly routine

Good luck on your run! I ran my first 10km race over the weekend. I run on days I don't weight lift.

I was reading that doing deadlifts releases testosterone. I suppose other exercises do that, as well. I want to gain strength and protect my bones, but I sure don't need any more body hair or whatever from testosterone.

You will not get more body hair from doing deadlifts. Where were you reading this?

Agreed. My personal experience, I have PCOS and create more testosterone than I should anyway, I lift heavy and follow SL 5X5. My results have been nothing but phenomenal. I have lost fat, become stronger and lost inches like crazy even though the scale hasn't really budged. I haven't gained 25 lbs of muscle either or any extra body hair. Don't be scared of the heavy weights or lifting like a man, I guarantee you'll love the results!

I just wanna say, congratulations on your weight loss! That's phenomenal!

Thanks all - I will take a look at the other programs mentioned.

I had asked a PT for a program but it was light weight and high repitition. I got so bored of it though. He didn't really want me to add much weight on which is the total opposite to what I've been reading. I did feel I was getting a little stronger but not greatly different tbh. I have also done body pump in the past which I enjoyed but I have pathetic arms so struggled with quite a lot of it and couldn't keep up with the rest of the class.

Thanks for the suggestions

Was it a PT employed by your gym? They always seem to push that low weight / high rep crap.

Body pump is a fun, and hard, class, but, again, it's a lot of reps so it's hard to make progress.

People keep mentioning SL and NROLFW because they work. I would also suggest you check out stumptuous.com.