NROLFW Questions

I did the entire program and I gained lean muscle and lost a ton of fat/weight on the program eating lean and higher protein.

As for weight it is all personal, basically do a set of 10, if by the end it is really easy you are going too light, if you can barely lift your arms after your first set you are too heavy. You will find your happy place for each weight and each one is different. As you get stronger you will do heavier but less at each set to build strength.

I am about to do the program again as I have recently got my best friend on board for strength training so I told her I would do the program with her but modify it for me since I have been strength training for over a year now.

There is a group on here for New Rules if you search. A great source of help.

Hi all!

I'm reading the New Rules of Lifting for Women and am really looking forward to starting the program. I just have a few questions before I begin so any input would be much appreciated!

1. Right now, my main goal is to lose weight while minimizing muscle loss. By combining the moderate cardio I currently do with this program, that will help me maintain the muscle I currently have, right?

and

2. I'm such a noob I don't even know what weight would be a good starting point. I know the whole point is to progress to heavier weights as time goes on, but how do I know where to start?

Thanks!

Thank you for asking this question! I was wondering where to start with lifting and I think this book is it!

The book recommends that you warm up before each set. So, maybe warm up with a lower weight that you KNOW you're capable of lifting and build up weight until you feel it's challenging, but not impossible for you to complete the required reps/sets. It will initially make the workouts longer, but once you get a feel of how much you can actually lift it will help you move through the program with ease and without injuries. Good luck and have fun!

Darn, I thought NROLFW stood for "nymphomaniacs rolling on linoleum fondling wombats". My bad.

I stared at the acronym just utterly lost.


Advice: Lift a weight heavy enough that keeping proper form, you feel a significant burn by the 8th rep.

I'm a newb too! I just started NROLFW; I'm in Stage 1, and I just completed workout 5B. I had no idea where to start in terms of weight and the book was not super helpful. My first workout, the weights I started with were way too low, but now I think I'm pushing myself to the right degree. It just took a lot of trial and error. If I were to do it all over again, I'd spend two workouts going through the Stage 1 moves with different weights until I found the ones I felt I could safely do 3 sets of 15 and still get a sweaty workout. Then, I would officially begin the program.

ETA: Friend me if you like!

I am in the same workout as you. I started really low with weights just to see where I was at. The second workout I increased by a lot. I have an open diary and track all my strength exercises if anyone wants to be friends.