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    Women who lift !!

    Posts: 127 Member
    edited February 15 in Fitness and Exercise
    Hi women who lift!

    I've started incorporating weights into my workout then ending with 20 mins incline walk at 14-15 speed 3mph.
    What's your workout plan and eating plan?

    My workout consists of. 4 sets of 10-12 reps

    Day 1 Upper body workout

    Cardio 5 min 3 mph incline 1 on treadmill
    Chest press (upright bench press)
    Or dumbell bench press

    Seated row
    Or bent over dumbell row

    Lat pull down
    Or bent over dumbell back swing

    Overhead press or dumbell overhead press

    Bicep curl or barbell curl

    Tri extensions dumbell

    Hyper extentions with weight plate

    Treadmill 20-30 mins incline 14-15 speed 3 mph

    Day 2
    Lower body workout

    Cardio 5 min warm up treadmill incline 1, 3mph
    Leg extentions
    Hack squats
    Leg curls
    Leg press.... Very proud I managed 160 kg yesterday! Had some men give me strange looks
    Calf raises
    Sit-ups
    Leg raises
    Cardio 20-30 mins incline 14-15 speed 3mph

    Day 3 rest

    Day 4
    copy day 1

    Day 5
    Copy day 2

    Day 6
    Rest

    Day 7
    Rest

    Is this workout missing anything or need tweaking?
    So far I'm aching after my first week.
    I do hope I see results and I'm going to hide my scales and purely measure myself.
    I'm eating either scrambled eggs for breakfast or oats
    Lunch chicken or ham salads
    Dinner chicken brown rice/sweet potato n lots of veg or salad.
    Snack diet protein shakes twice a day.

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    Replies

    • Posts: 11 Member
      I would suggest you look for a workout created by somebody else rather than making one up on your own.

      How many reps/sets do you do? Do you up the weights each workout? What are your goals?

      As a general guide, 5-8 reps per set is for strength, while 8-15 is for hypertrophy (bigger muscles).

      I personally do stronglifts 5x5, it's a good plan. I found the guides on Reddit very helpful for choosing a plan.

      http://www.reddit.com/r/Fitness/wiki/getting_started
    • Posts: 127 Member
      Sorry I edited the post it's 4 sets I do so shall I increase the weight and do less reps?
      I'm wanting to decrease fat and go for a feminine beach body physique.
      If I put the weights on and can do 10 easy I will increase the weight and try and do 8 reps.

      The workout I found on bodybuilding. Com as a guideline.

      Here are my stats I'm 5ft 8 160lbs 28 years old.

      I've had two kids and I'm struggling with stomach bum n thighs.
      Waist is small so I guess I'm like a pear shape but still look in proportion.
      I just want to look good in a bikini and get rid of the cellulite n fat for my honeymoon,been married two years and will be planning our honeymoon this year as money was tight for the wedding and buying a house.
    • Posts: 127 Member
      Bump
    • Posts: 127 Member
      Bump!!

      Would anyone make any changes?
    • Posts: 790 Member
      Squats and Deadlifts?! Add them!
    • Posts: 17,525 Member
      Squats and Deadlifts?! Add them!

      my first thought- were are the squats and deadlifts.
    • Posts: 41,865 Member
      show previous quotes

      my first thought- were are the squats and deadlifts.

      X3

      Also, you're going to get a whole lot more benefit at this stage of the game by focusing on compounds rather than a bunch of isolation volume. Your compounds would be squats, dead lifts, bench press, over head press, barbell rows...these should really be the foundation of pretty much any weight training routine...a lot of the other stuff you have going on there would be as an assist to your compounds...i.e. assistance work. Frankly, when you're pretty new to lifting, you don't need to do a whole lot of assistance work...too much volume can interfere with your recovery and thus your gains.

      I generally recommend full body training 3x weekly for new lifters as opposed to doing splits...just more efficient and splits tend to be much higher volume which can be an issue when you're new.
    • Posts: 232 Member
      show previous quotes

      X3

      Yep. While I'm not where I want to be, squats and deadlifts are my favorites due to the movement/weights working the entire body. I can feel my core working out during the moves as well as see a noticeable difference in the mirror. I do Stronglifts 5x5 (stronglifts.com) as well and love the heavy lifting for results (yesterday I squatted 85 lbs. And last week, I deadlifted 120 lbs. Not huge in comparison but huge for me!)

      I've had 2 kids so am struggling with similar issues. I've started cardio after weight lifting and on some off days to help loose the weight. By far though, squats and deadlifts!
    • Posts: 132 Member
      I think you are also missing core work (unless I overlooked it). Planks are a great starting point (from elbows, hands and/or SIDE planks)). You can also increase your core work by doing some of your standing work while standing on one leg or on an unstable surface (e.g. a BOSU (1/2 ball)). Bicep curls are a great time to stand on one leg. Also, don't neglect your obliques (side lying crunches, bicycles with shoulder rotation), and the ever favorite reverse curl (for the lower abs). Whatever you choose to add, add more variety than your basic crunch or situp. These two only hit one of many many core muscle groups.
    • Posts: 15,267 Member
      show previous quotes

      X3

      Also, you're going to get a whole lot more benefit at this stage of the game by focusing on compounds rather than a bunch of isolation volume. Your compounds would be squats, dead lifts, bench press, over head press, barbell rows...these should really be the foundation of pretty much any weight training routine...a lot of the other stuff you have going on there would be as an assist to your compounds...i.e. assistance work. Frankly, when you're pretty new to lifting, you don't need to do a whole lot of assistance work...too much volume can interfere with your recovery and thus your gains.

      I generally recommend full body training 3x weekly for new lifters as opposed to doing splits...just more efficient and splits tend to be much higher volume which can be an issue when you're new.

      x4

      I love stronglifts 5x5, it's free...it's easy to follow and does wonders for a body...male or female.

      and you should see what heavy (heavy to you) squats do for the bum...:bigsmile:
    • Posts: 2,389 Member
      Definitely add squats and deadlifts, perhaps glute bridges or hip thrusts as well. I was doing my own program that was just two days a week, full body with compound lifts, wanting to focus on my running. Then my treadmill broke and the polar vortex hit. I decided since I'm not able to run as much to go back to three days a week, so I'm doing the advanced Strong Curves (with modifications because I workout at home). I've previously done the beginner's. I've done the All Pro beginner routine at bb.com on the past, and it was alright, and I liked Madcow's 5x5 as well.

      I might do some HIIT or yoga of I have time after lifting, but I typically split my lifting and cardio to different days. So, for my new routine, starting this week, it will be lifting MWF, with 10 minutes HIIT if if I have time and cardio TTh. When it warms up, that will likely mean yoga in the am and hopefully a run in the pm after work,and maybe on Saturday.
    • Posts: 1,384 Member
      I agree with everyone else. Squats and deadlifts.
    • Posts: 139 Member
      I just did my free training session today at the gym and they recommended doing cardio before weights to warm up. So he had me do 20 min on the treadmill at 12 incline/ 2.8 mph. Then we did squats/lifting/planks etc.
    • Posts: 1,315 Member
      I literally JUST started lifting last week. I'm doing the Zero to 10K running program and StrongLifts 5x5 for lifting. My new plan looks like this

      Monday: SL5x5 Workout A

      Tuesday: Zero to 5k

      Wednesday: SL 5x5 workout B

      Thursday: Zero to 5k

      Friday: SL 5x5 workout A

      Saturday: Zero to 5k/recovery run

      Sunday: rest
    • Posts: 127 Member
      One problem I do have is confidence in doing dead lifts and squats using a barbell due to a previous back and knee injury.
      Could iuse dumbells instead or will it not be as great?

      This is why I do hack squats because I feel safer Incase I have to stop.
    • Posts: 17,525 Member
      I just did my free training session today at the gym and they recommended doing cardio before weights to warm up. So he had me do 20 min on the treadmill at 12 incline/ 2.8 mph. Then we did squats/lifting/planks etc.

      warm up yes- cardio before weights- nope nope nope. Not unless I was training for a running event and the weights were a supplemental for training.

      It's usually more advisable to do weights first- then the cardio. (again unless there are training objectives for specific activities)
      One problem I do have is confidence in doing dead lifts and squats using a barbell due to a previous back and knee injury.
      Could iuse dumbells instead or will it not be as great?

      This is why I do hack squats because I feel safer Incase I have to stop.
      You can if you want- but you are going to quickly reach a point where your grip is limiting your squats- I can squat 200- but I can't hold 2 100 lb dumbells.

      Goblet squats are a good thing to do without a BB.

      I would think a hack squat is much harder on your knees than learning to do a regular BB squat. I'd get some training- or a coach to work you through form and practice with a barbell or broomstick to get it right and see how that goes. It may actually improve your back/knee.
    • Posts: 127 Member
      Plus I have no spotter and train on my own.
    • Posts: 17,525 Member
      Plus I have no spotter and train on my own.

      irrelevant.

      I never lift with anyone.- most people lift alone

      Learn how to set equipment up properly- learn how to fail a lift safely and you'll be fine.
    • Posts: 127 Member
      I find with the hack squat I'm more stable and less likely to wobble. The smyths machine needs repairing all the time so that's why I went to the hack squat instead.
    • Posts: 811 Member
      show previous quotes

      irrelevant.

      I never lift with anyone.- most people lift alone

      Learn how to set equipment up properly- learn how to fail a lift safely and you'll be fine.

      ^^THIS..and what she said before...no cardio before lifts...if I am going to do cardio the same day it is ALWAYS after..
    • Posts: 1,216 Member
      One problem I do have is confidence in doing dead lifts and squats using a barbell due to a previous back and knee injury.
      Could iuse dumbells instead or will it not be as great?

      This is why I do hack squats because I feel safer Incase I have to stop.

      I have old knee injuries and a bad back due to mild scoliosis and a spinal injury. These exercises have actually been helpful in improving my strength in these injured areas. You have to find the right balance between lifting heavy enough to tear some muscle (for growth) and not too heavy to reinjure yourself. I stalled on my back squats because it got to the point where my spine couldn't handle the compression so I switched to front squats and so far so good. Slowly increase your weight and listen to your body and you will be fine.
    • Posts: 247 Member
      I am using NROL4W and I LOVE it.
    • Posts: 1,216 Member
      Btw, I've done Stronglifts 5x5 and now I am doing All Pro's SBR and love both programs!
    • Posts: 578 Member
      I love women that lift and lift heavy! Yall rock!
    • Posts: 2,389 Member
      show previous quotes

      irrelevant.

      I never lift with anyone.- most people lift alone

      Learn how to set equipment up properly- learn how to fail a lift safely and you'll be fine.

      This. I work out at home, by myself. I don't attempt PRs, if I feel like I could get one more rep, but it'd be iffy, I don't do it. My husband, who is a dedicated lifter and has been for years, has checked my form and taught me how to fail a lift. Maybe I could push harder at the gym with a spot, and I do on the rare occasion I get to go, but I'm still putting in a good effort.
    This discussion has been closed.

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