Women Who Lift Heavy- How did you start?

savemama · March 2014

I have been wanting to lift heavy for SO LONG but keep getting held back by the finances involved (buying equipment, hiring trainer etc...)

So I'm curious- for women who had success at lifting heavy- How did you START?

Obviously over time your momentum builds, your investment builds, etc... But I'm wanting some practical direction for a starting place?

Because right now I have myself convinced that I need to hold off until I can afford some training (still not gonna happen for a while). Is that really true? Be honest!

TR0berts · March 2014

I'm not a woman, but I think I can help.

Assuming you have a gym membership, pick up a copy of New Rules of Lifting for Women (NROL4W), or read Starting Strength, by Mark Rippetoe. Then, start either StrongLifts, Starting Strength, or NROL4W. If you're not sure about form, record it and bring it here for critique. The Eat, Train, Progress group is good, and you'll get some good feedback on your form, as well as other help, should you need it.

Sarah4fitness · March 2014

1.) Have a gym membership.
2.) Learn proper form for lifting. (If you can't afford a trainer, watch videos at bodybuilding dot com, they're very informative and you can pull them up on your mobile device for reference. Practice form with light or no weight, then build from there when you can see you're doing it right. Two things to remember: focus on the muscle group you're supposed to be working, and in almost every lift KEEP YOUR ABS TIGHT. Those stabilizing muscles are essential to good form in almost every lift.)
3.) Practice.
4.) Increase your lifting every week or two weeks, even if it's just by adding a rep, or a 2.5lb plate. Every little bit helps.

BamaBreezeNSaltAire · March 2014

I'm not a woman, but I think I can help.

Assuming you have a gym membership, pick up a copy of New Rules of Lifting for Women (NROL4W), or read Starting Strength, by Mark Rippetoe. Then, start either StrongLifts, Starting Strength, or NROL4W. If you're not sure about form, record it and bring it here for critique. The Eat, Train, Progress group is good, and you'll get some good feedback on your form, as well as other help, should you need it.

+1

MapleFlavouredMaiden · March 2014

I kind of jumped right in, practicing a lot of things in my room before I ventured to the gym. I learned by watching others first. I wasn't afraid to ask experienced lifters for help either. There are always nice people willing to help.

A good way to start is to buy a book like New Rules of Lifting, Strong Curves, etc. They will teach you how to do the lifts and give you programs to get you going.

I personally think trainers are expensive and unnecessary.

a_stronger_me13 · March 2014

I'm not a woman, but I think I can help.

Assuming you have a gym membership, pick up a copy of New Rules of Lifting for Women (NROL4W), or read Starting Strength, by Mark Rippetoe. Then, start either StrongLifts, Starting Strength, or NROL4W. If you're not sure about form, record it and bring it here for critique. The Eat, Train, Progress group is good, and you'll get some good feedback on your form, as well as other help, should you need it.

This. Also, you can go into a trainer at the gym for just a session or two to have them check form if you're feeling unsure about the lifts rather than spend money on having a trainer more frequently. I know the trainers at my gym will gladly give a few free pointers if I ask them to, but I'm not sure that's the case at every gym.

emilyc85 · March 2014

I went and picked up New Rules of Lifting for Women and just started

It is what you have to do. You can wait and get training if you want, but it is deffinitely not nesessary.

I agree with TR0berts, get form corrections here if that is what you need

I personally do not work out with anyone and that is how I like it. I don't have to wait for someone or get distracted talking :P

If you have a gym membership, the gym is typically the best place with NROLFW. Otherwise stronglifts requires the LEAST amount of equipment

I LOVE lifting heavy and it is definately worth it

Good luck to you in your continued fitness goals!!

Jenky85 · March 2014

I'm doing Stronglifts 5x5, I started two weeks ago and love it! I was lucky that a friend gave me some weights and a barbell but I've already outgrown those so having to fork out for an Olympic set. It's work the investment though as I've really enjoyed it so far, my clothes fit better already and I love feeling I'm getting stronger.

I downloaded the app and work from that and there are videos on YouTube showing you each move so you can get your form right.

rachelg145 · March 2014

What does 'life heavy' mean? I do the open bench press, all free weights pretty much, etc. Is that what you mean, or do you mean competition lifting?

The trainers at my gym do mostly body weight exercises for strengthening and toning with their clients and steer clear of the open weights. Lifting is almost meditation time that you don't necessarily want to do with someone who is not inside your body telling you what is too heavy or too light. And no offense guys, you give the girls you are working out with weights that are too heavy for them and especially for moms, you don't understand that we don't want to have a rest day when we can't move our entire upper body - we have to lift the kids. I am very strong and I see guys all the time bringing their girlfriends in who look like they've never worked out a day in their life and they're handing them WAY more than I lift and barking at them that their form is off. Those girls appear once and never again.

Once you get some basics down you don't really want a trainer around, just some good music. You and I have other personal things in common based on your profile so you if you want to connect on the side just send me a friend request.

kshadows · March 2014

Step 1: read about it (I'm doing SL5x5 so I read the whole thing plus all the threads on it)

Step 2: Go to gym and have someone show you how to do the lifts

Step 3: do the lifts.

I pondered it and thought about it for a month before I said screw it, and went!!

OverDoIt · March 2014

Push your car up and down the street for a week or two and see if you like it. I am not kidding.

Squidgeypaws007 · March 2014

Agreed with all above posters - like Nike say, just do it :bigsmile:

I read through NRoLfW actually after I'd started - but it's a handy read. I'd recommend though that when you go to the gym for the induction session to ask the person showing you around (who is usually a PT - round here anyway) to show you the free weights section and proper form on some of the main compound moves. They're always happy to spot you anyway, so it's not a big ask!

RaeLB · March 2014

-Got a gym membership.
-Picked a program (Stronglifts 5x5's last year, this year I switched to All Pro's SBR)
-Watched videos and practiced proper form without weights
-Went to the gym and just started

savemama · March 2014

Thanks for the pointers!

I do have a gym membership- haven't been a while.... But I have it!

Only thing- my experience has NOT been that the people at the gym are "happy to spot" or "happy to give pointers".. I've actually only experienced high pressure sales from the "trainers" around the gym- and I question if they even know how to train a woman to lift honestly.

But I will for sure check out all those books/videos mentioned. Those are great pointers! THanks!

Billie09 · March 2014

I started by taking a Les Mills body pump class. It taught me correct form and gave me the confidence to do free weights. I also have the new rules of lifting for women. Taking the weights class has been the best thing ever, it has changed my body shape faster than anything. Good luck.

SweetPea_7 · March 2014

New Rules of lifting for women was where i started. it was a perfect way to go. they go thru a lot of the forms of the lifts, along with ways to make them harder if they are too easy, and the best modifications, etc. I liked it so much i finished NR of Abs as well, and im now working on New Rules Supercharged for the 2nd time.

i also do a lot of YouTube research. if you ever wonder if your form is right or wrong, there IS a video to show you proper form. watch them. learn from them. and ask questions. we all started somewhere and we love to talk about it.

2dare2dream · March 2014

I started adding weights to my exercise programme in January and have noticed a significant difference in my shape even in this short period. I do several lifts including dead lift, sumo lift, clean press, military lift and bench press. Technique i gained from watching recommended youtube clips and then took myself to gym. I just asked one of the trainers for some tips re the lifts and played with the weights until i found the weight that would allow me to do the repitition for 5 x 5 strong lift. Trainers are usually keen to offer advice and that is part of your gym membership. i wish you good luck with it and hope you find like me that it is a totally different workout to spending an hour at gym doing treadmill etc. To be honest the muscles that hurt the most weren't my upper body though they did ache at first but the killers were my quads and gluts lol

JoRocka · March 2014

get a gym
get a program
get reading
make a plan (or use one provided to you)
go lift.
be fabulous

freddi11e · March 2014

bump

rainbow198 · March 2014

I started off by taking a body pump class. It wasn't enough (I personally felt like I was just flinging light weights around) so I started using the Chalean Extreme program and learned proper form etc.

Then I got a hold of other heavy lifting dvd programs (Cathe Friedrich's Slow & Heavy series, Amy Bento's Slo-Mo Strength Challenge, Supreme 90 Day System etc.) and bought New Rules of Lifting for Women which helped to take me to another level.

Watching different people on Youtube doing various moves also helped me as well.

Good luck!!!

miche_smash · March 2014

I just jumped into it with NROLFW. That worked well for me. If you're very unsure, a trainer might not be a bad idea for a couple sessions just to get you accustomed to the gym and equipment. Right now I'm working my way through Nia Shanks Beautiful Badass. Look it up- its a downloadable manual full of different training programs and it has links to videos so you know how to properly do the lifts. Nia's workouts are very easy and simple.

redheaddee · March 2014

only thing- my experience has NOT been that the people at the gym are "happy to spot" or "happy to give pointers".. I've actually only experienced high pressure sales from the "trainers" around the gym- and I question if they even know how to train a woman to lift honestly.

Here's the thing:

There is no difference in training good form to women versus men. Good is form is exactly that, regardless of gender.

If the "trainers" at your gym are not helpful, I suggest studying via YouTube. Mark Rippetoe is excellent at explaining the how and why of good form. Yes he can be a bit dull, but his info is spot on.

Practice. Start with just the bar, and don't add weights until you are comfortable & confident with your form. I spent the first month in the gym using just the bar. Now I am (almost) deadlifting #240 (#225 for sure).

I have found that the bros who lift (the ones who REALLY lift, not the ones who pick up one thing and then pose the rest of the day) have turned out to be some of the nicest guys. Ask for help from someone you observe and KNOW to have good form based on the research you have done thus far.

And did I mention practice?

savemama · March 2014

I started by taking a Les Mills body pump class. It taught me correct form and gave me the confidence to do free weights. I also have the new rules of lifting for women. Taking the weights class has been the best thing ever, it has changed my body shape faster than anything. Good luck.

That is a really good idea. Sad to say- did not occur to me that my gym might have one of those. All the classes I see are Zumba, Yoga etc... But because you posted this I checked- and they DO offer this once a week. Sign me up!

ScientificExplorerGirl · March 2014

Picked a program (AllPro Beginners)
Bought set of dumbbells.
Bought rubber floor mats for basement floor.
Watched a ton of youtube videos for proper form.
Started.
Ask my MFP friends who lift lots of stupid questions.
Follow the Eat, Train, Progress and NROLFW groups on MFP for tips/advice I can apply to my situtation.

I am now into my Third Round on AllPro and love it :-)

savemama · March 2014

only thing- my experience has NOT been that the people at the gym are "happy to spot" or "happy to give pointers".. I've actually only experienced high pressure sales from the "trainers" around the gym- and I question if they even know how to train a woman to lift honestly.

Here's the thing:

There is no difference in training good form to women versus men. Good is form is exactly that, regardless of gender.

You know, I hear that. And I'm a newbie so who knows, perhaps I will eat my words one day! But I *feel* like there is a difference in the emphasis of the muscle groups they want to focus on, the strength they assume in certain muscle groups (and weakness in others). The weight load itself. And especially lower body posture/stance.

Maybe I'm just a delicate flower. lol...

And maybe one day I'll eat my words. But I would sure feel better getting women-specific advice for the time being. But enough people have said this- so there must be truth to it.

jstout365 · March 2014

LONG ago, I started with the body sculpting bible for women. Lots of isometric plans in it. I liked it and saw results with it. This time around I started with it again, but quickly switched to Stronglifts 5x5 for the ease of the program and time savings.

If your gym offers a Body Pump or similar class, it could be the best way to get comfortable with the movements, just remember that it is more about endurance and cardio than strength training....as in you won't progress in how much you can lift very often, if at all for some moves. That being said, it can be a great confidence builder and introduction into some of the more common lifting moves. I took it for about 6 months when I first got back into the gym and I felt like it gave me a good base to jump off of when I got back into training for strength.

lilRicki · March 2014

I started by doing the pully weights in the gym until I was comfortable in my skin and the workout area. Once I realized I wasn't getting the results I wanted, I started reading as much as I could. Bodybuilding.com is a great website to learn what's going on. I then bought NROL4W. I read the entire book before I even attempted it. If I couldn't figure out what a lift was, I'd youtube it. I made a chart so I could log all my lifts and how much I was lifting, and I walked into the free weight section with a purpose. I also do yoga in between lifting days, the stretching feels so good, and delayed onset muscle soreness can derail you if you don't take care of yourself.

cwolfman13 · March 2014

1 - my wife joined the gym

2 - she started out with Starting Strength as that was the program I was doing at the time. she read the entire book cover to cover before she joined me in the weight room. in addition to her reading, she watched YouTube videos for proper form so that she would be better prepared.

3 - after a few months she switched over to Wendler's 5/3/1 program...probably too soon but she liked the way the program looked vs. SS

4 - she ultimately went in her own direction and is doing New Rules...she's almost done with it and will be switching back to Wendler's 5/3/1 in another month or so as she prefers the power lifting focus.

sjbtiger · March 2014

Great topic! I'm in the starting phase myself and constantly second-guessing myself. I am almost finished with Starting Strength and have a plan, but my gym only has 45 lb bars, which I definitely can't bench press at this point! I'm using dumbbells for a lot of things and hope to gain enough strength to use the barbells for squats, bench press, power clean, press, and deadlift.

cwolfman13 · March 2014

only thing- my experience has NOT been that the people at the gym are "happy to spot" or "happy to give pointers".. I've actually only experienced high pressure sales from the "trainers" around the gym- and I question if they even know how to train a woman to lift honestly.

Here's the thing:

There is no difference in training good form to women versus men. Good is form is exactly that, regardless of gender.

You know, I hear that. And I'm a newbie so who knows, perhaps I will eat my words one day! But I *feel* like there is a difference in the emphasis of the muscle groups they want to focus on, the strength they assume in certain muscle groups (and weakness in others). The weight load itself. And especially lower body posture/stance.

Maybe I'm just a delicate flower. lol...

And maybe one day I'll eat my words. But I would sure feel better getting women-specific advice for the time being. But enough people have said this- so there must be truth to it.

There is no "man" lifting and "women" lifting....a strength program is the same for a woman as it is for a man...a hypertrophy program is the same for a woman as it is for a man...etc, etc, etc, etc.

Give this a good read...

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

bizco · March 2014

I started by joining a gym and buying the book "The New Rules of Lifting for Women." Changed my life and transformed by body. I don't have the space to buy all kinds of equipment.

Women Who Lift Heavy- How did you start?

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