Where did you start? Ladies doing 5x5!

Dalton1720
Dalton1720 Posts: 104
in Fitness and Exercise
I just started heavy lifting and I was curious to see how much weight others started off with to get an idea for myself.
My regiment:
-Squats
-Deadlift
-Rows
-Military press
-Calf raises
-Barbell
-Leg presses
All 5x5 of course. Thanks everyone!

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    Congrats on your new journey with weight lifting.

    Unfortunately- it's 100% wholly not relevant what anyone else started lifting with.
    I started lifting in HS- and I started throwing 150 lb haybales/working hrses and for training we did weight training- but it was mostly the bar- we added some weights- but it was pretty much in the 45-75 pound range.


    So the bar- that's typically where people start. Learning form when the weight is light is paramount- it needs to be second nature to you when you start to really get heavy.
  • b_ray_73
    b_ray_73 Posts: 110 Member
    I started with just the bar for everything but calf raises and leg presses. I still don't do calf raises, leg presses I started heavier because it's an isolated movement but I don't remember how heavy I started them.

    I think it's best to start with the bar and add a little each time. Just like JoRocka said, form is critical, especially with the compound lifts. Focus on form and full range of motion and when it starts getting heavy you'll be better prepared.
  • iorahkwano
    iorahkwano Posts: 709 Member
    According to the Stronglifts 5x5 instructions I found, they said to start everything at 45lbs (standard bar) except for deadlift which was 115lbs. My trainer friend noticed 45lbs was a little to easy for me to squat (despite my fear) so he started me off at 65lbs. I think the point of doing so little reps per set is to pick a challenging weight so that you can barely finish the 5th rep. Those few 5 have to be difficult.

    As for leg press, I only started doing it once I was well into squatting 140-145lbs so I was leg pressing 220lbs at the time. And calf raises, I just never did.
  • Dalton1720
    Dalton1720 Posts: 104
    Thank you ladies! Im glad to see all of you have made such improvements! I use a barbell for everything and have had a bit of trouble figuring out my form for rolls. I don't know why they just are difficult for me. My first day I used only 20 pounds, but did 4 sets and 12 reps so Im not sure if that makes a difference, but I was pretty sore. Im going to bump it up to 45 and use the 5x5 method. If its to hard I suppose Ill go lower.
    I do have one more question if you all wouldn't mind answering. How long should rests be in between sets?
  • suremeansyes
    suremeansyes Posts: 962 Member
    If you are doing SL5x5 then follow the rest periods as the program lays them out. 90 seconds between sets if easy, 3 mins between sets if difficult, 5 mins between if you fail any reps.

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