Starting 5x5 tomorrow need ladies advice

endermako
endermako Posts: 785 Member
in Fitness and Exercise
Starting 5x5 on Tuesday at the gym. What weight did you start off with ladies? I'm going to try this but I'm not sure if this weight is okay:
Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar.
Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side.
Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.

This is the weight advice for men. That's all I could find on the internet. Is this okay for ladies too? I've got one free PT session so I'm going to have him help me with form.

Replies

  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    I started with just the bar then worked up. For some like squats and deadlifts, 45 lbs was much too light so I was able to add weight right away while for the other more upper body focused, I have slower strength progression. That's just been my experience so it might be different for you. Keeping it light for the first set at least will help you get your form down and used to the movement.
  • endermako
    endermako Posts: 785 Member
    I started with just the bar then worked up. For some like squats and deadlifts, 45 lbs was much too light so I was able to add weight right away while for the other more upper body focused, I have slower strength progression. That's just been my experience so it might be different for you. Keeping it light for the first set at least will help you get your form down and used to the movement.

    That's just the advice I needed thank you!
  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    Also, a lot of strength training information is aimed at men but it doesn't mean it does not apply to you. Men and women can train in the same way.
  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    Glad I could help, best of luck!
  • ew_david
    ew_david Posts: 3,473 Member
    I started with the empty bar for everything, except for deadlifts. However, for me, 95# deadlift was too much as a beginner. I think I started at 65 or 75#. Good luck!

    ETA: I was a total noob lifter.
  • AlliSteff
    AlliSteff Posts: 211 Member
    It depends where you are starting from...I had been doing 3x5 and other weight things for a while, so I followed the program as written. I know he talked about his girlfriend starting it with more kettlebells and dumbbells and then progressing ot the bar
  • endermako
    endermako Posts: 785 Member
    I started with the empty bar for everything, except for deadlifts. However, for me, 95# deadlift was too much as a beginner. I think I started at 65 or 75#. Good luck!

    ETA: I was a total noob lifter.

    Yup I'll be a noob lifter too. I've never ever ever done free weights before.
  • IPAkiller
    IPAkiller Posts: 711 Member
    I started with the empty bar for everything, except for deadlifts. However, for me, 95# deadlift was too much as a beginner. I think I started at 65 or 75#. Good luck!

    ETA: I was a total noob lifter.
    I'm a guy, but ^THIS!
    Don't worry about starting low. The weight adds up really quick (especially for squats). Use the time with the low weights to concentrate on form. Improper form (cheating) during SL5x5s will be a waste of time.
  • sheenarama
    sheenarama Posts: 733 Member
    Starting 5x5 on Tuesday at the gym. What weight did you start off with ladies? I'm going to try this but I'm not sure if this weight is okay:
    Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar.
    Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side.
    Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.

    This is the weight advice for men. That's all I could find on the internet. Is this okay for ladies too? I've got one free PT session so I'm going to have him help me with form.

    Just wanted to say I LOVE your White Mage Avi!!! :heart: :heart: :heart: :heart: :heart: :heart: :heart: :heart: :heart: :heart:
  • murphy612
    murphy612 Posts: 734 Member
    I started with just the bar and then #95 for the deadlift (on risers, don't forget to elevate it if you don't have plates the size of #45lbs ) It was pretty light but I worked my way up like they suggested adding 5 - 10 lbs. I'm not new to lifting but back at it after a lazyitis sabbatical.
  • lolliopopsnrainbows
    lolliopopsnrainbows Posts: 101 Member
    http://stronglifts.com/5x5/

    Scroll riiiiiiight down to almost the bottom of the page where he mentions lifting for ladies, including the fact that even the unloaded bar MAY be too heavy for you, and suggests kettlebell exercises to start off with instead. Basically, for me the moral is "Just start". With whatever weight you can cope with. And then increase from there!
  • endermako
    endermako Posts: 785 Member
    Starting 5x5 on Tuesday at the gym. What weight did you start off with ladies? I'm going to try this but I'm not sure if this weight is okay:
    Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar.
    Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side.
    Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.

    This is the weight advice for men. That's all I could find on the internet. Is this okay for ladies too? I've got one free PT session so I'm going to have him help me with form.

    Just wanted to say I LOVE your White Mage Avi!!! :heart: :heart: :heart: :heart: :heart: :heart: :heart: :heart: :heart: :heart:

    Thank you :) I always play WHM in my games that have them.
  • Cielazul
    Cielazul Posts: 77 Member
    I started SL 5x5 about five weeks ago, and I started with just the Olympic bar for every exercise (45 pounds), and have generally been adding the recommended 5 pounds every lifting session to each lift. (I have the iPhone app so it does the math for me.) On the bench and overhead presses I found that weight very challenging from the get-go, but it was easy for the other three lifts.

    However, I will admit to increasing by 10 pounds once or twice on the deadlift and barbell row because I felt they were not yet challenging and they would take a long time to get challenging if I increased by only 5 pounds at a time. But I did that very sparingly; and now in general I am following the program to the letter.

    Squat 105
    Overhead Press 60 (stalling a bit on this one, I find it very difficult)
    Deadlift 95
    Bench Press 70 (stalling out here as well)
    Barbell Row 85

    I currently weigh about 240 pounds, have lost about 40, looking to lose another 100. I started logging my food about 116 days ago, started cardio about 90 days ago, then started Stronglifts 33 days ago.

    I hope you enjoy it.

    Edited to add that I am 47 and 5' 7" tall, if that means anything. Also, because I was quite heavy for over fifteen years I have a fair bit of lean body mass (from hauling around the extra weight) so that might have been a factor for me. Don't feel bad about what you are lifting, as long as you are doing it and using good form.
  • 3laine75
    3laine75 Posts: 3,069 Member
    You might need to start even lower.

    I used the empty bar for press and bench press, 30 for rows and 40 for deads but for the life of me, I couldn't get my balance right to squat the empty bar. I had several embarrassing attempts before swallowing my pride and practising with a broomstick, then broomstick with tiny plates till I made the empty bar.

    Most gyms have lighter fixed bars if you need to go lighter. Remember it's what's heavy for you :)
  • levitateme
    levitateme Posts: 999 Member
    Starting with the bar for most lifts is the best idea, but don't feel bad if you can't OHP the bar. I started that lift with a 30 lb fixed barbell because I have weak shoulders.
  • _Pseudonymous_
    _Pseudonymous_ Posts: 1,671 Member
    I started with the empty bar for everything, except for deadlifts. However, for me, 95# deadlift was too much as a beginner. I think I started at 65 or 75#. Good luck!

    ETA: I was a total noob lifter.
    I'm a guy, but ^THIS!
    Don't worry about starting low. The weight adds up really quick (especially for squats). Use the time with the low weights to concentrate on form. Improper form (cheating) during SL5x5s will be a waste of time.

    Just putting more empasis on this quote. I recently started the deadlifts program as well and you don't want to start too high because you are building strength and will hit challenges along the way. On the Deadlifts and barbell rows it is easier with weights because it lifts it but on the barbell rows I would start lower. Focus on form otherwise you will have more setbacks. That is just my personal experience with it.

    Good luck and be prepared to fall in love with being strong.
  • TheStephil
    TheStephil Posts: 858 Member
    I started with the empty bar on all but overhead press and deadlifts.

    I started with 65lbs on deadlifts and 30lbs on overhead press because 45lbs was too much.
  • teresamwhite
    teresamwhite Posts: 947 Member
    I started with the empty bar for everything, except for deadlifts. However, for me, 95# deadlift was too much as a beginner. I think I started at 65 or 75#. Good luck!

    ETA: I was a total noob lifter.

    Total noob here, too...I did the first entire workout with just the bar. If it felt really, really easy, then i added 10 to my next workout, otherwise i stuck with a 5lb increase.

    6 weeks ago I was 45lb on everything...

    Now:

    BP: 60 (I really struggled to get up over 55lbs...for WEEKS...JoRocka had some fantastic advice for another member that really helped me)
    OHP: 60 (Ditto)
    DL: 115
    Squat: 125
    BB Row: 75

    (Edited to add my dimensions...I'm 5'6", 166lbs)
  • rachelrb85
    rachelrb85 Posts: 579 Member
    Assuming you are a beginner lifter, I would up the squat to about 50-60 lbs, lower the deadlift to about 60 as well. Also, I'd lower the barbell row to bar only (45 lb). It is important to get your form down properly!
  • beccadaniixox
    beccadaniixox Posts: 542 Member
    http://stronglifts.com/5x5/

    Scroll riiiiiiight down to almost the bottom of the page where he mentions lifting for ladies, including the fact that even the unloaded bar MAY be too heavy for you, and suggests kettlebell exercises to start off with instead. Basically, for me the moral is "Just start". With whatever weight you can cope with. And then increase from there!

    This makes me feel better. I thought when I started last week "I don't have the ability to do 65lbs or 95lbs... I've barely ever lifted 30lbs!"

    I deadlifted 60lbs today and was amazed haha. :)
  • stardance1
    stardance1 Posts: 20 Member
    I started yesterday! I used the olympic bar for everything. The bar was a little heavy but doable for the bench press, easy for the squats, and really hard for the barbell row. The next time it comes back around to Workout A I am not going to add weight for the barbell row just yet but I'll try it with the recommended additional weight for the other two. I am still undecided about whether I should actually try dropping weight for the row. My form was not good.

    I highly recommend the app when you're doing it on your own, too. It makes it really easy to keep track of weights, sets, and rest time.
  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    You might need to start even lower.

    I used the empty bar for press and bench press, 30 for rows and 40 for deads but for the life of me, I couldn't get my balance right to squat the empty bar. I had several embarrassing attempts before swallowing my pride and practising with a broomstick, then broomstick with tiny plates till I made the empty bar.

    Most gyms have lighter fixed bars if you need to go lighter. Remember it's what's heavy for you :)

    No need to be embarassed! I practiced form with a shower curtain rod :)
  • ValGogo
    ValGogo Posts: 2,168 Member
    sounds good so far. I'm still new so I'm going 50-60 on bent over row. I just started to deadlift 100lbs.

    friend me and keep me posted on your progress. I'm curious too
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women
  • juliemouse83
    juliemouse83 Posts: 6,663 Member
    No shame in my game...I started with an empty studio bar that weighed all of ten pounds. It, and some 2.5, 5, and 10# plates was all I had available to me when I started. I didn't want to go get an Oly set if I didn't like it, LOL...Which I did, because I did, and still do...3-4 times a week. ;)
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    I started with the 45 lb Olympic bar on all lifts except deadlifts, which I started at 95 lbs.
  • Cielazul
    Cielazul Posts: 77 Member
    I have to also admit that I just practiced squatting with no weight other than my body weight for a day before I started Stronglifts; I hadn't actually squatted in years! Just the act of squatting and getting back up made me really sore at first. But this is the first time in my life I have ever deliberately exercised so it has been a tremendous learning exercise.
  • McCloud33
    McCloud33 Posts: 959 Member
    You might need to start even lower.

    I used the empty bar for press and bench press, 30 for rows and 40 for deads but for the life of me, I couldn't get my balance right to squat the empty bar. I had several embarrassing attempts before swallowing my pride and practising with a broomstick, then broomstick with tiny plates till I made the empty bar.

    Most gyms have lighter fixed bars if you need to go lighter. Remember it's what's heavy for you :)

    ^^^ This...depending on how big of a noobie you are and how big/small you are, you might have to start really low. My wife started a few weeks ago and she's 5'1"-5'2" and about 115, but she has hardly done anything physical her whole life so we started her really low. She was using 5lb dumbbells for the overhead press and I think started with a 10 lb goblet squat. She just moved up to the full 45 lb bar on everything but overhead press.

    I've found this site helpful for trying to determine weights.
    http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
    Just remember that these are 1 rep max's and SL5x5 tells guys to go for 50% of your max to start off the program or the 45 lbs bar. If you can start with the bar, more power to you, but don't feel that you HAVE to start with the bar...just pick a weight that's not too easy, but not to hard and progress every workout. Have Fun!
  • endermako
    endermako Posts: 785 Member
    I'm pretty strong normally. With grocery hauls, moving furniture, and holding 2 40lb bags of kitty litter. I should be good. If It's too much I'll just use the bar only at first.
  • doowop713
    doowop713 Posts: 268 Member
    I am a newbie for the most part and don't have enough space in my basement for an olympic bar, so I have a 5 or 6 ft bar weighing between 12-14lbs. I count it as 10lbs. I started 5x5 on the 1st of July.

    My weights to start (you are supposed to start light according to the site) were:
    Squat- 40lbs
    Bench- 30lbs
    Row- 30lbs
    OH Press- 45lbs
    Deadlift- 55lbs

    I also chose to go this light because I am doing the 30 day squat challenge in addition to 5x5.

    Goodluck!

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