Stronglifts 5x5 not for beginner females?
Replies
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Agreed. I'll take my own and others results as proof that it does actually work.My money says, the percentages of people (male or female) sticking with lifting, after STARTING with 5x5 strong lifts will be extremely low. That is, if you going heavy enough where you are fighting rep number 5! Most will be so sore out of the gate, they will be done with it.
Its bad advise telling a beginner to push that hard. Learn how to lift and develop form and control first.
The 5 core exercises are exactly what you need. BUT, do more reps. And cycle your workouts based on your recovery and the way you feel, and not what day it is.
My advise is, learn to have fun with it vs trying to 5 rep "kill it" out of the gate.
Usually more reps is what leads to soreness.....
Where as the 3 - 5 rep range should not result in a lot of DOMS.....
Except for newbies....where doing the exercises for the first time will be sore regardless of reps
:noway:
A person who hasn't lifted has weaker tendons and ligaments. That is what gest newbies with 5x5`s, and why I advise against it. They are hard on your joints, out of the box, their joints are ready. And muscle and strength develops faster. So I stand firm with doing more reps.
BUT, I`m saying this as if, a person was actually driving that last rep or 2! But most in the gyms just go through the motions and don`t push hard anyway.
Have you actually taken the time to read through the program, and how he advises starting out?
Yes I have, and I disagree. Is that ok with you? Sorry I didn't run this by you first.
I stand behind what I have said. To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing. I do 5x5`s and have done them for years. I cycle through them when I want my strength up.
Well, that's your opinion... and it is incorrect.0 -
Did he tell you that before he asked why you weren't in the kitchen, little lady?
Of course you can do Stronglifts, it's a great beginners programme.0 -
Wow, thank you to everyone for your answers! As many have suggested, for the first two weeks (through Workout A and Workout
I was planning on just using the bar/minimal weight to get my form down (and if I need more practise then so be it) before I start actually adding plates. Slow and steady, right? But at least I know this is suitable for my level now.
I do have one more question: (Exercise and number increase just using as examples.) If I increase my OHP weight from comfortably doing 50lbs to 60lbs but find myself struggling on the third set to the point where I drop the bar, do I not do the other two sets that day or do I do the other 2 sets at 50lbs? Also, due to that failure at 60lbs, should I continue with that same 60lb weight the next workout and every workout onwards until I complete the 5 sets, then increase, or should I decrease back down to the comfortable 50lbs and increase to 60lbs when I feel like I can manage it?
It's been a while since I read through the SL site so I think I may have to do that again soon... |D
Not sure as it's a while (and I actually did starting strength which is similar) but I think you'd go from 50 to 55.
If you failed on the third rep, you'd take your break and go on to the next set, still at 55, maybe you'd get 4 this time and so on and so on. Next workout, you'd stick at that weight till you got 5x5. If you failed that workout,you'd try one more time then deload if you didn't get it.
(I add 10 legs and 5 lb upper body)0 -
My money says, the percentages of people (male or female) sticking with lifting, after STARTING with 5x5 strong lifts will be extremely low. That is, if you going heavy enough where you are fighting rep number 5! Most will be so sore out of the gate, they will be done with it.
Its bad advise telling a beginner to push that hard. Learn how to lift and develop form and control first.
The 5 core exercises are exactly what you need. BUT, do more reps. And cycle your workouts based on your recovery and the way you feel, and not what day it is.
My advise is, learn to have fun with it vs trying to 5 rep "kill it" out of the gate.
Usually more reps is what leads to soreness.....
Where as the 3 - 5 rep range should not result in a lot of DOMS.....
Except for newbies....where doing the exercises for the first time will be sore regardless of reps
:noway:
A person who hasn't lifted has weaker tendons and ligaments. That is what gest newbies with 5x5`s, and why I advise against it. They are hard on your joints, out of the box, their joints are ready. And muscle and strength develops faster. So I stand firm with doing more reps.
BUT, I`m saying this as if, a person was actually driving that last rep or 2! But most in the gyms just go through the motions and don`t push hard anyway.
Have you actually taken the time to read through the program, and how he advises starting out?
Yes I have, and I disagree. Is that ok with you? Sorry I didn't run this by you first.
I stand behind what I have said. To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing. I do 5x5`s and have done them for years. I cycle through them when I want my strength up.
:laugh: :laugh: :laugh: :laugh:
Yup, no problem.
Just don't feed people incorrect information, that is all.0 -
Tell your friend I'm on my fourth week of SL and I'll be thinking of him and his little 5 lb dumbbells while I deadlift my body weight on Friday. Then kick him in the crotch.0
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My money says, the percentages of people (male or female) sticking with lifting, after STARTING with 5x5 strong lifts will be extremely low. That is, if you going heavy enough where you are fighting rep number 5! Most will be so sore out of the gate, they will be done with it.
Its bad advise telling a beginner to push that hard. Learn how to lift and develop form and control first.
The 5 core exercises are exactly what you need. BUT, do more reps. And cycle your workouts based on your recovery and the way you feel, and not what day it is.
My advise is, learn to have fun with it vs trying to 5 rep "kill it" out of the gate.
Usually more reps is what leads to soreness.....
Where as the 3 - 5 rep range should not result in a lot of DOMS.....
Except for newbies....where doing the exercises for the first time will be sore regardless of reps
:noway:
A person who hasn't lifted has weaker tendons and ligaments. That is what gest newbies with 5x5`s, and why I advise against it. They are hard on your joints, out of the box, their joints are ready. And muscle and strength develops faster. So I stand firm with doing more reps.
BUT, I`m saying this as if, a person was actually driving that last rep or 2! But most in the gyms just go through the motions and don`t push hard anyway.
Have you actually taken the time to read through the program, and how he advises starting out?
Yes I have, and I disagree. Is that ok with you? Sorry I didn't run this by you first.
I stand behind what I have said. To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing. I do 5x5`s and have done them for years. I cycle through them when I want my strength up.
So if you only start with 50% of what you can do 5 reps with you struggle on reps 4 and 5? the reason you start so light is to get form down and allow the tendons and ligaments get use to it. So at the beginning it is not about "gaining" but more about preparing you to gain in the near future.0 -
My money says, the percentages of people (male or female) sticking with lifting, after STARTING with 5x5 strong lifts will be extremely low. That is, if you going heavy enough where you are fighting rep number 5! Most will be so sore out of the gate, they will be done with it.
Its bad advise telling a beginner to push that hard. Learn how to lift and develop form and control first.
The 5 core exercises are exactly what you need. BUT, do more reps. And cycle your workouts based on your recovery and the way you feel, and not what day it is.
My advise is, learn to have fun with it vs trying to 5 rep "kill it" out of the gate.
Usually more reps is what leads to soreness.....
Where as the 3 - 5 rep range should not result in a lot of DOMS.....
Except for newbies....where doing the exercises for the first time will be sore regardless of reps
:noway:
A person who hasn't lifted has weaker tendons and ligaments. That is what gest newbies with 5x5`s, and why I advise against it. They are hard on your joints, out of the box, their joints are ready. And muscle and strength develops faster. So I stand firm with doing more reps.
BUT, I`m saying this as if, a person was actually driving that last rep or 2! But most in the gyms just go through the motions and don`t push hard anyway.
Have you actually taken the time to read through the program, and how he advises starting out?
Yes I have, and I disagree. Is that ok with you? Sorry I didn't run this by you first.
I stand behind what I have said. To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing. I do 5x5`s and have done them for years. I cycle through them when I want my strength up.
He mentioned this because Medhi recommends starting with just the bar which is heavy for almost no one. There's no reason to get snarky with him. Especially considering the fact that he was correct.0 -
To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing
this is so far from right it isn't even funny.
NO time spend under the bar is waste of time.
I have been lifting for almost 2 decades at this point- and I still do bar only work- and very light work- and it's NOT a waste. You're doing it wrong if you feel that ever session you gotta walk out after you literally scrapped your sorry busted a** off the floor.0 -
To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing
this is so far from right it isn't even funny.
NO time spend under the bar is waste of time.
I have been lifting for almost 2 decades at this point- and I still do bar only work- and very light work- and it's NOT a waste. You're doing it wrong if you feel that ever session you gotta walk out after you literally scrapped your sorry busted a** off the floor.
but killing yourself every time is the only way to get dem gainz, brah0 -
Can you do this program with dumbbells? I know it's not ideal but for me that's all I have at the time and I really want to lift.0
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To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing
this is so far from right it isn't even funny.
NO time spend under the bar is waste of time.
I have been lifting for almost 2 decades at this point- and I still do bar only work- and very light work- and it's NOT a waste. You're doing it wrong if you feel that ever session you gotta walk out after you literally scrapped your sorry busted a** off the floor.
but killing yourself every time is the only way to get dem gainz, brah
I didn't puke this morning.. guess I Need to go back this afternoon and try again!!!0 -
To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing
this is so far from right it isn't even funny.
NO time spend under the bar is waste of time.
I have been lifting for almost 2 decades at this point- and I still do bar only work- and very light work- and it's NOT a waste. You're doing it wrong if you feel that ever session you gotta walk out after you literally scrapped your sorry busted a** off the floor.
but killing yourself every time is the only way to get dem gainz, brah
I didn't puke this morning.. guess I Need to go back this afternoon and try again!!!
For real. Next time I'll leave part of my spine on the floor and maybe that'll be adequate to go swolemad0 -
To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing
this is so far from right it isn't even funny.
NO time spend under the bar is waste of time.
I have been lifting for almost 2 decades at this point- and I still do bar only work- and very light work- and it's NOT a waste. You're doing it wrong if you feel that ever session you gotta walk out after you literally scrapped your sorry busted a** off the floor.
but killing yourself every time is the only way to get dem gainz, brah
I won't quote the big quote but the OP of the "big quote" is so wrong sorry.
I started SL Sept 9th 2013...still doing but switched down to 3x5 for the summer
I started out heavier than recommened because I had been doing a lot of body weight exercises
I was not sore ever (except for one day after taking 8 days off for vacation)
I have yet to see many people stop lifting after starting 5x5...usually switch to 3x5 or 5/3/1 etc.
I built strength
Bench 45lbs - 130lb
OHP 35lbs - 93.5 lbs
Squat 60lbs - 180 lbs
Row 45lbs - 125lbs
DL 90lbs - 210lbs
Now tell us again how it's not a good program for beginners? How we get sore? How we will Quit?
Visit this group http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women and tell us again how it won't work....0 -
I am loling forever at what's going on in this thread, but to answer OP:
SL5x5 is an awesome program for a beginner lifter of any sex. After 12 weeks or so you can graduate to another awesome program. I did SL for about 12 weeks and am now doing ICF. I know quite a few people who graduated to 5/31 programs, or continued SL but switched to 3x5 when the weight got too heavy.
Just get in there and be consistent!0 -
Can you do this program with dumbbells? I know it's not ideal but for me that's all I have at the time and I really want to lift.
To a certian point yes but you do get to the time when you just can't get enough weight to progress in strength...
I have a couple standard bars, a bench and a homemade squat rack and have purchased plates as I went a long...it doesn't have to be a big investment all at once nor does it have to take up a bunch of space..I do my entire workout in a 8x16 ft space and my equipment doesn't interfere with the room much...I keep it neat and tidy.0 -
Fantastic program provided you are using proper form.
It's not a bad idea to buy a few sessions with a trainer to have help getting form down.
If that is not an option there are a lot of instructional videos you can find online.0 -
Thanks for the advice! That's kind of what I was thinking is start with the dumbbells and then progress from there. Plus it will be easier to convince the bf to make space for more once I've stuck with it!0
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To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing
this is so far from right it isn't even funny.
NO time spend under the bar is waste of time.
I have been lifting for almost 2 decades at this point- and I still do bar only work- and very light work- and it's NOT a waste. You're doing it wrong if you feel that ever session you gotta walk out after you literally scrapped your sorry busted a** off the floor.
but killing yourself every time is the only way to get dem gainz, brah
I didn't puke this morning.. guess I Need to go back this afternoon and try again!!!
For real. Next time I'll leave part of my spine on the floor and maybe that'll be adequate to go swolemad
we donate our who-ha's by lifting heavy (you know that falls out when you lift heavy) I mean that's gotta count for something!!!!0 -
Thanks for the advice! That's kind of what I was thinking is start with the dumbbells and then progress from there.
you've had lots of encouragement already, but on the dumbbell thing yeah, that worked for me. not that i think it's necessary, but i didn't have the nerve to go for the real bars at first and probably wouldn't have been able to handle them right away anyway. so i was okay with dumbbells for a while.
i can see your friend might have had a point if he meant it in the sense of 'you need to learn the right form for the sl lifts, so you can stay safe as it gets heavier.' but if he's one of those people who don't think noobs should do compound lifts at all until they've paid some kind of dues doing other stuff first . . . well, i kind of ran into a trainer like that when i first got interested, and kept hearing the same kind of thing. in the end i got tired of her and just jumped the gap on my own.
still don't see how 3 months of doing her silly little things for one muscle group at a time had anything to do with preparing me for anything i'm doing now. 3 months of not being taught how to do a deadlift or overhead press didn't teach me how to do a deadlift or overhead press . . . put it that way.0 -
I'll finally be in a position where I can join a gym next month and am hoping to start weights but I'm still a little confused about some things... I was looking into the Stronglifts 5x5 program and was planning to start that but was told by a friend who's been lifting for a couple of years that SL is the wrong program for a female beginner like myself** and should just focus more on smaller weight ("5lb dumbbells in each hand") exercises, which leaves me a bit disheartened... He didn't offer an alternative program so, asking here, are there any programs out there better suited to a beginner or was he just talking a load of crock?
I'm also confused of how I should warm up before weights as I do not want to injure myself, which I can imagine is far easier with weights than just bodyweight exercises.
Any help from anyone would be much appreciated!
**For a bit of background, my current exercise has been a mix of beginners/moderate level pilates and light cardio which has given some strength in my legs and core, but upper body strength is still fairly non-existent, I think.
Your friend has bought into the myth that women should exercise differently than men. This has been disproven long ago. Don't ever let anyone tell you that women should "tone" with light weights, or whatever, because it's absolutely untrue.
Also, Strong Lifts is an excellent beginner program. I started with it myself, and many of the women here who have had tremendous success also started with it. Other great programs to check out: Starting Strength, Strong Curves, or The New Rules of Lifting for Women. They will all recommend heavy weights, and they all help to dispel the stupid "toning" myth.0 -
I'll finally be in a position where I can join a gym next month and am hoping to start weights but I'm still a little confused about some things... I was looking into the Stronglifts 5x5 program and was planning to start that but was told by a friend who's been lifting for a couple of years that SL is the wrong program for a female beginner like myself** and should just focus more on smaller weight ("5lb dumbbells in each hand") exercises, which leaves me a bit disheartened... He didn't offer an alternative program so, asking here, are there any programs out there better suited to a beginner or was he just talking a load of crock?
I'm also confused of how I should warm up before weights as I do not want to injure myself, which I can imagine is far easier with weights than just bodyweight exercises.
Any help from anyone would be much appreciated!
**For a bit of background, my current exercise has been a mix of beginners/moderate level pilates and light cardio which has given some strength in my legs and core, but upper body strength is still fairly non-existent, I think.
It depends on what is meant by "suitable".
If you are starting a new lifting program and haven't done it before, then it is always a good idea to begin with a "starter" level program. This allows your body to adapt to the new routine, allows tendons and ligaments to adapt (and they adapt more slowly than muscles), and allows you to master your form.
In other words, you don't walk in on day one and start doing 5 sets at 5 RM loads. Depending on age, fitness level, and ability, it might take several weeks to work up to that level.
I am not familiar with the details of the Stronglifts program--it is not particularly relevant to what I do. There might be a "beginner level" built in. If so, then you can just start with that.
If not, you can probably still do the basic lifts, just not at the full 5 x 5 volume and intensity level.
In the big picture, yes, lifting heavy is perfectly suitable for anyone.0 -
To gain from a 5x5 you have to push those last reps hard and go heavy. If not, your wasting your time, and will gain nothing
this is so far from right it isn't even funny.
NO time spend under the bar is waste of time.
I have been lifting for almost 2 decades at this point- and I still do bar only work- and very light work- and it's NOT a waste. You're doing it wrong if you feel that ever session you gotta walk out after you literally scrapped your sorry busted a** off the floor.
but killing yourself every time is the only way to get dem gainz, brah
I didn't puke this morning.. guess I Need to go back this afternoon and try again!!!
For real. Next time I'll leave part of my spine on the floor and maybe that'll be adequate to go swolemad
we donate our who-ha's by lifting heavy (you know that falls out when you lift heavy) I mean that's gotta count for something!!!!
<sigh> I get so tired of picking them up off the floor at the end of the day.0 -
in for the love of Stronglifts....and who-ha's on the floor - I seriously choked on my cup of tea when I read that lol
SLs works for me!
I started out by completing NROLFW but I wish that I'd begun with SLs0 -
My money says, the percentages of people (male or female) sticking with lifting, after STARTING with 5x5 strong lifts will be extremely low. That is, if you going heavy enough where you are fighting rep number 5! Most will be so sore out of the gate, they will be done with it.
Its bad advise telling a beginner to push that hard. Learn how to lift and develop form and control first.
The 5 core exercises are exactly what you need. BUT, do more reps. And cycle your workouts based on your recovery and the way you feel, and not what day it is.
My advise is, learn to have fun with it vs trying to 5 rep "kill it" out of the gate.
Usually more reps is what leads to soreness.....
Where as the 3 - 5 rep range should not result in a lot of DOMS.....
Except for newbies....where doing the exercises for the first time will be sore regardless of reps
:noway:
A person who hasn't lifted has weaker tendons and ligaments. That is what gest newbies with 5x5`s, and why I advise against it. They are hard on your joints, out of the box, their joints are ready. And muscle and strength develops faster. So I stand firm with doing more reps.
BUT, I`m saying this as if, a person was actually driving that last rep or 2! But most in the gyms just go through the motions and don`t push hard anyway.
OK. I'm going to give you the benefit of the doubt and assume there's a language or knowledge issue here - "Stronglifts 5x5" is the proper name of a specific form/stabilization building program. We are not discussing the "normal" 5x5 experienced lifters do.
It's essentially like physical therapy for your lifting form. The idea is you focus on form to GET READY to lift weight a little later in the program. You could very well do it 4x8 or 3x10 or whatever, but there's no particular reason to do so. The 5x5 pattern of SL is done in the spirit of "Keep it simple" and so that you don't have to alter it a few months in when you've got weight on the bar.
It's NOT a standard 5x5 program that would "get" your tendons by having you jump in at too high of a %1rm. Stronglifts 5x5 is almost MINCING in the pace at which it adds weight, the idea is add such a small amount at each workout that you don't feel it and lift for perfect from with no ego about maxes. Very difficult to get "gotten" working out like this. It doesn't emphasize recovery for the reason that by the time recovery is a concern, you will be a more experienced lifter and have "graduated" from the pure, basic SL5x5 program.
Many adult lifting noobs need this slow progression to help with secondary muscle groups, they don't need to be burning out their pecs or quads or lifting to failure at this point.
Stronglifts, in fact, has program extensions for AFTER you've done SL for 1-2 quarters and are ready for more.
I don't want to be combative, but I REALLY don't think you've read and understood the program you're commenting on.
To the OP: You were talking to a misinformed person. If you have no injuries that preclude any of the lifts, SL is a great program for beginners of either sex.0 -
Yup, he doesn't know a damn thing. You just need to pay attention to your form and use the weight that is best for you.
As for warm up, you always want to do 3 maybe 4 sets before working out of the first exercise. Then you can do 2 warm up sets before each of the following exercises. I like to go high reps low weight, increasing weight as I reach my last warm up set.0 -
I did stronglifts. The hardest part for me was the overhead press. I just modified it- didn't add weight as quickly. (Instead of adding 5 pounds each time I added 2.5) The other 4 lifts went really well. I loved the simplicity of the program.0
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I'll finally be in a position where I can join a gym next month and am hoping to start weights but I'm still a little confused about some things... I was looking into the Stronglifts 5x5 program and was planning to start that but was told by a friend who's been lifting for a couple of years that SL is the wrong program for a female beginner like myself** and should just focus more on smaller weight ("5lb dumbbells in each hand") exercises, which leaves me a bit disheartened... He didn't offer an alternative program so, asking here, are there any programs out there better suited to a beginner or was he just talking a load of crock?
I'm also confused of how I should warm up before weights as I do not want to injure myself, which I can imagine is far easier with weights than just bodyweight exercises.
Any help from anyone would be much appreciated!
**For a bit of background, my current exercise has been a mix of beginners/moderate level pilates and light cardio which has given some strength in my legs and core, but upper body strength is still fairly non-existent, I think.
pfft I first lifted in high school and was lifting as much as some of the guys in my class. For the record I've always been strong for a female and was doing some after school activities that did lovely things for my leg and core strength as well as essentially being a a grunt for a handyman over the summer. Start where you feel you can safely start that being said maybe get a trainer to show you how to properly do the forms. This is where I'm starting when I'm cleared.0 -
I do Stronglifts 5x5. I've been doing it for years only because I'm slack and end up stopping my exercising regime every few months. By the time I get back into it I have to start again because I've let all my strength evapourate.
SL5x5 is all about building a beginner's strength quickly. Once you get to a certain point in SL5x5 you switch to more advanced programmes that slow down the progression. There's a good few years of programming in the 'ladder of strength', as they call it.0 -
I did stronglifts. The hardest part for me was the overhead press. I just modified it- didn't add weight as quickly. (Instead of adding 5 pounds each time I added 2.5) The other 4 lifts went really well. I loved the simplicity of the program.
And it's perfectly find to slow down the progression, especially the OHP. That's always the first to fail on for me.0 -
I'll finally be in a position where I can join a gym next month and am hoping to start weights but I'm still a little confused about some things... I was looking into the Stronglifts 5x5 program and was planning to start that but was told by a friend who's been lifting for a couple of years that SL is the wrong program for a female beginner like myself** and should just focus more on smaller weight ("5lb dumbbells in each hand") exercises, which leaves me a bit disheartened... He didn't offer an alternative program so, asking here, are there any programs out there better suited to a beginner or was he just talking a load of crock?
I'm also confused of how I should warm up before weights as I do not want to injure myself, which I can imagine is far easier with weights than just bodyweight exercises.
Any help from anyone would be much appreciated!
**For a bit of background, my current exercise has been a mix of beginners/moderate level pilates and light cardio which has given some strength in my legs and core, but upper body strength is still fairly non-existent, I think.
It depends on what is meant by "suitable".
If you are starting a new lifting program and haven't done it before, then it is always a good idea to begin with a "starter" level program. This allows your body to adapt to the new routine, allows tendons and ligaments to adapt (and they adapt more slowly than muscles), and allows you to master your form.
In other words, you don't walk in on day one and start doing 5 sets at 5 RM loads. Depending on age, fitness level, and ability, it might take several weeks to work up to that level.
I am not familiar with the details of the Stronglifts program--it is not particularly relevant to what I do. There might be a "beginner level" built in. If so, then you can just start with that.
If not, you can probably still do the basic lifts, just not at the full 5 x 5 volume and intensity level.
In the big picture, yes, lifting heavy is perfectly suitable for anyone.
hmmm...anyway
SL is a beginner program it doesn't need a begginer level built in.
As a new lifting chances are RM is an unknown acronym atm.
I wish if people were commenting on the SL program or any other program for that matter they would familiiarize themselves with it first.0
This discussion has been closed.
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