Best lifting program for women?

Hi everyone

I've been on MFP for years now and have lost weight mainly through cardio, best results were from Insanity.

My lifestyle at the moment means I can't fit in insanity like I used to and, from reading many threads on here, I'm accepting I need to start lifting to really see results (not much to lose).

I'm quite weak so would need to start on a relatively easy program, so based on that could you please recommend the best program? The one I was considering is 5x5 but I'm wondering if that's appropriate for a COMPLETE beginner to weight lifting

Thanks in advance for your help

Replies

dbmata

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

cwolfman13 wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

LolBroScience wrote: »

Sabine_Stroehm wrote: »

I see folks saying start with 5x5. But as someone who's lifted for 20ish years, I wouldn't start there. If you haven't lifted before, find something else. New Rules of weight lifting for women, starting strength, something.

Why, out of curiosity?

I've seen a number of people (not working with a trainer, or someone seasoned) hurt their backs on the deads. I like 5x5, just not sure it's the best "first timer" program.
If she works with someone a few times on form for all the moves, sure.

The program doesn't call for 5x5 on the deads though. Someone who doesn't understand that and bangs them out as a beginner - yeah, that's gonna lead to injury.

I also think there is a tendency to go too heavy too soon rather than following the program as prescribed. People do the same thing with Starting Strength, which is basically the same program in a 3x5 format.

Regardless of the program, you're going to want someone to check your form, particularly on deads and squats.

And if you use the 5x5 app, as a woman, it's easy to go too heavy too soon. I've seen it. The OP says she's pretty much a noob at lifting. I'm gonna go with: get with someone good the first few times.

Not gonna lie, I'm kinda stuck on the "as a woman". Please explain.

Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.

That just means that a man's lifting weight will probably increase faster than a woman. That has nothing to do with going too heavy too soon. If I pull a bodyweight deadlift at 175 lbs, and the guy next to me pulls a bodyweight deadlift at 225, theoretically we're both applying the same effort to that life. He just weighs more than me, therefore has to move more weight. He'll be able to add 10 lbs to that lift, whereas I might only be able to add 5 lbs at a time. It's proportionate.

And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

You're just making things up as you go. You've always been able to adjust weight for the day, both in app, and out of app.

JTick

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

cwolfman13 wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

LolBroScience wrote: »

Sabine_Stroehm wrote: »

I see folks saying start with 5x5. But as someone who's lifted for 20ish years, I wouldn't start there. If you haven't lifted before, find something else. New Rules of weight lifting for women, starting strength, something.

Why, out of curiosity?

I've seen a number of people (not working with a trainer, or someone seasoned) hurt their backs on the deads. I like 5x5, just not sure it's the best "first timer" program.
If she works with someone a few times on form for all the moves, sure.

The program doesn't call for 5x5 on the deads though. Someone who doesn't understand that and bangs them out as a beginner - yeah, that's gonna lead to injury.

I also think there is a tendency to go too heavy too soon rather than following the program as prescribed. People do the same thing with Starting Strength, which is basically the same program in a 3x5 format.

Regardless of the program, you're going to want someone to check your form, particularly on deads and squats.

And if you use the 5x5 app, as a woman, it's easy to go too heavy too soon. I've seen it. The OP says she's pretty much a noob at lifting. I'm gonna go with: get with someone good the first few times.

Not gonna lie, I'm kinda stuck on the "as a woman". Please explain.

Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.

That just means that a man's lifting weight will probably increase faster than a woman. That has nothing to do with going too heavy too soon. If I pull a bodyweight deadlift at 175 lbs, and the guy next to me pulls a bodyweight deadlift at 225, theoretically we're both applying the same effort to that life. He just weighs more than me, therefore has to move more weight. He'll be able to add 10 lbs to that lift, whereas I might only be able to add 5 lbs at a time. It's proportionate.

And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

Um, so use pen and paper? Just because you can't follow the program correctly doesn't mean you should prevent someone else from using a good program.

dlvuyovich

dbmata wrote: »

OP, read this, might be interesting to you.

http://www.t-nation.com/training/women-shouldnt-train-like-men

I generally train 'like a man' hitting major muscle groups hard once a week, have been for years now. I did not develop the body the author is describing, in fact, I won overall in figure. My body responded well and I developed a feminine 'V' shape. I think this article makes a generalization that all women are built the same and our muscles all react the same. Based on the variety of body types and categories at body building shows, specifically women, I would have to disagree with this article.

LolBroScience

JTick wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

cwolfman13 wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

LolBroScience wrote: »

Sabine_Stroehm wrote: »

I see folks saying start with 5x5. But as someone who's lifted for 20ish years, I wouldn't start there. If you haven't lifted before, find something else. New Rules of weight lifting for women, starting strength, something.

Why, out of curiosity?

I've seen a number of people (not working with a trainer, or someone seasoned) hurt their backs on the deads. I like 5x5, just not sure it's the best "first timer" program.
If she works with someone a few times on form for all the moves, sure.

The program doesn't call for 5x5 on the deads though. Someone who doesn't understand that and bangs them out as a beginner - yeah, that's gonna lead to injury.

I also think there is a tendency to go too heavy too soon rather than following the program as prescribed. People do the same thing with Starting Strength, which is basically the same program in a 3x5 format.

Regardless of the program, you're going to want someone to check your form, particularly on deads and squats.

And if you use the 5x5 app, as a woman, it's easy to go too heavy too soon. I've seen it. The OP says she's pretty much a noob at lifting. I'm gonna go with: get with someone good the first few times.

Not gonna lie, I'm kinda stuck on the "as a woman". Please explain.

Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.

That just means that a man's lifting weight will probably increase faster than a woman. That has nothing to do with going too heavy too soon. If I pull a bodyweight deadlift at 175 lbs, and the guy next to me pulls a bodyweight deadlift at 225, theoretically we're both applying the same effort to that life. He just weighs more than me, therefore has to move more weight. He'll be able to add 10 lbs to that lift, whereas I might only be able to add 5 lbs at a time. It's proportionate.

And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

Um, so use pen and paper? Just because you can't follow the program correctly doesn't mean you should prevent someone else from using a good program.

This.

rebeckylynn54

I am doing a weight lifting program by Chalene Johnson called Chalean Extreme, You can get it through Beachbody. I love it, I has help me a lot and I am 60 years old. You should go on tp Beachbody websight and check her out. I am also doing her Piyo which I also love

LolBroScience

dlvuyovich wrote: »

dbmata wrote: »

OP, read this, might be interesting to you.

http://www.t-nation.com/training/women-shouldnt-train-like-men

I generally train 'like a man' hitting major muscle groups hard once a week, have been for years now. I did not develop the body the author is describing, in fact, I won overall in figure. My body responded well and I developed a feminine 'V' shape. I think this article makes a generalization that all women are built the same and our muscles all react the same. Based on the variety of body types and categories at body building shows, specifically women, I would have to disagree with this article.

I read the article yesterday and with the majority of the articles on Tnation, thought it was pretty poorly written with a bunch of sweeping generalizations as well..

dbmata

Hah, I'll give you that, but the CF + PEDs one was good.

I was just throwing gas on the fire.

Women fought for, and won the right to train like a man back when they got the vote.

sculli123

Men and women can and should train the same way.

bciloveme2014

wolfsbayne wrote: »

I started with 5x5 with great results. Never lifted before.

Same here. Download the application and It would tell you that the program starts with the bar only (45 pounds). also it tells you how much you have to add each time. I love it because it takes only 45 minutes, I feel stronger and look tone.

bciloveme2014

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

cwolfman13 wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

LolBroScience wrote: »

Sabine_Stroehm wrote: »

I see folks saying start with 5x5. But as someone who's lifted for 20ish years, I wouldn't start there. If you haven't lifted before, find something else. New Rules of weight lifting for women, starting strength, something.

Why, out of curiosity?

I've seen a number of people (not working with a trainer, or someone seasoned) hurt their backs on the deads. I like 5x5, just not sure it's the best "first timer" program.
If she works with someone a few times on form for all the moves, sure.

The program doesn't call for 5x5 on the deads though. Someone who doesn't understand that and bangs them out as a beginner - yeah, that's gonna lead to injury.

I also think there is a tendency to go too heavy too soon rather than following the program as prescribed. People do the same thing with Starting Strength, which is basically the same program in a 3x5 format.

Regardless of the program, you're going to want someone to check your form, particularly on deads and squats.

And if you use the 5x5 app, as a woman, it's easy to go too heavy too soon. I've seen it. The OP says she's pretty much a noob at lifting. I'm gonna go with: get with someone good the first few times.

Not gonna lie, I'm kinda stuck on the "as a woman". Please explain.

Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.

Yes it has an adjustment, just have to press where the weight is and just decrease. Also if you missed workouts, you have to decrease the weight too.

singingflutelady

You should check out Nia Shanks. She is awesome!

Hornsby

I like Ice Cream Fitness.

CipherZero

JTick wrote: »

The best program for women is the same program that's best for men.

QFT. Women are not a special population - they are half the population.

dbmata

According to the census... 50.8%

CipherZero

dbmata

What's 24.7mil souls between friends? lol.

I didn't know that, I thought women were nearer to 53%.

Sabine_Stroehm

JTick wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

cwolfman13 wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

LolBroScience wrote: »

Sabine_Stroehm wrote: »

I see folks saying start with 5x5. But as someone who's lifted for 20ish years, I wouldn't start there. If you haven't lifted before, find something else. New Rules of weight lifting for women, starting strength, something.

Why, out of curiosity?

I've seen a number of people (not working with a trainer, or someone seasoned) hurt their backs on the deads. I like 5x5, just not sure it's the best "first timer" program.
If she works with someone a few times on form for all the moves, sure.

The program doesn't call for 5x5 on the deads though. Someone who doesn't understand that and bangs them out as a beginner - yeah, that's gonna lead to injury.

I also think there is a tendency to go too heavy too soon rather than following the program as prescribed. People do the same thing with Starting Strength, which is basically the same program in a 3x5 format.

Regardless of the program, you're going to want someone to check your form, particularly on deads and squats.

And if you use the 5x5 app, as a woman, it's easy to go too heavy too soon. I've seen it. The OP says she's pretty much a noob at lifting. I'm gonna go with: get with someone good the first few times.

Not gonna lie, I'm kinda stuck on the "as a woman". Please explain.

Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.

That just means that a man's lifting weight will probably increase faster than a woman. That has nothing to do with going too heavy too soon. If I pull a bodyweight deadlift at 175 lbs, and the guy next to me pulls a bodyweight deadlift at 225, theoretically we're both applying the same effort to that life. He just weighs more than me, therefore has to move more weight. He'll be able to add 10 lbs to that lift, whereas I might only be able to add 5 lbs at a time. It's proportionate.

And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

Um, so use pen and paper? Just because you can't follow the program correctly doesn't mean you should prevent someone else from using a good program.

That's what you got from that? OK.

Sabine_Stroehm

bciloveme2014 wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

cwolfman13 wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

LolBroScience wrote: »

Sabine_Stroehm wrote: »

I see folks saying start with 5x5. But as someone who's lifted for 20ish years, I wouldn't start there. If you haven't lifted before, find something else. New Rules of weight lifting for women, starting strength, something.

Why, out of curiosity?

I've seen a number of people (not working with a trainer, or someone seasoned) hurt their backs on the deads. I like 5x5, just not sure it's the best "first timer" program.
If she works with someone a few times on form for all the moves, sure.

The program doesn't call for 5x5 on the deads though. Someone who doesn't understand that and bangs them out as a beginner - yeah, that's gonna lead to injury.

I also think there is a tendency to go too heavy too soon rather than following the program as prescribed. People do the same thing with Starting Strength, which is basically the same program in a 3x5 format.

Regardless of the program, you're going to want someone to check your form, particularly on deads and squats.

And if you use the 5x5 app, as a woman, it's easy to go too heavy too soon. I've seen it. The OP says she's pretty much a noob at lifting. I'm gonna go with: get with someone good the first few times.

Not gonna lie, I'm kinda stuck on the "as a woman". Please explain.

Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.

Yes it has an adjustment, just have to press where the weight is and just decrease. Also if you missed workouts, you have to decrease the weight too.

Fabulous. That's a great improvement. Thanks.

Sabine_Stroehm

dbmata wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

cwolfman13 wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

LolBroScience wrote: »

Sabine_Stroehm wrote: »

I see folks saying start with 5x5. But as someone who's lifted for 20ish years, I wouldn't start there. If you haven't lifted before, find something else. New Rules of weight lifting for women, starting strength, something.

Why, out of curiosity?

I've seen a number of people (not working with a trainer, or someone seasoned) hurt their backs on the deads. I like 5x5, just not sure it's the best "first timer" program.
If she works with someone a few times on form for all the moves, sure.

The program doesn't call for 5x5 on the deads though. Someone who doesn't understand that and bangs them out as a beginner - yeah, that's gonna lead to injury.

I also think there is a tendency to go too heavy too soon rather than following the program as prescribed. People do the same thing with Starting Strength, which is basically the same program in a 3x5 format.

Regardless of the program, you're going to want someone to check your form, particularly on deads and squats.

And if you use the 5x5 app, as a woman, it's easy to go too heavy too soon. I've seen it. The OP says she's pretty much a noob at lifting. I'm gonna go with: get with someone good the first few times.

Not gonna lie, I'm kinda stuck on the "as a woman". Please explain.

Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.

That just means that a man's lifting weight will probably increase faster than a woman. That has nothing to do with going too heavy too soon. If I pull a bodyweight deadlift at 175 lbs, and the guy next to me pulls a bodyweight deadlift at 225, theoretically we're both applying the same effort to that life. He just weighs more than me, therefore has to move more weight. He'll be able to add 10 lbs to that lift, whereas I might only be able to add 5 lbs at a time. It's proportionate.

And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

You're just making things up as you go. You've always been able to adjust weight for the day, both in app, and out of app.

ok.

yoovie

the one you're going to follow through with and see how far you can go.

as opposed to

the one you're going to google, bookmark and forget about.

yoovie

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

cwolfman13 wrote: »

JTick wrote: »

Sabine_Stroehm wrote: »

LolBroScience wrote: »

Sabine_Stroehm wrote: »

I see folks saying start with 5x5. But as someone who's lifted for 20ish years, I wouldn't start there. If you haven't lifted before, find something else. New Rules of weight lifting for women, starting strength, something.

Why, out of curiosity?

I've seen a number of people (not working with a trainer, or someone seasoned) hurt their backs on the deads. I like 5x5, just not sure it's the best "first timer" program.
If she works with someone a few times on form for all the moves, sure.

The program doesn't call for 5x5 on the deads though. Someone who doesn't understand that and bangs them out as a beginner - yeah, that's gonna lead to injury.

I also think there is a tendency to go too heavy too soon rather than following the program as prescribed. People do the same thing with Starting Strength, which is basically the same program in a 3x5 format.

Regardless of the program, you're going to want someone to check your form, particularly on deads and squats.

And if you use the 5x5 app, as a woman, it's easy to go too heavy too soon. I've seen it. The OP says she's pretty much a noob at lifting. I'm gonna go with: get with someone good the first few times.

Not gonna lie, I'm kinda stuck on the "as a woman". Please explain.

Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.

That just means that a man's lifting weight will probably increase faster than a woman. That has nothing to do with going too heavy too soon. If I pull a bodyweight deadlift at 175 lbs, and the guy next to me pulls a bodyweight deadlift at 225, theoretically we're both applying the same effort to that life. He just weighs more than me, therefore has to move more weight. He'll be able to add 10 lbs to that lift, whereas I might only be able to add 5 lbs at a time. It's proportionate.

And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

when you joined... did it ask if you were male or female?

yankeedownsouth

I love this idea for setting up a program: http://body-improvements.com/2014/10/23/back-of-the-napkin-lifting-programming/

This is stroutman81's site, and he REALLY knows his stuff.

LiftAndBalance

Actually, I think worldwide women make up about 52% of the population.

I second Nia Shanks, OP. The template posted above by stroutman81 is similar to one of her's as well.

In general, though, any beginner programme that has you doing mostly compound lifts and progressing steadily will do. The rest is up to personal preference so pick one that you enjoy. I started with AllPro, then I tried a bunch of stuff and now I'm doing one of Nia's templates.

lili61

I recently completed NROLFW. I really liked it and saw great results. I only have about 10 pounds to lose and the body recomp was great!

ETA: My profile pic is my before/after NROLFW and about a 6-7 pound difference.

Ali_momof2

^^^I have to agree with NROLFW I'm in the middle of it and I love it. I'm getting great results. There is also a great group on here for it and the ladies there are so friendly and so helpful. It's like doing the program with a bunch of ppl who have been right where you are.

Letsdothis1984

I'm doing ChaLEAN and it focuses on weight training. I'm a beginner and I love it

Roz2889

Thanks everyone for your comments. Did my first session today, seems quite simple and didn't take too long so I like that.

Before I started tho a PT came up to me and said it's not a good program for body recomposition. He recommended doing a program with more reps less weight increases. Said I'd get more toned that way. Anyone have any thoughts on this?

My goals are to get stronger and at the same time tone up. Will mainly eat at a calorie deficit using TDEE method but being the lead up to Christmas don't think I'll me able to stick to that so well

dbmata

Toned. LOL.

I'd tell him to kick rocks. "Toned." He's no pro.

LiftAndBalance

Roz2889 wrote: »

Thanks everyone for your comments. Did my first session today, seems quite simple and didn't take too long so I like that.

Before I started tho a PT came up to me and said it's not a good program for body recomposition. He recommended doing a program with more reps less weight increases. Said I'd get more toned that way. Anyone have any thoughts on this?

My goals are to get stronger and at the same time tone up. Will mainly eat at a calorie deficit using TDEE method but being the lead up to Christmas don't think I'll me able to stick to that so well

*kitten*, don't listen to that guy. He obviously has no clue what he's talking about, it's probably the old horrible "don't lift heavy weights, women, or you'll look like Arnold Schwarzenegger" story.

There used to be a thread here with progress pictures of women who lift heavy but I can't seem to find it anymore since the forum update. While some of them are more muscular than I personally aspire to, they all look gorgeous and "toned" while also being damn strong. How "toned" or muscular or "bulky" you look also depends a lot on your diet and bodyfat percentage.

This is also a decent article on the topic by Bret Contreras, who knows his stuff.

CipherZero

Roz2889 wrote: »

Before I started tho a PT came up to me and said it's not a good program for body recomposition. He recommended doing a program with more reps less weight increases. Said I'd get more toned that way. Anyone have any thoughts on this?

PTs are by and large useless. Their job is to get you to buy their services, whether or not it meets your goals. They are glorified salesman until proven otherwise.