5X5 Question

sweetteadrinker2
sweetteadrinker2 Posts: 1,026 Member
edited November 19 in Fitness and Exercise
I really want to start this program when I get to state in the fall. But I'm female. Do I start at the same weights as on the strong lifts website, or should I start lower? If so, how low? I know some can't be lowered due to bar weight. It's not like I'm completely out of shape weights wise. But I don't "lift weights", I lift things. Like 50 lbs sacks of feed, haybales, goats, etc. Any advice for when I start out other than amount of weight?

Replies

  • Azexas
    Azexas Posts: 4,334 Member
    edited June 2015
    The app gives you the starting weights which is pretty much just the bar. Don't down play your abilities just because you are a woman ;) Start with the bar and see how it feels. If the bar is too heavy, you can use dumbbells until you are ready for the bar. When your weights are low, focus on form and make sure you are performing the lifts correctly. This hopefully prevent you from injury when you increase to heavier weights.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Check out this group for ideas: http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

    It'll probably be a bit of experimenting. I was able to use the bar on everything starting out, though for the OHP, I couldn't do a full 5x5 for awhile.
  • DirrtyH
    DirrtyH Posts: 664 Member
    I started with just the bar on everything. On some (like overhead press) I couldn't even do the bar so I used some of the lighter pre-weighted bars.

    Basically, start where you feel comfortable. It should be heavy-ish, but on the easier end because you really want to take your time getting a good feel for the movement and making sure your form is correct.
  • kami3006
    kami3006 Posts: 4,979 Member
    One thing I did was get some micro plates. I was fine going up 5 lbs on everything but the OHP. I used micros and went up 2.5 lbs instead. You may not need to do this but I know it has helped me and some friends go up while maintaining form.
  • Azexas
    Azexas Posts: 4,334 Member
    kami3006 wrote: »
    One thing I did was get some micro plates. I was fine going up 5 lbs on everything but the OHP. I used micros and went up 2.5 lbs instead. You may not need to do this but I know it has helped me and some friends go up while maintaining form.

    +1 for 1.25 pound plates. They are the only reason I could advance my OHP
  • iwantmydenimback
    iwantmydenimback Posts: 194 Member
    start with what it suggests and be pleasantly surprised at your badassness as a woman! i started with the suggested weights on everything, as a couple people upthread suggested, micro plates will be incredibly helpful for the satan monster that is the OHP. everything else, take your time and nail down your form and go!
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    Troutsy wrote: »
    kami3006 wrote: »
    One thing I did was get some micro plates. I was fine going up 5 lbs on everything but the OHP. I used micros and went up 2.5 lbs instead. You may not need to do this but I know it has helped me and some friends go up while maintaining form.

    +1 for 1.25 pound plates. They are the only reason I could advance my OHP

    Iron bull plates are the best I've used. It's 40 bucks for eight 0.5lb plates, can't beat that, and you can progress in 1 pound increments which I do on OHP while cutting.
  • Azexas
    Azexas Posts: 4,334 Member
    galgenstrick wrote: »
    Troutsy wrote: »
    kami3006 wrote: »
    One thing I did was get some micro plates. I was fine going up 5 lbs on everything but the OHP. I used micros and went up 2.5 lbs instead. You may not need to do this but I know it has helped me and some friends go up while maintaining form.

    +1 for 1.25 pound plates. They are the only reason I could advance my OHP

    Iron bull plates are the best I've used. It's 40 bucks for eight 0.5lb plates, can't beat that, and you can progress in 1 pound increments which I do on OHP while cutting.

    I'll have to look out for these! Thanks!
  • sweetteadrinker2
    sweetteadrinker2 Posts: 1,026 Member
    You guys are awesome, thanks for the reassurance and the link! I am confident in my badassness, I work 40 hours per week ++ on a ranch, but formal lifting is new.
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