Women lifting heavy - with pics
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Mmnv 79
So 5 x 5 repetitions approx 45 minutes 3 times a week. The results are so amazing. That's the type of body that I want to look like. [/quote]
I started with a 12.5 lb barbell. I worked up to 97 pounds for squats, 80 pounds for chest press, 75 pounds for overhead press, 127 pounds four dead lift and 80 lb for barbell row. I have only been doing it since March 2 of this year.I am at the point where I cannot add 5 pounds each time so I use wrist and ankle weights that are one and 2 lbs so that I can increase by smaller increments. When you get to lifting really heavy weight you have a longer wait time of three minutes. On days that I do deadlifts it is 45 minutes. When I do The other days it is 60 minutes. There also is what they call Deload where if you cannot lift the amount of weight you are supposed to for that day three days in a row the app will have you drop down from example 80 pounds down to 70 pounds so that can get you over.
Have fun, I love it. I am 57 years old and yesterday my grandson told me I was getting ripped!
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I myself, do strong lift 5X5 every other day. I really enjoy it. Since I mostly cut out all other exercising except for fun, I just look forward to doing it.0
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@fanncy0626 That's very impressive!
I'm not strong compared to other girls of my age / weight. I exercise at home with 2 x 2.5lbs weights. I exercise everyday, but nothing extreme. I'm trying to build up my exercise bit a bit. I feel out of breath easily. I'm 5'5 and 182lbs (started at 202lbs). I hope to get stronger within the next months and be able to exercise more. 0 -
@fanncy0626 That's very impressive! I'm not strong compared to other girls of my age / weight. I exercise at home with 2 x 2.5lbs weights. I exercise everyday, but nothing extreme. I'm trying to build up my exercise bit a bit. I feel out of breath easily. I'm 5'5 and 182lbs (started at 202lbs). I hope to get stronger within the next months and be able to exercise more.
It's possible you can lift more than 2.5 lb dumbbells. Have you tried? Your purse probably weighs more than that.0 -
arditarose wrote: »
It's possible you can lift more than 2.5 lb dumbbells. Have you tried? Your purse probably weighs more than that.
Yes, I can, but I won't be able do too many repetitions of an exercise. For example, when I have to carry my canoe I struggle (compared to other girls). It probably weights approx 60lbs.0 -
@fanncy0626 That's very impressive! I'm not strong compared to other girls of my age / weight. I exercise at home with 2 x 2.5lbs weights. I exercise everyday, but nothing extreme. I'm trying to build up my exercise bit a bit. I feel out of breath easily. I'm 5'5 and 182lbs (started at 202lbs). I hope to get stronger within the next months and be able to exercise more.
You can start with your weights but increase your weights a little each time. Even if you wanted to use sand in milk cartons and add more sand each session. You can still perform the strong lift 5x5 exercises with that type of weight and work up to using the barbell. Mhendi the spokeperson for strong lift's girlfriend started with kettle bells.0 -
If you can lift a 60 lb canoe at all then you should be able to start with a 12.5 lb bar. You only do 5 sets of 5 reps.2
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Lifting can make a person bulky or not...it really depends on how we lift, what we eat...and for the most part lifting is a great sculpting tool!0
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arditarose wrote: »
It's possible you can lift more than 2.5 lb dumbbells. Have you tried? Your purse probably weighs more than that.
Yes, I can, but I won't be able do too many repetitions of an exercise. For example, when I have to carry my canoe I struggle (compared to other girls). It probably weights approx 60lbs.
When you're strength training (as opposed to hypertrophy/muscle building), you only do low reps at high weight any way. On my strength days I rarely go over 8 reps on anything. And usually not over 5. You have to take that into consideration.
Also, a 60 lb canoe is something. Give yourself credit!1 -
Lifting can make a person bulky or not...it really depends on how we lift, what we eat...and for the most part lifting is a great sculpting tool!
Lifting doesn't make women bulky. We do not produce enough testosterone to get "bulky" I hate when people say this. I have been power lifting competitively and training heavy for years.
Deadlift - 500
Leg Press - 650
I assure you, I am not bulky. Haha
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Karen1 -
Thank you all. I really appreciate all your advice. As soon as I can join a gym, I'll look for one where there's an instructor who can assists me.
And again, well done you all. You certainly have been an eye-opener. 0 -
Thank you all. I really appreciate all your advice. As soon as I can join a gym, I'll look for one where there's an instructor who can assists me.
And again, well done you all. You certainly have been an eye-opener.
A trainer will be a great resource. I'm self-taught and constantly analyzing my form flubs
A second person to help you move correctly will also help you progress well!
I started with SL 5x5 in mid Feb and have made decent progress. I chose it for it's simplicity and the app to help me remember what to do. Today was squats at 130, overhead press 65 (flubbed one rep, darn OHP), and dead lift 185. I've deloaded a couple of times after a week or so break. Breaks are good for you, sometimes your body just gets tired and needs a longer rest. REST is a key component. With lifting, more is not always better.
You get stronger quickly, which is a lot of fun! I would recommend this to anyone because it has improved my general outlook with life, in general. I'm much more confident all around.1 -
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@kshadows u look amazing! Can I ask if you were lifting with a particular program or what type of lifts you were doing and how heavy?
I follow StrongLifts 5x5. I started with like 20 pounds for each lift (squat, OHP, bench, row, DL) and my squat is now up to ~115 lbs. My presses are slow to progress because of an old shoulder injury
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Once I got started, I saw progress, and started seeing results, then I couldn't stop! Lol!
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BTW... I love seeing all of these transformations! Great job ladies!!!1
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