Stronglifts 5x5 for Women
laneer75
Posts: 45 Member
I started using the Stronglifts 5x5 app this week. On squats, I'm having no problem. Deadlifts, barbel rows and OHP ... different story. I tried doing the barbel row with 65 lbs ... could not lift it in proper form. So took off the plates - just the barbel alone was barely liftable for me.
OHP - tried doing that with just the barbel. Could not even do two proper form lifts. So I went over to the fixed weight barbells (sorry don't know what they are called) and used a 30lb one. That one I was able to do with fairly good form.
Deadlift - by the time I was ready to do my deadlift, all the barbels were in use. So I tried using one of those fixed weight bars at 50lbs. I did it easily, but I'm not sure if it was in good form because the barbel was too close to the ground??
I am 5'9/f/39/238. This is my second week back into lifting, but I've been consistent with my cardio for about a month now. My plan for my routine is 2 or 3 days cardio (2 HIT/1 regular), and 3 days heavy strength training. I'm eating about 1650 - 1800 calories.
So ... I guess what I'm asking is what should I do about the OHP and the barbel rows? The deadlifts I guess I should just wait til a barbell is available so I can do one with the bar properly off the ground??
The app kind of almost seems useless to me right now, because it wants me to add weight to their starting points .. but I'm not even able to do the starting points (other than squats and bench press) yet.
My goal is losing weight/inches.
OHP - tried doing that with just the barbel. Could not even do two proper form lifts. So I went over to the fixed weight barbells (sorry don't know what they are called) and used a 30lb one. That one I was able to do with fairly good form.
Deadlift - by the time I was ready to do my deadlift, all the barbels were in use. So I tried using one of those fixed weight bars at 50lbs. I did it easily, but I'm not sure if it was in good form because the barbel was too close to the ground??
I am 5'9/f/39/238. This is my second week back into lifting, but I've been consistent with my cardio for about a month now. My plan for my routine is 2 or 3 days cardio (2 HIT/1 regular), and 3 days heavy strength training. I'm eating about 1650 - 1800 calories.
So ... I guess what I'm asking is what should I do about the OHP and the barbel rows? The deadlifts I guess I should just wait til a barbell is available so I can do one with the bar properly off the ground??
The app kind of almost seems useless to me right now, because it wants me to add weight to their starting points .. but I'm not even able to do the starting points (other than squats and bench press) yet.
My goal is losing weight/inches.
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Replies
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You should be able to set the increments the weight increases on the app if I remember correctly. You can also change the weight to reflect your starting weight.
For the deadlift - you can use something under the ends of the barbell to make it higher off the ground. Like rest it on a plate or two.0 -
Thanks. I figured out how to adjust the increments, but I don't see how to adjust the starting weights? Also, I couldn't figure out how to tell it that I couldn't complete a set?0
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Thanks. I figured out how to adjust the increments, but I don't see how to adjust the starting weights? Also, I couldn't figure out how to tell it that I couldn't complete a set?
I just got a new phone and don't have the app on it. I can't remember off the top of my head. There is a way to tell it that you failed to do all the reps and it automatically sets the timer for 5 minutes and won't add weight to your next session but I can't remember how. Sorry.
Hopefully someone else will see this.
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Using those fixed weight barbells for OHP is fine. If your gym has a 35 pound "womens" bar, that could be helpful too. Possibly helpful for the row as well.
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You might want to consider asking gym staff about the weights of the barbells.
My gym has:
1 x 35 lb
1 x 41 lb
1 x 41.5 lb
1 x 47 lb
1 x 50 lb
And then there are a couple that I haven't looked at yet, so I don't know their weights.
I didn't realize they were all different weights at first (well except the 35 lb one, it looks a little different than the rest). I asked a trainer if it was normal for the weight to seem heavier on some occasions, too easy on others, and she showed me that each of the barbells was a different weight (the weights are written on with permanent marker on tape on one side of the bar at my gym). Yes I felt really dumb for not realizing it, but that said I now know to adjust my plates according to what bar I have. I was originally assuming that they were all about 45lbs and now that I know they aren't, it totally explains my starting struggles (just imagine doing 41 lb bar one day, thinking it's okay to add 5 lbs and actually end up adding 5 lbs to the 47 lb the next time you go in...ya that's how dumb I was about it at first).0 -
Thanks 3dogsrunning. I'll keep looking for how to do it.
Arditarose - Thanks - I didn't see any fixed weight barbells that were in between decades. There doesn't seem to be too many women who use the weight lifting area (the gym has all the machines pretty much upstairs in a separate area.)0 -
Thanks 3dogsrunning. I'll keep looking for how to do it.
Arditarose - Thanks - I didn't see any fixed weight barbells that were in between decades. There doesn't seem to be too many women who use the weight lifting area (the gym has all the machines pretty much upstairs in a separate area.)
The 35 pound bar should look exactly like the 45 pound bar. Sometimes the only reason you can tell by looking at it is the bar is just a LITTLE more skinny.0 -
You could also use dumbbells until you get stronger as well. In the first few months of the program you'll progress quickly and be able to move to the barbell. Form is also incredibly important in order to push the most weight. Make sure you're reading up / you-tubing stuff on that as well.0
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shadow2soul wrote: »You might want to consider asking gym staff about the weights of the barbells.
My gym has:
1 x 35 lb
1 x 41 lb
1 x 41.5 lb
1 x 47 lb
1 x 50 lb
And then there are a couple that I haven't looked at yet, so I don't know their weights.
I didn't realize they were all different weights at first (well except the 35 lb one, it looks a little different than the rest). I asked a trainer if it was normal for the weight to seem heavier on some occasions, too easy on others, and she showed me that each of the barbells was a different weight (the weights are written on with permanent marker on tape on one side of the bar at my gym). Yes I felt really dumb for not realizing it, but that said I now know to adjust my plates according to what bar I have. I was originally assuming that they were all about 45lbs and now that I know they aren't, it totally explains my starting struggles (just imagine doing 41 lb bar one day, thinking it's okay to add 5 lbs and actually end up adding 5 lbs to the 47 lb the next time you go in...ya that's how dumb I was about it at first).
Thanks! I will have to ask/look about that!0 -
arditarose wrote: »Thanks 3dogsrunning. I'll keep looking for how to do it.
Arditarose - Thanks - I didn't see any fixed weight barbells that were in between decades. There doesn't seem to be too many women who use the weight lifting area (the gym has all the machines pretty much upstairs in a separate area.)
The 35 pound bar should look exactly like the 45 pound bar. Sometimes the only reason you can tell by looking at it is the bar is just a LITTLE more skinny.
Ok, I will look again on Wednesday to see if I can find the inbetween bars.0 -
AbsoluteTara79 wrote: »You could also use dumbbells until you get stronger as well. In the first few months of the program you'll progress quickly and be able to move to the barbell. Form is also incredibly important in order to push the most weight. Make sure you're reading up / you-tubing stuff on that as well.
Thanks. I have been doing a lot of reading/watching videos. It's just so different when you're actually *there* in the gym. When I was doing the barbell lifts on Friday, I totally blanked on how to do them. So I asked the guy next to me
(I've done dumbbell ones numerous times, but never barbel ones ...) 0 -
Our gym has several lighter weight bars than the OLY. I've even seen some of the trainers teach form with a broomstick.0
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if you can't complete a set, tap the button multiple times on the app. the first time it says you did 5, tap it again it changes to 4, again, 3, etc. if you don't complete a set I think it drops your weight down for the next time. I found out by accident when my 4 year old was pushing the buttons for me while we were working out together.0
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if you can't complete a set, tap the button multiple times on the app. the first time it says you did 5, tap it again it changes to 4, again, 3, etc. if you don't complete a set I think it drops your weight down for the next time. I found out by accident when my 4 year old was pushing the buttons for me while we were working out together.
Perfect! Thank you!0 -
I started using the Stronglifts 5x5 app this week. On squats, I'm having no problem. Deadlifts, barbel rows and OHP ... different story. I tried doing the barbel row with 65 lbs ... could not lift it in proper form. So took off the plates - just the barbel alone was barely liftable for me.
OHP - tried doing that with just the barbel. Could not even do two proper form lifts. So I went over to the fixed weight barbells (sorry don't know what they are called) and used a 30lb one. That one I was able to do with fairly good form.
Deadlift - by the time I was ready to do my deadlift, all the barbels were in use. So I tried using one of those fixed weight bars at 50lbs. I did it easily, but I'm not sure if it was in good form because the barbel was too close to the ground??
I am 5'9/f/39/238. This is my second week back into lifting, but I've been consistent with my cardio for about a month now. My plan for my routine is 2 or 3 days cardio (2 HIT/1 regular), and 3 days heavy strength training. I'm eating about 1650 - 1800 calories.
So ... I guess what I'm asking is what should I do about the OHP and the barbel rows? The deadlifts I guess I should just wait til a barbell is available so I can do one with the bar properly off the ground??
The app kind of almost seems useless to me right now, because it wants me to add weight to their starting points .. but I'm not even able to do the starting points (other than squats and bench press) yet.
My goal is losing weight/inches.
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If you're doing 5x5 training that's all you do for 12 weeks, it is a strength programme. You choose your starting weights by your level of capability...the idea is to get stronger over the weeks. You will compromise your strength gains with cardio on that particular programme. Most people give up half way. Try and complete if you're able to and be consistent. Don't be ruled by an app. Food is key for your weight loss, inches will be lost.0
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Catflower6 wrote: »If you're doing 5x5 training that's all you do for 12 weeks, it is a strength programme. You choose your starting weights by your level of capability...the idea is to get stronger over the weeks. You will compromise your strength gains with cardio on that particular programme. Most people give up half way. Try and complete if you're able to and be consistent. Don't be ruled by an app. Food is key for your weight loss, inches will be lost.
No cardio? I have been doing modest cardio and plan to start SL 5x5 soon. My plan is to lift 3 days a week and continue my cardio on the opposite four days. Is this not okay? My goal is to lose weight (through eating at a deficit) and to build strength as well as cardio-respiratory endurance.0 -
Catflower6 wrote: »If you're doing 5x5 training that's all you do for 12 weeks, it is a strength programme. You choose your starting weights by your level of capability...the idea is to get stronger over the weeks. You will compromise your strength gains with cardio on that particular programme. Most people give up half way. Try and complete if you're able to and be consistent. Don't be ruled by an app. Food is key for your weight loss, inches will be lost.
The problem that arises is that you're supposed to increase each weight by five pounds every workout. For some people, that's far too much, too fast. I know that in the first few weeks, I started to get really discouraged when I noticed I was stuck. I've been at 50-55 OHP for two weeks now (haven't completed 5 sets of 55 yet), but I've learned that not everyone can advance that quickly.
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Also, I don't see the problem with cardio on off days. T and TH I do Zumba, and Sat and Sun I do some walking and light strength training.0
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The only issue I see is, as you mentioned, the deadlift. I would generally want to deadlift at least a plate just to make sure it's high enough off the ground. Maybe your gym has the lower weight plates that have the same diameter as a 45, that would be ideal if you can't do a full 135 lb deadlift.
For OHP keep doing what you're doing.
For rows the static barbells should be fine too.0 -
lemonsnowdrop wrote: »Catflower6 wrote: »If you're doing 5x5 training that's all you do for 12 weeks, it is a strength programme. You choose your starting weights by your level of capability...the idea is to get stronger over the weeks. You will compromise your strength gains with cardio on that particular programme. Most people give up half way. Try and complete if you're able to and be consistent. Don't be ruled by an app. Food is key for your weight loss, inches will be lost.
The problem that arises is that you're supposed to increase each weight by five pounds every workout. For some people, that's far too much, too fast. I know that in the first few weeks, I started to get really discouraged when I noticed I was stuck. I've been at 50-55 OHP for two weeks now (haven't completed 5 sets of 55 yet), but I've learned that not everyone can advance that quickly.
He suggests adding 2.5 lbs instead of 5lbs for OHP and bench for that reason0 -
lemonsnowdrop wrote: »
The problem that arises is that you're supposed to increase each weight by five pounds every workout. For some people, that's far too much, too fast. I know that in the first few weeks, I started to get really discouraged when I noticed I was stuck. I've been at 50-55 OHP for two weeks now (haven't completed 5 sets of 55 yet), but I've learned that not everyone can advance that quickly.
Also is everything else in line? If you're on a strength program you need to eat and sleep to match those goals. If your calorie deficit is too high you'll see it in performance. Try eating a bit more on lifting days and see if that gives you a bit of a boost.0 -
3dogsrunning wrote: »lemonsnowdrop wrote: »Catflower6 wrote: »If you're doing 5x5 training that's all you do for 12 weeks, it is a strength programme. You choose your starting weights by your level of capability...the idea is to get stronger over the weeks. You will compromise your strength gains with cardio on that particular programme. Most people give up half way. Try and complete if you're able to and be consistent. Don't be ruled by an app. Food is key for your weight loss, inches will be lost.
The problem that arises is that you're supposed to increase each weight by five pounds every workout. For some people, that's far too much, too fast. I know that in the first few weeks, I started to get really discouraged when I noticed I was stuck. I've been at 50-55 OHP for two weeks now (haven't completed 5 sets of 55 yet), but I've learned that not everyone can advance that quickly.
He suggests adding 2.5 lbs instead of 5lbs for OHP and bench for that reason
Ah, right. I forgot about that bit! Still, I've barely been able to increase my weight at all. OHP is just very difficult for me (not trying to derail the thread, sorry).0 -
Catflower6 wrote: »If you're doing 5x5 training that's all you do for 12 weeks, it is a strength programme. You choose your starting weights by your level of capability...the idea is to get stronger over the weeks. You will compromise your strength gains with cardio on that particular programme. Most people give up half way. Try and complete if you're able to and be consistent. Don't be ruled by an app. Food is key for your weight loss, inches will be lost.
No cardio? I have been doing modest cardio and plan to start SL 5x5 soon. My plan is to lift 3 days a week and continue my cardio on the opposite four days. Is this not okay? My goal is to lose weight (through eating at a deficit) and to build strength as well as cardio-respiratory endurance.
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It's complicated to explain really and you're bound to get a variety of opinions but Stronglifts 5 x 5 is just that ...no cardio. It's a very simple time efficient programme and it is very effective. Most people can't understand the 'no cardio' but you're working your heart anaerobically similar to HIIT, if you watch your heart rate with those lifts it will be high. If you want to do cardio then do another kind of weight training programme. Ultimately it's of course up to you but best to stick to one way for 12 weeks and then decide. In 12 weeks not much will change unless your diet is very good. Please just do what you want and enjoy it. Then change it. It's just a shame not to get the best results you can. Good luck0
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Catflower6 wrote: »It's complicated to explain really and you're bound to get a variety of opinions but Stronglifts 5 x 5 is just that ...no cardio. It's a very simple time efficient programme and it is very effective. Most people can't understand the 'no cardio' but you're working your heart anaerobically similar to HIIT, if you watch your heart rate with those lifts it will be high. If you want to do cardio then do another kind of weight training programme. Ultimately it's of course up to you but best to stick to one way for 12 weeks and then decide. In 12 weeks not much will change unless your diet is very good. Please just do what you want and enjoy it. Then change it. It's just a shame not to get the best results you can. Good luck
I know people who do SL 5x5 and still manage to do cardio fine... I'm not sure what your point is?0 -
Good for you. I'm not explaining myself to you. Bye bye0
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Catflower6 wrote: »Good for you. I'm not explaining myself to you. Bye bye
Lol no need to be rude.
strong 23rd post.
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Lol0
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