Anyone else just starting out?
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Did a crash course with the other half today on the different lifts.
Starting on Tuesday! Can't wait to have an awesome after pic!0 -
Hi, I new to this too. Started on Tuesday! Can I ask - how long does the typical standard 3 exercise routine take people?
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Newbie here...I'm also wondering how long the routine takes (or should take) on average.0
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I just started on Monday! I had been doing dumbbell work for a couple months before, so I started with all of the recommended weights that were programmed into the app, so we'll see how that works out.
I go when the gym is not crowded at all, but it has taken me about 30 minutes total just starting out. I know it'll take longer when it's heavier weights and longer warm-up times, but I'm not expecting that for a little while.0 -
Hi, I new to this too. Started on Tuesday! Can I ask - how long does the typical standard 3 exercise routine take people?
Thanks
Early on, say 30 to 45 minutes. SL goes quick and the warmup sets are light. As the weight goes up, the more warmup sets you need, longer rest inbetween sets and if you fail a set that means an even longer rest. I've had 1.5 hour long sessions.
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awkwardsoul wrote: »Hi, I new to this too. Started on Tuesday! Can I ask - how long does the typical standard 3 exercise routine take people?
Thanks
Early on, say 30 to 45 minutes. SL goes quick and the warmup sets are light. As the weight goes up, the more warmup sets you need, longer rest inbetween sets and if you fail a set that means an even longer rest. I've had 1.5 hour long sessions.
I agree. The workout is pretty fast when you're starting out because a minute and a half rest is doable and warm-ups are short. When you are really working to complete that last rep, you look forward to those 3 minutes! When you fail you get 5 and it DOES make a difference for your next set...so take it. I'll do 5-6 warm ups on squats but 1-2 for the other lifts, with full rests during working weight, and the whole workout is about 1.5 hrs. I'm getting into the heavier weights as a beginner, but not ridiculously heavy
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^^^ also, as you get into it (me anyway) you start finding more pre-workout stuff you like/need to do, for mobility and so forth. so that kind of grows the time you need too, although i do try to be efficient and do some of my stretching during those rest breaks.0
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I tend to do the dynamic stretches before going to the gym, since I have that kind of leeway. We bought a foam roller from our chiropractor (DH's really) and use that at home, too.0
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awkwardsoul wrote: »Hi, I new to this too. Started on Tuesday! Can I ask - how long does the typical standard 3 exercise routine take people?
Thanks
Early on, say 30 to 45 minutes. SL goes quick and the warmup sets are light. As the weight goes up, the more warmup sets you need, longer rest inbetween sets and if you fail a set that means an even longer rest. I've had 1.5 hour long sessions.
I agree. The workout is pretty fast when you're starting out because a minute and a half rest is doable and warm-ups are short. When you are really working to complete that last rep, you look forward to those 3 minutes! When you fail you get 5 and it DOES make a difference for your next set...so take it. I'll do 5-6 warm ups on squats but 1-2 for the other lifts, with full rests during working weight, and the whole workout is about 1.5 hrs. I'm getting into the heavier weights as a beginner, but not ridiculously heavy
Thanks all.
So it should be a 3 min rest between sets?? When you say 5-6 warm ups - is that 5-6 sets of 5 reps (sorry newbie question!)0 -
awkwardsoul wrote: »Hi, I new to this too. Started on Tuesday! Can I ask - how long does the typical standard 3 exercise routine take people?
Thanks
Early on, say 30 to 45 minutes. SL goes quick and the warmup sets are light. As the weight goes up, the more warmup sets you need, longer rest inbetween sets and if you fail a set that means an even longer rest. I've had 1.5 hour long sessions.
I agree. The workout is pretty fast when you're starting out because a minute and a half rest is doable and warm-ups are short. When you are really working to complete that last rep, you look forward to those 3 minutes! When you fail you get 5 and it DOES make a difference for your next set...so take it. I'll do 5-6 warm ups on squats but 1-2 for the other lifts, with full rests during working weight, and the whole workout is about 1.5 hrs. I'm getting into the heavier weights as a beginner, but not ridiculously heavy
Thanks all.
So it should be a 3 min rest between sets?? When you say 5-6 warm ups - is that 5-6 sets of 5 reps (sorry newbie question!)
If the sets are easy, you rest 90 sec. If it was hard, you rest 3 min. If you failed before completing the set, you rest 5 min. The app keeps the time for you.
When I warm up for squats, I start with the bar by itself. The first 3 sets I will do 5 reps, and add some weight each set. Once it starts to get heavy, I do 3 reps. I don't want to tire myself out before I reach working weight but I don't want to jump to working weight really quickly and go "OOOMPH" when I pick it up!
For example, today on squats I did about 10 bodyweight to get the hips loose. Got under the 45 lb bar for 5, added 10 lbs for 5, switched to 25 lb plate for 3, switched to 35 lb plate for 3, then put on my working weight of 47.5 on each side.
For Bench, I warmed up with 10 lb plates, then went to my working weight of 22.5 on each side.
I didn't warm up any more for row and went straight to working weight, as I was as warmed up as I was going to get.
You'll find what works for you.0 -
Thanks for that. Only on week 3 so will start to think about the warm ups...0
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Hi folks, I'm new here too. I've lifted before, doing my own thing, but haven't done anything in months. I've really fallen off the wagon with food too. I'm starting 5x5 tomorrow.0
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I used to have trouble keeping my feet flat with squats too, but working on my mobility really helped.0
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Started 2 months ago, I just did a week with the bar which was 45 lbs. And then I moved it up in 2-5 lb increments depending on what it was.
I tried to move too quickly and in poor form for some of the lifts, so I dropped it back down.
But this is what it looks like now-
Deadlift 115
Squats 120
Bench Press 70
Rows 65
Overhead (struggling with crappy form, back down to 45, god I hate these)
For squats, my chiropractor said just squat down to the point as if you were going to sit in a chair until I'm stronger. So, I've been following that advice.
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Hi tzumom - how did it go on your first day?0
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I've toyed with the idea of strong lifts several times but have always been too intimidated. I've roped a friend in and think I can go with her first time now.
I like everyone's idea of going at an off time. I will try that for at least the first round of each workout so I know how, etc and then maybe won't be as nervous. Problem is weight area at my gym is really small and it's always filled (with men!).
I had a weekly trainer and I asked her about SL but she told me I needed to wait until I was stronger - ugh, I think she just wanted me to do her program.0 -
BTW, I'm pretty strong already. Work out (sometimes cardio, sometimes weights) three times a week.
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Interesting assessment indeed, especially since on most of the lifts for starting the recommendation is to just use the bar. It can be challenging on some of the upper body but one can always use a fixed bar at a lighter weight or dumbbells to work their way up to 45 if that isn't feasible for them right away.
I do like lifting late at night because less people, though still plenty around even at 11 pm. It's good to just spend the first couple times getting comfortable with the lifts, format and making sure you're okay with form. What the trainer could have done that would have been more helpful was show you form on the lifts, but... yeah, her program, probably. They have to make a living too. 0 -
I've toyed with the idea of strong lifts several times but have always been too intimidated.
don't be intimidated. i know that's easy to say and maybe i should sjaddup . . . but i was 49 when i first touched a bar, and knew less about it than most men know about how to knit. i must have walked past the open door to the free weights room five or six times before i got up enough nerve to go in.
do it, because the reward for those first few weeks of courage will be so huge. it isn't just the fact you'll get physically stronger. you'll get comfortable mentally too. you'll start to feel as if you belong there. and most of the scary men in there will slowly turn into regular people just like yourself, who have reasons exactly like yours to be there.
it's so worth it. do it.
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canadianlbs wrote: »
I did it this morning!! Not so pretty - I couldn't figure out where the right bars were until 1/2 way through - but I figured it out. Excited to lift heavier next time since I kinda missed this round.
Thanks for the encouragement!!0 -
canadianlbs wrote: »I've toyed with the idea of strong lifts several times but have always been too intimidated.
don't be intimidated. i know that's easy to say and maybe i should sjaddup . . . but i was 49 when i first touched a bar, and knew less about it than most men know about how to knit. i must have walked past the open door to the free weights room five or six times before i got up enough nerve to go in.
it's so worth it. do it.
Great advice! I thought you were younger by the way that you write your comments very humorous! I mainly referring to the thread on man at the gym LOL. Not that older people can't be funny! I'm 57. How many years have you been lifting now?0 -
fanncy0626 wrote: »Great advice! I thought you were younger by the way that you write
heh. childish 4 life. i met my first barbell in march of last year.0 -
canadianlbs wrote: »fanncy0626 wrote: »Great advice! I thought you were younger by the way that you write
heh. childish 4 life. i met my first barbell in march of last year.
Good then you are the expert! I just started March of this year.0 -
I'm starting- errrrrrrrrrr, REstarting again this month Just hit workout #2 yesterday and confirmed that yes, OHP is still the devil. I managed to complete all of the sets with 45lbs though, woohoo! I've had a lot of trouble with staying consistent and getting to the gym 3-4 times per week, so wish me luck. I love this program and know it will pay off if I can just stay focused enough to build the gym habit. 0
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I've been doing the program a few weeks now and can deadlift 65kg/143lb 1RM is 70, front squat 30kg or goblet squat 20 kg, bench 25kg, seated shoulder press dumbbells 10kg. We don't have a power rack so squat and bench are limited to what I can lift up. OH press no go at moment as I tend to hyperextension back. I know I'm lifting more but progess is slow without proper gear
How long did it take for you to start to see a change in body shape. Back and arms starting to change rest not so much. Also I'm 5'10 and 68 kg/150lb. 0 -
Hi All! I'm starting 5x5 next week. I have a 35# barbell coming this week sometime and am using the time this week to watch videos and practice my form, especially with squats. I've been doing "air squats" for a month or so now so my form has really improved by watching Elliott Hulse videos. We have a 45# bar, but when my husband had me check it out this weekend, I found I can't do the overhead press with it. I'm also getting a set of fractional weights in hopes that when I plateau and can't move up 5 pounds, instead of dropping weight I can add as little as 1 pound if I need to.
I'm 50 years old and have done some weightlifting off and on for years -- mostly off the last several. I did P90X (twice) when I was 45 so I'm not afraid of a tough workout. Just found it's time to move from cardio to strength training and, seeing the great progress my husband is making, decided to commit to SL 5x5. Can't wait to get started!
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ScubaMare01 wrote: »Hi All! I'm starting 5x5 next week. I have a 35# barbell coming this week sometime and am using the time this week to watch videos and practice my form, especially with squats. I've been doing "air squats" for a month or so now so my form has really improved by watching Elliott Hulse videos. We have a 45# bar, but when my husband had me check it out this weekend, I found I can't do the overhead press with it. I'm also getting a set of fractional weights in hopes that when I plateau and can't move up 5 pounds, instead of dropping weight I can add as little as 1 pound if I need to.
I'm 50 years old and have done some weightlifting off and on for years -- mostly off the last several. I did P90X (twice) when I was 45 so I'm not afraid of a tough workout. Just found it's time to move from cardio to strength training and, seeing the great progress my husband is making, decided to commit to SL 5x5. Can't wait to get started!
Hi! I saw you in the Women over 50 thread too. I had a lot of company and didn't get to reply to you. I'm 57 and started lifting in March. I just posted pictures of my progress. Lifting really melts the fat away! I need to eat a lot more which is a bonus since I love food. It sounds like you have a good lifting partner in your husband.0 -
blackcoffeeandcherrypie wrote: »Hi tzumom - how did it go on your first day?
It went well, I'm in the groove & really loving the deadlifting :-) Thanks for asking!0 -
I just started last night with Workout A - 45 lbs on everything. I'm not too sure about increasing the weight already on the BP because it was a struggle to get that 25th rep up last night, but we shall see on Friday! I've watched videos - Mark Rippetoe on YouTube - and read books on form, but since I'm doing this at home on my own, I guess I'll have to video myself and watch back to see if I've applied what I learned! I'm still eating at a deficit for now - I have 2.5 lbs to go to goal, but I figured I'm close enough to get started... I'm off to the 'form check' forum to see how everyone else is doing these lifts.0
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kristinels wrote: »I just started last night with Workout A - 45 lbs on everything. I'm not too sure about increasing the weight already on the BP because it was a struggle to get that 25th rep up last night, but we shall see on Friday! I've watched videos - Mark Rippetoe on YouTube - and read books on form, but since I'm doing this at home on my own, I guess I'll have to video myself and watch back to see if I've applied what I learned! I'm still eating at a deficit for now - I have 2.5 lbs to go to goal, but I figured I'm close enough to get started... I'm off to the 'form check' forum to see how everyone else is doing these lifts.
I started with a 12.5 lb barbell for squats, BP, OHP, and put 10 weights on for the BR and DL. I increased the weight by 5 lbs a time then when I hit my max I used 1 lb ankle and wrist weights to add 1 lb at a time. Be prepared to be ravenous but drink water and up protein intake to keep from over eating.
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