Females only - lifting/weight training results?

arditarose wrote: »

amelialoveshersnacks wrote: »

Hi ladies! Stats: Cw 75kg, tw 65kg +strength, h 168cm, 39yrs.
Whilst I have been using weight machines, since I joined the gym last September, I have not been consistent. Given that I am so close to my target weight, having lost 20kg already. I thought it was time to start focusing more on building strength. As in, be alot more consistent e.g 4x a week instead of 2x. I am also doing c25k (on wk2 now).
Just to recap, I still want to lose fat, not fussed about the pace, I want my clothes to be my scale. Should I eat at maintenance if I'll be doing weights 4x a week? I intend to do
leg press - 40kg (3 sets of 8),
leg curls s.a.a
Hip abductors 23kg (3 sets of 8)
chest press 20kg (3 sets of 8)
shoulder press 15kg (3 sets of 8)
low row 20kg (3 sets of 8)
assisted chin ups
Elliptical, bike, rower, stair master and of course treadmill for cardio.

Thanks in advance for your help. Any constructive opinions welcomed

First, you should do a set program that focuses on compound lifts with the barbell: SL 5x5, New Rules of Lifting, Starting Strength, Strong Curves-etc. Do a real program

If you have a lot of fat to lose, continue in a deficit. If it's just a little and you think you're ready for a recomp, bump to maintenance.

leecha2014 wrote: »

Hello Ladies! Have another question for you. I would like to do more weight lifting in my home gym vs my gym. I go to the gym alone and really feel that I should be going with a friend to have as a spotter when lifting, especially heavy. Until then, I have a home gym and like the option to use either. Now, I need more weights and was thinking of purchasing the powerblocks since it saves space etc however, it's $500 so I want to make sure this makes sense. The routine I'm following uses a barbell so I would need to use Dumbbells instead, do you think I could get just as good of a workout using Dumbbells? Thanks

megcorey wrote: »

Question im in the 5x5 program i do mon. Wed. Fri. I missed yesterday could i just go ahead nd get it in today nd still go tomorrow so i dont miss a workout

raisingcropsandkids wrote: »

I'm not nearly at my goal yet but for bigger girls that wonder if weights will actually help them lose here's some of my progress pictures :-) I'm down 25lb and over 30". I've lost almost 10" off my tummy alone. I lift 3 days a week, stay active with my kids the rest of the week and track my macros. Second picture was after 3 months. I've been lifting for 4.5 months now, I'm down 3 pants sizes, went from 2x tops to a regular xl.