We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

StrongLifts 5x5 ladies?

youcan915
youcan915 Posts: 8 Member
edited November 2024 in Fitness and Exercise
Just thought I'd throw out a post to connect with any ladies out there doing StrongLifts 5x5. I've been doing it for about five months and feeling great about my strength training but am getting to a point of just not being comfortable piling on more weight. Anyone else feeling like they're on a plateau?

Squats: 160
Bench: 90
Row: 100
OH Press: 75
Deadlift: 150

Replies

  • ValGogo
    ValGogo Posts: 2,168 Member
    I think that's when u deload. change it up for a coupla weeks and hen go back to deloaded weight and go from there
  • FitPhillygirl
    FitPhillygirl Posts: 7,124 Member
    ValGogo wrote: »
    I think that's when u deload. change it up for a coupla weeks and hen go back to deloaded weight and go from there

    This is what I did a few weeks ago and it really does help.
  • ew_david
    ew_david Posts: 3,473 Member
    Here's an article about progressive overload. Basically, it says there are a number of ways to progress aside from adding weight to each workout. So don't get discouraged if you don't feel comfortable adding more weight.

    http://bretcontreras.com/progressive-overload/
  • kami3006
    kami3006 Posts: 4,979 Member
    Mehdi addresses this on the Stronglifts site: Dropping to 3x5 and then on to madcow...
    http://stronglifts.com/what-to-do-after-12-weeks-of-stronglifts-5x5/
  • arditarose
    arditarose Posts: 15,573 Member
    Are you overhead pressing 75lbs for 5x5? Nice.

    Yeah, you can drop to 3x5/deload.
  • RoseTheWarrior
    RoseTheWarrior Posts: 2,035 Member
    There is a Strong Lifts 5 x 5 for Women group on here.
  • youcan915
    youcan915 Posts: 8 Member
    This is so awesome! Thank you for sharing. I've got some reading to do.
  • FrankWhite27330
    FrankWhite27330 Posts: 316 Member
    I would do a session of low weight high reps to failure like 50 reps supersets. . Get a real good burn and pump. Some muscle confusion.also if your rowing 100 u can bench more then 90.
  • lisalsd1
    lisalsd1 Posts: 1,519 Member
    Time to switch-up program. I don't know your body weight, but if you are squatting 160 for 5x5 and OHPing 75 for 5x5, you should consider a more advanced program.
  • ellenoel87
    ellenoel87 Posts: 11 Member
    Hello ladies! I'm looking for a community with other women doing stonglifts 5x5 to help keep me accountable and encouraged - any suggestions greatly appreciated! Thank you :):):)
  • kimiuzzell
    kimiuzzell Posts: 611 Member
    There is a group on mfp for women doing SL 5x5.... Come and join us...just look in the list of groups to find us!
  • KathyApplebaum
    KathyApplebaum Posts: 188 Member
    youcan915 wrote: »
    Just thought I'd throw out a post to connect with any ladies out there doing StrongLifts 5x5. I've been doing it for about five months and feeling great about my strength training but am getting to a point of just not being comfortable piling on more weight. Anyone else feeling like they're on a plateau?

    Squats: 160
    Bench: 90
    Row: 100
    OH Press: 75
    Deadlift: 150

    Awesome!

    I've been doing strength on the machines for 6 months and just changed over to SL last week. What a difference -- half the weight is a harder work out because of the whole balancing thing. So glad I learned about SL here.
This discussion has been closed.

Categories