Females only - lifting/weight training results?

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Replies

  • jessiefrancine
    jessiefrancine Posts: 273 Member
    LisaTcan wrote: »
    For all the ladies that did Strong Lifts - I need some advice. I really enjoyed it but I found after a couple of months I just got stuck...I could not get my overhead press higher than 50lbs, squats over 125lbs etc. I was also eating at a slight deficit (1600 calories a day). I did lose about 8 lbs and several inches and looked "lean" but my strength gains stalled.

    I'm now pregnant so have moved to just dumbbells but I would like to go back to SLs this summer.

    If you feel like you're stalling out, but maybe aren't ready to move to a more advanced program, you could try moving up in smaller weight increments. I bought a set of fractional plates (1.25 lbs each) from Rogue Fitness and instead of progressing in 5 lbs increments as prescribed by the original program, I go up 2.5 lbs each time (5 lbs for deadlift - still half of the original plan). I feel like this helps keep me from getting stuck, as it's a more gradual progression. If you don't want to buy fractional plates, there are lots of DIY solutions. Just google "diy fractional plate" and you'll see several options.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    LisaTcan wrote: »
    For all the ladies that did Strong Lifts - I need some advice. I really enjoyed it but I found after a couple of months I just got stuck...I could not get my overhead press higher than 50lbs, squats over 125lbs etc. I was also eating at a slight deficit (1600 calories a day). I did lose about 8 lbs and several inches and looked "lean" but my strength gains stalled.

    I'm now pregnant so have moved to just dumbbells but I would like to go back to SLs this summer.

    If you feel like you're stalling out, but maybe aren't ready to move to a more advanced program, you could try moving up in smaller weight increments. I bought a set of fractional plates (1.25 lbs each) from Rogue Fitness and instead of progressing in 5 lbs increments as prescribed by the original program, I go up 2.5 lbs each time (5 lbs for deadlift - still half of the original plan). I feel like this helps keep me from getting stuck, as it's a more gradual progression. If you don't want to buy fractional plates, there are lots of DIY solutions. Just google "diy fractional plate" and you'll see several options.

    fractional plates are one option (and suggested as 5lb is a higher % for 100lb then it is for 200lb), but if you are following SL5x5 and want to continue the same program the suggestion is after you have to deload a couple times move to 3x5, then 3x3, then 1x3. Or, move on to another program like Madcow 5x5 or 5/3/1.

    My squats stalled at 240lb with 5x5 and then I switched to 3x5 and got up to 270lb before I injured my shoulder and while I can still squat the weight without shoulder pain I'm just going easy all over until it is healed.
  • JenniferIsLosingIt
    JenniferIsLosingIt Posts: 595 Member
    bump...going to watch this thread grow...need the inspiration!

    I tried New Rules for women and got through the first bit fine but moving on to step two was almost twice the time in the gym and not do-able on my lunch hour.

    Have done SL 5X5 (for a short time) and have considered going back, mainly because the lifts are easy to remember. But I can't possibly see results like these with just those compound lifts...

    Would love to know the type of lifts/exercises you ladies are doing.

    Im actually seeing really great results from the SL 5x5 :)
  • JenniferIsLosingIt
    JenniferIsLosingIt Posts: 595 Member
    usmcmp wrote: »
    This is how I calculated all that:

    A pound of fat has about 3500 calories, and a pound of muscle has about 600 calories. So, if you know your weight loss and calorie deficit from TDEE, you can calculate the amount of muscle and fat that are gained or lost. There is only 1 way for the calorie deficit to make both the weight loss and calorie deficit work. So (3500 x lbs of fat) + (600 x lbs of muscle) will equal the total calorie deficit. And the (lbs of fat lost) + (lbs of muscle lost) has to equal the total weight loss. So then you have two equations. If X = lbs of fat lost and Y = lbs of muscle lost, you know ( 3500x + 600y = total calorie deficit ) and ( x + y = total lbs loss ) You can then solve those two equations to find where they are both true at the same time, giving your amount of each that were lost.

    For example, here is my equation for this month:

    I lost 8.4 pounds. My calorie deficit is 34199 (which is my TDEE - net calories)

    x+y=8.4 and 3500x+600y=34199

    x (fat)= 10.0548
    y (muscle)= -1.65483

    So I lost 10 pounds of fat and gained 1.6 pounds of muscle this month. But again, do whatever you feel comfortable with!

    Except calorie counting is still highly inaccurate no matter how perfect we try to be. Packages are allowed to be off 10%, so unless you ate only fruits, vegetables and lean meat that you weighed perfectly you have a 10% margin of error (assuming you weigh and measure every bite, lick and taste too). TDEE is an estimation, even if you are using a Fitbit or other tracking device.

    Also, for a woman to gain 1.6 pounds of muscle in a month on a deficit is nearly unheard of. I managed to gain 1.5 in a month while bulking and training hard. Unless you were using an accurate method to determine body fat your calculation is wrong. Even then, gaining lean mass does not mean you gained muscle because some methods of body fat calculation end up counting water as lean mass.

    Worry more about the tape measure and mirror.

    Ok you guys are confusing the hell out of me, I am eating at a deficit, I lift weights, I can clearly see that I have built muscle, and lost fat (my weight has been nearly the same thing for about 6 months but my clothes are all looser and such. I am actually trying to determine what to do next in order to actually make the scale move some as well.......
  • singingflutelady
    singingflutelady Posts: 8,738 Member
    bump...going to watch this thread grow...need the inspiration!

    I tried New Rules for women and got through the first bit fine but moving on to step two was almost twice the time in the gym and not do-able on my lunch hour.

    Have done SL 5X5 (for a short time) and have considered going back, mainly because the lifts are easy to remember. But I can't possibly see results like these with just those compound lifts...

    Would love to know the type of lifts/exercises you ladies are doing.

    Im actually seeing really great results from the SL 5x5 :)

    SL 5x5 is one of the best beginner lifting programs around. You can definitely get great results from it.
  • katiejo2011
    katiejo2011 Posts: 180 Member
    Bump
  • nettasaura
    nettasaura Posts: 173 Member
    This is probably going to sound stupid, but are these results also possible with nothing except body weight exercises?
  • ash_law
    ash_law Posts: 70 Member

    Fantastic results!!

    Thanks!!
  • LisaTcan
    LisaTcan Posts: 410 Member
    edited February 2016
    @xcalygrl @jessiefrancine @nordlead2005 thanks for the advice! I feel like as I didn't even get my squat and deadlift up to my bodyweight (135) that I probably wasn't done with the program. I will look into purchasing fractional plates and the other programs as well for the future.
  • nettasaura
    nettasaura Posts: 173 Member
    What you need is progressive training of the muscles, increasing the difficulty as you go (so not just increasing repetitions, for example). It can be done (so instead of adding five more pushups, you might start increasing the difficulty by elevating your feet). So it is possible, but many say more difficult, to increase the progressive load on the muscle without weights.

    Is there some reason that you're not interested in weight training?

    I'm interested in both, but still exploring options. :) Honestly, progressive bodyweight training I find absolutely fascinating, but with my medical limitations, I might be better off with the lifting. Certain angles and positions are out for me (mainly anything laying less than 15 degrees from horizontal or past horizontal with the head lower than everything else). How many lifting exercises require lying down? I'm just trying to figure out what I can do for me. All the women in this thread look amazing!


  • Susiepoop345
    Susiepoop345 Posts: 43 Member
    Can you do heavy lifting without a gym membership! These photos are so inspiring!
  • fanncy0626
    fanncy0626 Posts: 6,371 Member
    Can you do heavy lifting without a gym membership! These photos are so inspiring!

    A lot of us lift at home. Check out this group-
    https://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women
  • xcalygrl
    xcalygrl Posts: 1,897 Member
    Can you do heavy lifting without a gym membership! These photos are so inspiring!

    Yep. I have everything I need in my garage. It does require some upfront investment, but it can be done.
  • sara1882000
    sara1882000 Posts: 14 Member
    ash_law wrote: »
    Since my profile picture is so small, I am going to repost it in this comment. It covers the span of six years - overweight (180lbs), then weak and skinny fat by only using cardio to lose weight (~145lbs), and then now currently way stronger and more muscular from powerlifting (155lbs).

    qxn7jds2mnrw.jpg

    Can I ask how tall you are? I have been lifting for about 6 months and have gone from 171 to 170. LOL. I am 5'9". I was really hoping to get down to 160 but the weight is just not moving and I'm eating almost completely Paleo.
  • ash_law
    ash_law Posts: 70 Member
    ash_law wrote: »
    Since my profile picture is so small, I am going to repost it in this comment. It covers the span of six years - overweight (180lbs), then weak and skinny fat by only using cardio to lose weight (~145lbs), and then now currently way stronger and more muscular from powerlifting (155lbs).

    qxn7jds2mnrw.jpg

    Can I ask how tall you are? I have been lifting for about 6 months and have gone from 171 to 170. LOL. I am 5'9". I was really hoping to get down to 160 but the weight is just not moving and I'm eating almost completely Paleo.

    @sara1882000 I am 5'5" :)
  • joykidmama
    joykidmama Posts: 21 Member
    You gals are incredible. Thanks for being so motivating when I can hear the donuts calling.
  • jennalennafur
    jennalennafur Posts: 80 Member
    Yep yep yep! You ladies are so pretty! I can't weight to show off my results!
  • JodesP93
    JodesP93 Posts: 24 Member
    I've just been looking through this thread again and came across your post, you look amazing hun!

    Im loosing weight and im just about to start with weights again as well as cardio and was wondering weather to do 5x5s or 3x15 but your progress photos have answered my questions! do you have different days for different muscle groups if you dont mind me asking? x

    I don't if I've posted in this thread before, or not. Still a work in progress, but six weeks of 5X5s...

    uabm5ib4dgvo.jpg
    odvdmztjl306.jpg
    pwh1nnpki29q.jpg
    I don't if I've posted in this thread before, or not. Still a work in progress, but six weeks of 5X5s...

    uabm5ib4dgvo.jpg
    odvdmztjl306.jpg
    pwh1nnpki29q.jpg
    I don't if I've posted in this thread before, or not. Still a work in progress, but six weeks of 5X5s...

    uabm5ib4dgvo.jpg
    odvdmztjl306.jpg
    pwh1nnpki29q.jpg

  • xcalygrl
    xcalygrl Posts: 1,897 Member
    JodesP93 wrote: »
    I've just been looking through this thread again and came across your post, you look amazing hun!

    Im loosing weight and im just about to start with weights again as well as cardio and was wondering weather to do 5x5s or 3x15 but your progress photos have answered my questions! do you have different days for different muscle groups if you dont mind me asking? x

    I don't if I've posted in this thread before, or not. Still a work in progress, but six weeks of 5X5s...

    uabm5ib4dgvo.jpg
    odvdmztjl306.jpg
    pwh1nnpki29q.jpg

    @jodesP93 - Stronglifts 5x5 has set workouts for you to do every other day. It revolves around the big 3 lifts: squats, bench, deadlift. It also includes rows for upper back and overhead press for shoulders. For more info, including the workouts: http://stronglifts.com/5x5/