Calling all weight lifters! I have a few questions..

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loubidy
loubidy Posts: 440 Member
in Fitness and Exercise
Hello!

After a while of wanting to start lifting, last month I hired a personal trainer to help me get underway (he has set me a program and helped with my form).

For easyness can we just talk about Deadlifts and Back Squats?

Okay, so I'm a little bit overweight and not particularly fit, although reasonably active due to having horses. When I started three weeks ago I was squatting (3x5) 25kg and deadlifting (3x5) 50kg, I am now up to squatting (3x5) 40kg and DL (3x5) 60kg.

How long did it take you to move up how much weight? (if that makes sense?)
How often did you lift?
How quickly and what results were you seeing?

Replies

  • KickboxFanatic
    KickboxFanatic Posts: 184 Member
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    Everyone's results will be based on many factors: age, weight, calories (deficit, maintenance, bulk), macros, programming, genetics etc. If you want to make steady gains in the Big 3 (Bench, Squat, Deadlift) I suggest getting onto a progressive program like Stronglifts 5x5 and run that until you stop making steady gains.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    When i started lifting i spent about 9 months just on form and building a solid base, It took about 8-12 weeks before i started noticing changes in my body. I was doing something at the gym almost daily.
    After many months of form and learning the movements and lifts, learning about my body, and getting into reasonable shape, i started adding weight and maxed out my newbie gains after about 4 to 6 months. Focus on your form and the weight that's right for that particular lift for that day, Don't worry about the number of pounds on the bar or if you're adding weight.
    Currently i lift 4 days a weeks, i'm able to add weight to my max effort lifts maybe 2 or 3 times a year, if i work hard.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    At first strength gains come fast and furious if you are following a quality program but they do slow down eventually
  • ew_david
    ew_david Posts: 3,473 Member
    edited February 2016
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    I did the Stonglifts program (3 days/week full body) when I first started lifting and added weight every workout. Looking back, I should have added weight once a week until I had a better grasp on form, but I followed the program as designed. I remember it was about the 90 day mark when I noticed my clothes were fitting differently. It could have been sooner but I was still getting the diet part down too.

    It's been 3 years since I started lifting. I lift 4 days a week now and don't advance too much in weight because my maxes are pretty dang heavy (for me) now. I've also had some injuries along the way that I had to drop my numbers for and work back up.
  • ontosinc297
    ontosinc297 Posts: 43 Member
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    Check out the Starting Strength program. Squats 3x/week. You can make some small but steady gains there. Just takes time.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
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    Okay - let me begin by stating that I am a total beginner with lifting. I started four months ago and have just researched and asked the gym trainers whatever questions I may have. I started off leg pressing (repping) 110 lbs. and maxing out at 190 lbs. I'm now (four months later) repping 230 lbs. and maxing out at 295 lbs. I'm willing to push my limits. For legs, I increase my weight every two work out sessions. I go six days a week (trying to go seven) and alternate days between legs/glutes and abs/back/shoulders/arms. I have not been able to increase my upper body strength as quickly as my lower body, not sure why, but it's my understanding that for females this is typical. I saw results in strength (slightly) after about a week, a physical change after a month and now I notice changes almost every time I work out.
  • squid_actually
    squid_actually Posts: 2 Member
    edited February 2016
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    3x5 is a great number for strength gains. I'd say progress slowly but steadily. I try to add 5 lbs (~2 kg) to the bar every week for my barbell lifts. I am still hitting this goal most weeks but every once in a while I reset with a deload week (drop your weight by about 20% and do a bit more volume) so that my nervous system can get back up.

    I lift 4-5 days a week regularly for 9 months, irregularly for 3 years. Your progress is typical for newbie gains (which I am also still enjoying) but they will eventually slow and then you will need to switch to a different style of programming. A good rule is to not try to fix what isn't broken. If you're able to add weight, don't change things until you stall.

    I started noticing muscle increase/fat loss within a week on my arms. Around my waist and face it took closer to a month.
  • brdnw
    brdnw Posts: 565 Member
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    The newer you are the faster your gains are. So you'll get your biggest jumps in the beginning and then your progress will slow some as you are a few years in.

    I don't remember any other numbers but i know my 1st year I made a specific lifting goal of benching 300lbs and i hit my goal and went from a max of 140-145 on day 1 to 300 within a year. I lifted 7 days a week when i begun and have done so for the past 5+ years now.
  • tillerstouch
    tillerstouch Posts: 608 Member
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    I think part of it too is becoming more confident with the lift.

    For me this was especially the case with deadlift. At first the lift made me nervous but as I become more comfortable with good form and knowing how to do the lift I turn was more confident to add more weight.
  • time2cutnow
    time2cutnow Posts: 150 Member
    edited February 2016
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    As of yesterday (high fives self) my squat is up to 150 lbs. I was stuck at 130 lbs for almost 4 months. My deadlift is also at 150 lbs, but I more-so do my deadlifts high rep low weight so that moves along pretty slow for me. I do deadlifts and squats 2x a week.

    ETA: These #'s took me about a year. I started with only the bar.
  • loubidy
    loubidy Posts: 440 Member
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    Okay, well as I say I have only been at this for a month. I think I'm still struggling to accept the concept of the workout, I've always been more cardio orientated and finished a workout sweaty and knackered working with a high heart rate and eating low calories. The transition of trying to accept eating more and working out in a different way is definitely a struggle!

    I don't expect fast results - this is a lifestyle not a diet. I have a great trainer whom I've known for years and the gym I use is full of very helpful people.

    My questions are really out of interest how other people have changed and at what rate to help me gauge whether or not I am pushing myself enough.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    How long did it take you to move up how much weight? (if that makes sense?)
    Each person will progress at a different pace. But with consistent training, you should see good improvement. If you get stuck (plateau), keep at it, check your nutrition and/or re-mix your program.

    How often did you lift?
    Generally, you should be able to lift three times per week. See that you’re getting proper rest and if you’re not recovering well, cut back to to two days between each session.

    How quickly and what results were you seeing?
    You should see rapid improvement early on, but then your rate of improvement will decrease.

    Allan Misner
    NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)
    Host of the 40+ Fitness Podcast
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
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    tillerstouch wrote: »
    I think part of it too is becoming more confident with the lift.

    For me this was especially the case with deadlift. At first the lift made me nervous but as I become more comfortable with good form and knowing how to do the lift I turn was more confident to add more weight.

    YES. I second this statement. If I'm around a huge group of people I tend to get a bit cocky and somehow muster up the confidence to load on an extra 5-10 lbs. with ease.
  • SarahR0811
    SarahR0811 Posts: 6 Member
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    When I first started Crossfit, I made gains pretty fast since I was out of shape. It was probably a solid year or so before I got to where I was for lifts. I've been at 100 lbs for a power clean for three years now. Back squat finally went up 20 lbs. it definitely slows down as you go on in time but that just means you work a little harder for any PR! :)
  • CipherZero
    CipherZero Posts: 1,418 Member
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    The early gains are the easiest; most people are able to add weight to the bar every workout and maintain good form. Once those are done it gets a lot harder as you move to weekly progressions with a lot of volume between those PR sessions.

    With that said, I went from the bar to a 270lb/125kg squat in eight months on the Starting Strength beginner's program.
  • lisalsd1
    lisalsd1 Posts: 1,520 Member
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    I've been doing compound lifts for almost 2 years. I started dead lifting at 65lbs; I pulled 235lbs a few weeks ago. To put it in perspective, it probably took me 4 months to progress from 225 to 235. That's just how it goes sometimes.
  • jessef593
    jessef593 Posts: 2,272 Member
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    For myself. I was squatting around 135x3 last year and now am able to hit 225x2-4
    My deadlift was about 223x3 and now is around 315x3. I have injured my hip twice since starting up lifting again though, due to a work injury that has never gotten better. I also preform most medium rep sets and rarely have strength in mind except when it comes to squats, which happens to be the movement most affect by my injury.
  • mjwarbeck
    mjwarbeck Posts: 699 Member
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    I am not a fan of squats so I don't do them...

    Otherwise (all are for 3 sets of 10) here are my gains on the two months going to the gym

    Seated leg press - from 255 to 320
    Bench - 140 to 190
    Shoulder press - 90 to 120
    Deadlift (on hammer strengthg - now 315x1x8)
    Seated row - 120 to 150
    Lat Pulldown - 135 to 175
    Barbell curl - 45 to 75

    Cardio bike - level 5 20 min to level 9 (with spikes to 12) 30-35 min
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    edited February 2016
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    I started with the empty bar- for about 3-4 workouts (the first weekish) while I got used to it.

    Now Im just now up to:
    55lb back squat
    65 deadlift
    55lb bench
    55lb row
    and still 45OHP. this lift kills me.
    Having never lifted before Im adding weight slowly until I become more efficient at hitting my protein macro while eating at a deficit (just increased my deficit amount this week- was eating too much apparently) BOO!.
    This will be my 4th week. Im addicted and look forward to it in the evenings!
    edited for clarification

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