How long before you started to see results from strength training?
fernadele313
Posts: 51 Member
I've been strength training (free weights, leg press, assisted pull ups) and following a meal plan as advised by trainer for a good 6 weeks now. I haven't yet progressed to squat lifts and deadlifts. I've dropped body fat by 2% and I've noticed an improvement with my stamina. I guess I was expecting to see more of a change in my body. I used to quite like my natural shape and waist to hip ratio. Although I feel fitter, I feel less "shapely" now. I was just wondering how long it took before others, particularly women, could see a noticeable difference from strength training?
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I noticed results from compound strength training in that my first day of attempting it was followed by a day of whole-body muscle soreness, and a few days later the same level of compound strength training is not followed by whole-body muscle soreness. I don't have inches and bf% for you. I do kettlebell squats and snatches.3
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Oh I definitely felt sore the day after using a certain muscle group on a machine or weight for the first time. I've finished with my trainer now. I don't feel anywhere near as sore as I used to. Perhaps I need to increase my weights?0
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It's hard for me to tell. I had decent abs, quads, and calves before starting lifting heavier. I know I'm sore and stronger, and certain muscles (mostly hamstrings and glutes) look bigger, but that's probably more due to fat loss than muscle gain.
What do you mean by less shapely? I don't gain much fat on my stomach, so when I workout regularly I tend to gain a little in diameter. And I store fat in my hips and thighs, so when I lose weight my waist to hip ratio probably increases. But overall I like my look better. Is that what you're talking about?
It's only been 6 weeks. I'd probably give it at least a few months to decide if something is working for you.1 -
I don't know if it's specifically from strength training or from dropping 55lbs, but I can really see changes in my composition now - so 7 months. I've lost weight before, but didn't really like my shape or how I looked under my clothes (one of the excuses I used to justify gaining it all back). This time I've lifted since day 1 and everything seems to be moving back where it should be. I'm still about 15# "overweight" according to bmi, but you'd never know it just looking at me. I almost don't recognize myself in the mirror.
As for how I feel, I noticed a change pretty quickly. My endurance skyrocketed and my energy level is still ridiculously high. My metabolism hasn't tanked and I can eat more this time, which probably helps. Again, I can't say it's solely from lifting, but I didn't feel this good last time I lost the weight using diet and running.
Just my experience!2 -
fernadele313 wrote: »Oh I definitely felt sore the day after using a certain muscle group on a machine or weight for the first time. I've finished with my trainer now. I don't feel anywhere near as sore as I used to. Perhaps I need to increase my weights?
You should be increasing the overall stress you are placing on your body.
Have you increased weight at all in the past 6 weeks, or increased reps, or total number of sets?1 -
fernadele313 wrote: »Oh I definitely felt sore the day after using a certain muscle group on a machine or weight for the first time. I've finished with my trainer now. I don't feel anywhere near as sore as I used to. Perhaps I need to increase my weights?
You should be increasing the overall stress you are placing on your body.
Have you increased weight at all in the past 6 weeks, or increased reps, or total number of sets?
I have not increased weights, reps or sets. I've basically been following plan my trainer set out. But my 6 weeks with with has finished now0 -
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^^ I can't see much of a difference1
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fernadele313 wrote: »fernadele313 wrote: »Oh I definitely felt sore the day after using a certain muscle group on a machine or weight for the first time. I've finished with my trainer now. I don't feel anywhere near as sore as I used to. Perhaps I need to increase my weights?
You should be increasing the overall stress you are placing on your body.
Have you increased weight at all in the past 6 weeks, or increased reps, or total number of sets?
I have not increased weights, reps or sets. I've basically been following plan my trainer set out. But my 6 weeks with with has finished now
If you wish to continue to make progress in strength or muscle growth you will need to increase the demands you are placing on your body through exercise.3 -
I assume you never weight trained before then? Six weeks is not very long. You may see some increase in strength, but muscle gain takes time.3
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I assume you never weight trained before then? Six weeks is not very long. You may see some increase in strength, but muscle gain takes time.
No previous weight training. Only cardio abs HIIT workouts with light dumbells for the last year. Perhaps I have expected my body composition to have changed too soon.0 -
fernadele313 wrote: »I assume you never weight trained before then? Six weeks is not very long. You may see some increase in strength, but muscle gain takes time.
No previous weight training. Only cardio abs HIIT workouts with light dumbells for the last year. Perhaps I have expected my body composition to have changed too soon.
Yeah unless you're eating in a deficit and losing weight during this period you're not going to see rapid changes in your physique. It definitely takes time.
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You look amazing. Just keep "upping" whatever strength program you find pleasureable!1
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Looks like your hips/thighs slimmed down which is why you look "less shapely". Im no expert...far from that...but maybe continue working on your legs to bulk those up and it might give you the look u want.1
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Don't train everyday, put the weights away for a month and train using body weight exercises pull ups, press ups etc up the reps and cut down on rest intervals between sets.0
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Six weeks isn't very long to see body changes unless you're on a pretty agressive deficit which isn't ideal for most people.
Maybe talk to your trainer about incorporating progression into your regime.
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Give it 3 months and you'll definitely see a difference.
I saw a huge difference after 6 months.
Remember, it's a marathon, not a sprint.1 -
Looks like your hips/thighs slimmed down which is why you look "less shapely". Im no expert...far from that...but maybe continue working on your legs to bulk those up and it might give you the look u want.
Yes. I'm also avoiding any weighted ab exercises to keep my waist "nipped in".I can't really expect bigger glutes or thighs in just over a month0 -
fernadele313 wrote: »fernadele313 wrote: »Oh I definitely felt sore the day after using a certain muscle group on a machine or weight for the first time. I've finished with my trainer now. I don't feel anywhere near as sore as I used to. Perhaps I need to increase my weights?
You should be increasing the overall stress you are placing on your body.
Have you increased weight at all in the past 6 weeks, or increased reps, or total number of sets?
I have not increased weights, reps or sets. I've basically been following plan my trainer set out. But my 6 weeks with with has finished now
I think this is your issue. In order to make and see progress with weights, you need to increase the weight, reps or sets. All weight programs include progressive weight overloads.
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I've been going hard since January of this year and am now noticing a sizable difference in muscle mass and body shape. My girl noticed earlier, but now I can definitely tell.
Building muscle is a slow process, unless you're taking drugs, and it takes discipline and persistence. You'll have some newbie gains at first that come on quick, but it will slow down after that.1 -
fernadele313 wrote: »I've been strength training (free weights, leg press, assisted pull ups) and following a meal plan as advised by trainer for a good 6 weeks now. I haven't yet progressed to squat lifts and deadlifts. I've dropped body fat by 2% and I've noticed an improvement with my stamina. I guess I was expecting to see more of a change in my body. I used to quite like my natural shape and waist to hip ratio. Although I feel fitter, I feel less "shapely" now. I was just wondering how long it took before others, particularly women, could see a noticeable difference from strength training?
You need to be more specific on your goals, training plan, and eating plan to get any useful input.
Do you want more muscle, strength, endurance, or just show off what is underneath? You said strength training but it doesn't sound like a strength plan.
A non-progressive lifting plan isn't much of a strength plan.
Calories surplus or deficit makes a difference in how your body builds or doesn't build muscle.
Update and let us know.3 -
I started strength training right when I started losing weight so I have nothing to compare it to. I have a physique in mind and yes, I lost enough weight at one point where I lost my curves. BUT...then I bulked and built them back with muscle (and a little fat too). It's a process! I've been doing this for almost 2 years but I had 30-40lbs to lose first.4
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It depends on you, your body, how hard your pushing yourself, how heavy you're lifting, how much protein you're getting, etc. I can see decent results after 3 months but 6 years ago I was a pretty serious lifter so I know what to do and have the "muscle memory" for it.2
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Major muscle building will require a calorie surplus and lots of protein instead of a deficit. There are a lot of modes of thought around how to minimize fat gains during muscle bulking, but you're going to to need to make a plan for how you'll want to cycle between bulking and cutting.
One of the best strength building routines I've seen is the powerlifting PPL (push, pull, legs) routine. It has you only lifting 3 days per week, but that works perfectly for muscle recovery. Muscles require 4-7 days to repair from a workout, so this routine will allow you to be near 100% recovered each time you hit a muscle group. This will also allow you to increase the weight each week. You should lift 50-80% of your one rep max for every set after warming up. Do 3 sets of 4-6 reps for each exercise. When you can do more than 6 reps with a weight, then it's time to increase the weight.
If you have communicated that your goal is to build muscle to your trainer and his advice is drastically different than the above, then it might be time to think about a different trainer that is more knowledgeable or has better communication skills.
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OP I remember your first post. I can see a difference in your stomach now.1
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chonji4ever wrote: »Major muscle building will require a calorie surplus and lots of protein instead of a deficit. There are a lot of modes of thought around how to minimize fat gains during muscle bulking, but you're going to to need to make a plan for how you'll want to cycle between bulking and cutting.
One of the best strength building routines I've seen is the powerlifting PPL (push, pull, legs) routine. It has you only lifting 3 days per week, but that works perfectly for muscle recovery. Muscles require 4-7 days to repair from a workout, so this routine will allow you to be near 100% recovered each time you hit a muscle group. This will also allow you to increase the weight each week. You should lift 50-80% of your one rep max for every set after warming up. Do 3 sets of 4-6 reps for each exercise. When you can do more than 6 reps with a weight, then it's time to increase the weight.
If you have communicated that your goal is to build muscle to your trainer and his advice is drastically different than the above, then it might be time to think about a different trainer that is more knowledgeable or has better communication skills.
My trainer has been a great support pushing me with my cardio endurance and meal plan. The advice I got is that I need to work on more of a "base level of fitness" before progressing to any kind of heavy lifting programme...?0 -
arditarose wrote: »OP I remember your first post. I can see a difference in your stomach now.
Thank you. My core feels stronger now and balance has improved. My mid section has never been my problem area. I've always carried fat on my thighs and hips. I don't want to lose my shape. I'd like to replace the fullness of my legs and hips with muscle0 -
fernadele313 wrote: »
My trainer has been a great support pushing me with my cardio endurance and meal plan. The advice I got is that I need to work on more of a "base level of fitness" before progressing to any kind of heavy lifting programme...?
And what objective measures are being used to determine that "base level of fitness" so you know when you are ready? If you truly want to get stronger you are going to have to increase something in your lifting program (weight, reps, sets). If you want more muscle you are going to have to eat at a surplus of some sort.
More details are better than less.2 -
fernadele313 wrote: »arditarose wrote: »OP I remember your first post. I can see a difference in your stomach now.
Thank you. My core feels stronger now and balance has improved. My mid section has never been my problem area. I've always carried fat on my thighs and hips. I don't want to lose my shape. I'd like to replace the fullness of my legs and hips with muscle
So you have a better physique than I do but I also am very bottom heavy. If you want to make changes to your legs/physique like that you NEED to start lifting, lifting heavy, and and have a progressive overload.
I cut down fat as low as I could, and still had fatty thighs. But at that point all of my ribs were showing so I said screw it and started a bulk, gaining weight to build muscle. Now my thighs are bigger again but they look much better. The muscle has given them better shape and the skin has tightened up.2 -
arditarose wrote: »fernadele313 wrote: »arditarose wrote: »OP I remember your first post. I can see a difference in your stomach now.
Thank you. My core feels stronger now and balance has improved. My mid section has never been my problem area. I've always carried fat on my thighs and hips. I don't want to lose my shape. I'd like to replace the fullness of my legs and hips with muscle
So you have a better physique than I do but I also am very bottom heavy. If you want to make changes to your legs/physique like that you NEED to start lifting, lifting heavy, and and have a progressive overload.
I cut down fat as low as I could, and still had fatty thighs. But at that point all of my ribs were showing so I said screw it and started a bulk, gaining weight to build muscle. Now my thighs are bigger again but they look much better. The muscle has given them better shape and the skin has tightened up.
You have a great physique!0
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