Advice on lifting programs for women?

inspired_be
inspired_be Posts: 3 Member
edited December 2024 in Fitness and Exercise
Hi everyone,
Does anyone here have any experience with New Rules of Lifting for Women, Strong Curves, or Wendler? Do you have a preference for one versus the other?

I'm considering switching up about 3 of my bootcamp classes (which I've been doing 5-6 days a week) for lifting using one of these programs. My goal is fat loss and building lean muscle (if it helps, I'm 5' 3", 131 pounds and my bf is at about 26.8%). I am brand new to lifting and could really use any advice/guidance this group can offer.

Thank you all SO much! :)

Replies

  • klrenn
    klrenn Posts: 245 Member
    I don't have experience with NRoLfW, but I'm doing Wendler 5/3/1 now - It's more of an intermediate program, I think. I started with StrongLifts and really liked it. I like strong curves too...didn't follow the program, but took some things from it and added them to my program because I wanted to work the glutes more heavily.
  • SideSteel
    SideSteel Posts: 11,068 Member
    There are plenty of good beginner programs -- Strong Curves is good, Stronglifts is good, All-Pros is solid as well (bodybuilding.com).

    Keep in mind that technique is important and if you decide to go with a program that has you squatting/benching/deadlifting/pressing you'll want to spend some time learning proper technique. In the beginning, most of your progress will be neurologically mediated anyway.


    Starting Strength is a decent resource for learning the technique and you can also find some good youtube vids to help you as well.
  • arditarose
    arditarose Posts: 15,573 Member
    edited June 2016
    I personally found New Rules too be too much fluff for me. I don't want to spend time at the gym falling off a body ball and doing jack knives. I did like the book though. Good read and a decent reference for different lifts.

    I did Wendler's once I wasn't a complete noob, and I liked that more. I prefer strength/power lifting and there was plenty of room to program assistance work as I pleased.

    I've never run Strong Curves but I have been doing glute work from it alongside programs I have been running and definitely recommend them. Again, this program has too much super setting and business going on for me but is a great reference.

    Don't forget Strong Lifts and Starting Strength. My actual recommendation would be Strong Lifts. It's easy to follow, insures a progressive overload and has an app you can use, and focuses on compound lifts.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    at a beginner level, any program you stick with and do is gonna be good and you'll see progress. Find the one you enjoy and follow it through. all the programs mentioned are all good ones.
  • besaro
    besaro Posts: 1,858 Member
    neurologically mediated what does that mean?
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    SonyaCele wrote: »
    at a beginner level, any program you stick with and do is gonna be good and you'll see progress. Find the one you enjoy and follow it through. all the programs mentioned are all good ones.

    This. Look through them, find one that piques your interest and run it. Have fun!
  • SideSteel
    SideSteel Posts: 11,068 Member
    besaro wrote: »
    neurologically mediated what does that mean?

    In the early phases of adaptation the majority of progress occurs due to improvements in neural efficiency.

    People get better at rate coding and they also just become better at executing motor patterns.

  • besaro
    besaro Posts: 1,858 Member
    SideSteel wrote: »
    besaro wrote: »
    neurologically mediated what does that mean?

    In the early phases of adaptation the majority of progress occurs due to improvements in neural efficiency.

    People get better at rate coding and they also just become better at executing motor patterns.


    great, now i have to google rate coding. :)
  • SideSteel
    SideSteel Posts: 11,068 Member
    besaro wrote: »
    SideSteel wrote: »
    besaro wrote: »
    neurologically mediated what does that mean?

    In the early phases of adaptation the majority of progress occurs due to improvements in neural efficiency.

    People get better at rate coding and they also just become better at executing motor patterns.


    great, now i have to google rate coding. :)

    It's basically the rate at which signals are sent to cause muscles to fire.
  • Noelani1503
    Noelani1503 Posts: 378 Member
    There are even some studies showing improvements in a casted limb when the opposite, healthy limb is trained. And improvements in Parkinson's and other neurological disorders when strength training. It's a really interesting field.
  • besaro
    besaro Posts: 1,858 Member
    Noelani1503 wrote: »
    It's a really interesting field.

    yeah, it seems like it just from the brief scanning of some of the articles.
  • Noelani1503
    Noelani1503 Posts: 378 Member
    Sorry OP lol. I'm doing Strong Curves as my primary strength training method right now and like it. But I think if you find a program that catches your eye, you'll be more likely to stick with it. You can always change to something else later.
  • pmm3437
    pmm3437 Posts: 529 Member
    edited June 2016
    besaro wrote: »
    neurologically mediated what does that mean?

    For an untrained/new lifter, the majority of strength gains in the initial phases are due to increased efficiency of the signals going to the musculature from the brain, not from increases in muscle size. How quickly the nervous system can adapt to become more efficient in sending these signals determines your rate of progress. Thus, the rate of increase is determined ( mediated/limited ) by your neurobiology.

    To the OP's question, I have no experience with any of those programs, but would agree with SonyaCele. I, personally, have been following StrongLifts 5x5.
  • inspired_be
    inspired_be Posts: 3 Member
    Thanks for your help everyone. Since I'm new to this-- would it be worth it to get a personal trainer for a bit to help me learn the right form? Also, do you all know of a site that might have reviews/comparisons of these programs? I've tried reading Amazon reviews but it gets to be a little overwhelming.

    Thanks again for all your help! :smile:
  • annaskiski
    annaskiski Posts: 1,212 Member
    Well, I'm also a Stronglifts5x5 advocate. You don't need to buy anything....

    http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

    The sticky at the top explains the program. There is a free app. There are some addons for some fee, but I don't use any of them....
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    pmm3437 wrote: »
    besaro wrote: »
    neurologically mediated what does that mean?

    For an untrained/new lifter, the majority of strength gains in the initial phases are due to increased efficiency of the signals going to the musculature from the brain, not from increases in muscle size. How quickly the nervous system can adapt to become more efficient in sending these signals determines your rate of progress. Thus, the rate of increase is determined ( mediated/limited ) by your neurobiology.

    this seems like this topic has taken a different direction, but my input and experience on this is that for the untrained lifter the majority of strength gains is from body mechanics, and mastering form and function. Sure there is neurological increases during that time, but the beginner stages are all about maxing out strength (or newbie gains) through technique . And then the int/adv stages become more about CNS and muscle growth. thats my thoughts on this.



    and regarding getting a personal trainer, if you can afford one and have access to a good one, its worth it. Even rotating through several trainers can be helpful to get different takes/opinions on form etc, so you can figure out what works best for you.
  • katie2400
    katie2400 Posts: 78 Member
    Hi! I am new to lifting. I bought the book Thinner Leaner Stronger by Michael Matthews. I am 3 weeks in and I really enjoy it! The book discusses macros (giving you the info for calculating yours) foods to eat, what supplements are good, which are junk etc. it also gives you workouts. you can choose 3,4 or a 5 days a week plan.
    I am really enjoying it!
  • inspired_be
    inspired_be Posts: 3 Member
    Thanks for your help. Have you found it easy to do the workouts on your own or are you doing them with someone? I'm concerned about navigating all these moves being new to a gym (I don't have equipment).
  • arditarose
    arditarose Posts: 15,573 Member
    inspired_be wrote: »
    Thanks for your help everyone. Since I'm new to this-- would it be worth it to get a personal trainer for a bit to help me learn the right form? Also, do you all know of a site that might have reviews/comparisons of these programs? I've tried reading Amazon reviews but it gets to be a little overwhelming.

    Thanks again for all your help! :smile:

    If you can afford a personal trainer for a bit, go for it. I couldn't afford it but did it anyway and I will never ever regret it. Just make sure your trainer knows what you WANT. You want to be taught how to do the compound lifts, right? Don't waste money on someone watching you do jumping jacks and burpees. I used to meet with mine only once per week and probably kept it up for two months until I felt good on my own.

    There aren't really too many places that will give you straight up comparisons between the programs. I think my post above kind of did that, a little. Do you have specific questions about one program or another?
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