Lifting with barbells

huntkt15
huntkt15 Posts: 2 Member
edited December 2024 in Fitness and Exercise
Hi friends! So I have not lifted heavy weight in a while and am just getting into it...I'm 23, a woman, decently athletic but have gained some weight this past year. Does a 175 lb deadlift and a 115 lb squat sound like a reasonable place to start (for lower reps)? That's what I did yesterday and today at the gym but I just have no idea of what a good base place to start might be.

Any opinions on that or anything else in general, I'd love to hear :) thanks!

Replies

  • KDar1988
    KDar1988 Posts: 648 Member
    I couldn't imagine starting at those weights (but that's me). I've lifted weights on an off for several years and 5 weeks ago started Strong Lifts. I like it and like the way it adds weight each session instead of starting off at a weight I could never lift. I remember handling the empty bar and thinking OMG this is heavy! Now it's like flinging around a 2lb dumbell LOL.

    Good advice, above ^^ Good luck!
  • piperdown44
    piperdown44 Posts: 958 Member
    BecomingBane wrote: »
    I'd recommend starting with a structured beginners program like Stronglifts or New Rules of Lifting....

    I'm less familiar with New Rules, but it's very popular and fairly well regarded.

    I'm more familiar with Stronglifts which is a well designed beginners program which starts you out with minimal weight (just a bar in most cases), focuses on form, yet progresses very quickly in an organized fashion.

    There are lots of other programs that you can look at as well.

    Here's a good place to start:

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    http://community.myfitnesspal.com/en/discussion/1308750/so-you-want-to-start-lifting-great/p1

    After that, you'll find many knowledgeable people who can help you out along your journey.

    *Edited to add the second link.

    Good advice ^^^ right there.

    I dropped my ego at the door a couple years ago and just started off with the bar on SL5x5. One, because it had been years since I lifted and two, because being a bit older than 23 I knew it would take a while for my tendons and ligaments to catch up.

    While just the bar may sound ridiculously light by the time you hit 6-8 weeks...well it can be rough. If you were able to increase like it says you've gone from the bar, squat for example, by week 6 you'll have increased by 180lbs. Even if you run it where you add weight each week instead of each session at the end of 12 weeks you will have added 120lbs on the bar (or squatting 165). Then you can repeat the cycle.

    But, as BecomingBane posted, check out the links with the programs. I'm sure you'll find something you like.


  • lorrpb
    lorrpb Posts: 11,463 Member
    It would not be reasonable for me, but sounds like you did grrreat! Congrats!
  • socalrunner59
    socalrunner59 Posts: 149 Member
    Form--start with form. The weight to start with is the weight that you can lift while maintaining perfect form.
  • huntkt15
    huntkt15 Posts: 2 Member
    WOW okay thank you!! You guys are awesome. I'll have to look into the more structured programs for sure. The place I've been lifting is relatively new and so not many people know about it which means there is always a trainer available to watch and correct my form which has been so helpful, and I love it :)
  • BalletAndBarbells
    BalletAndBarbells Posts: 334 Member
    Definitely agree that you should check out a program. I follow SL5X5 and find it easy to use!
  • rileyes
    rileyes Posts: 1,406 Member
    huntkt15 wrote: »
    Hi friends! So I have not lifted heavy weight in a while and am just getting into it...I'm 23, a woman, decently athletic but have gained some weight this past year. Does a 175 lb deadlift and a 115 lb squat sound like a reasonable place to start (for lower reps)? That's what I did yesterday and today at the gym but I just have no idea of what a good base place to start might be.

    Any opinions on that or anything else in general, I'd love to hear :) thanks!

    Nuh-uh. Really? Dang you're strong! Was that free weights? I can barely full squat 140. But I'm 55.

    I started with SL and was amazed by the strength progress.

    I wonder if you could do a Strong Lifts session and then add in your heavy reps to maintain your strength. I think it may be easy in the beginning weeks. Then you may just want to stick with SL and see how far you get.
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