Women strength training and results?
Fitamdshiit
Posts: 31 Member
Hi! Men can chime in too but since men and women's bodies are hormonally different figured I'd ask the girls specifically.
Really wondering how long it took you ladies to see results from strength training? I'm going on 3 weeks and my body looks exactly the same. I'm within a healthy bmi but still have some belly fat I'd like gone. I know you can't spot reduce fat. Hoping it'll still disappear though. An example of my schedule looks like this: 3x a week
Warmup
Plank 3x 1 min
Squat thrust 3 sets 8 reps 12lb weights
Deadlifts 3 sets 8 reps 17lb weights
Bench press 3 sets 8 reps 17lb weights
Alternate curls 3 sets 8 reps 12lb weights
I try to up my weight when i feel it getting too easy. Also, I haven't been sore since the first week. Is that normal? I'd love to have some feedback!
Accidently posted this in food and nutrition.
Really wondering how long it took you ladies to see results from strength training? I'm going on 3 weeks and my body looks exactly the same. I'm within a healthy bmi but still have some belly fat I'd like gone. I know you can't spot reduce fat. Hoping it'll still disappear though. An example of my schedule looks like this: 3x a week
Warmup
Plank 3x 1 min
Squat thrust 3 sets 8 reps 12lb weights
Deadlifts 3 sets 8 reps 17lb weights
Bench press 3 sets 8 reps 17lb weights
Alternate curls 3 sets 8 reps 12lb weights
I try to up my weight when i feel it getting too easy. Also, I haven't been sore since the first week. Is that normal? I'd love to have some feedback!
Accidently posted this in food and nutrition.
1
Replies
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3 weeks is nothing...it takes people YEARS to build bodies through weights...you'll need to start increasing the weights too - progressive lifting is key!9
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I saw muscle development after about 3 months of heavy lifting 3x/week.
But what are your goals exactly? If you want your belly fat gone, that is almost entirely up to your diet, and not your strength training routine.
Also, I'm not trying to be judgey, but your routine is strange... where did you get it? Your deadlift looks VERY light compared to your other lifts. And I didn't think you even used weights for squat thrusts? Regardless, you would be better off following a beginner's progressive lifting program (Strong Lifts, Starting Strength, etc).2 -
My husband and I started lifting weights together. He made up our program after 'doing a ton of research' lol. I've Told him i think its bizarre too but he is convinced its right. Hes also the reason for this post because i already see a change in his body. Not a huge change but its noticeable to me. Probably could go a little heavier on my deadlifts. My legs are stronger than my arms but my arms are still incredibly weak. I sometimes have muscle failure on my arm/shoulder workouts.0
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My goals are to be stronger and look good lol.0
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Fitamdshiit wrote: »My husband and I started lifting weights together. He made up our program after 'doing a ton of research' lol. I've Told him i think its bizarre too but he is convinced its right. Hes also the reason for this post because i already see a change in his body. Not a huge change but its noticeable to me. Probably could go a little heavier on my deadlifts. My legs are stronger than my arms but my arms are still incredibly weak. I sometimes have muscle failure on my arm/shoulder workouts.
your husband shouldn't give up his day job! as deluxmary said above, look into actual progressive lifting programs!6 -
I agree with everybody above. It took me three months to see the changes, but it took about 2 years to really transform my body (and it's still a work in progress). Your weights definitely need to be heavier if building muscle is your goal and tracking macros is key (again, depending on what your goals are). I knew nothing about weight lifting two years ago, but did tons of research too. The best workout/nutrition advice I found was in the book Thinner Leaner Stronger - it's geared towards women.4
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You guys should do an established progressive overload program if you want to get stronger. 17 lbs deadlifts are very light8
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It's a long-term commitment, but it's worth it! I thought I had some really nice definition at about 6 months to a year...0
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I did all 3 months of T25 and didn't SEE any big muscle development, and Gamma, the 3rd month, is all weights. I felt stronger and leaner, but I didn't have the tone that I think you're asking about. And, it's because I wasn't lifting heavy enough. It wasn't until I did the Chalene Extreme (CLX) program that I really start to see muscle definition. After all 3 months of CLX I have definition in my arms (finally!) and in my back and obliques. You've got to lift HEAVY to get definition and to build the muscle. I recommend CLX or StrongLifts5x5. What you're doing now is great!!! But, these programs were designed to do what you're looking for. And, the programs are progressive so you won't (shouldn't) injure yourself if you're using proper form. Keep it up! Good luck to you!2
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I agree with those who say it takes years. I'm at 18 months of heavy lifting and I'm finally happy with the look of my legs. My upper body has a bit more to go. The tummy is not going to go away in the gym.3
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I did bodyweight strength training for 3.5 months before starting to lift weights. I was losing weight that whole time. By the time I was lifting weights I was just about 10 pounds heavier than I am now, so 4 pounds above a healthy BMI. I started seeing visible results (improved body shape) within 6-8 weeks of lifting weights.0
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https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
Look at the above link - This is what happens when women get into strength training (doing compound movements like Squat, Bench, Deadlift, etc. at gradually increasing weights). Women lack testosterone to build muscles the way men do (approximately 3x slower) and usually doing weights with a proper diet (i.e. low enough body fat) will get them the results they desire.3 -
Look into doing something like:
Strong Curves
New Rules of Lifting for Women
Starting Strength
Stronglifts 5x5
Ice Cream Fitness 5x5
Your routine looks very strange to me.6 -
shadow2soul wrote: »Look into doing something like:
Strong Curves
New Rules of Lifting for Women
Starting Strength
Stronglifts 5x5
Ice Cream Fitness 5x5
Your routine looks very strange to me.
Agreed - Use a tried and tested beginner's lifting program. These are made by those who have trained 100s if not 1000s of novices. They can build a program better than you or I can. Trust it and stay consistent.1 -
Depends on how low your BF is. I was only 10lbs or so from where I wanted to be (~22%BF) when I started. I started seeing results around 8 weeks. Good results by 12-14 weeks.0
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I used Stronglifts 5X5 as a beginner lifter when I hit maintenance. It took about 6 months to see some definition in my muscles. Not crazy definition, but some nice visable muscles; especially when I lift.0
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I started with stronglifts 5x5: which is day #1, squats, overhead press, deadlifts, #2 squats, bench press, barbell row. No day #3 for me. Lately, I've been cutting down to 4 sets, so I can lift heavier.
Anyhow, I'm an older woman, so I just do it twice a week, for an hour. After six months, I feel I have a completely different body. Like I lost 15 years. I had to take in all of my pants, my shoulders are defined and I have a waist again. Two days a week seems to be enough for me, but I work really, really hard on those days. Lifting heavier and heavier is what has made the difference. However, it's important to focus on form with heavy weights, and listen to your body to prevent injuries. I watched a lot of youtube videos about form.3 -
I started seeing changes about halfway through this program: http://www.simplyshredded.com/the-ultimate-female-training-guide.html
I definitely see changes with this program and I'm on week 6: http://www.leehayward.com/workout_programs/
My stats are: 5'0"; 120 lbs; 28 years old; large frame; pear/hourglass shape
Hope this helps!1 -
Thanks everyone! I agree and will look into a program. How do you know how much body fat you have? I definitely am going to stick with this. I look forward to my lifting days. It'll be awesome when I can see results but its also awesome to feel myself getting stronger.1
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shadow2soul wrote: »Look into doing something like:
Strong Curves
New Rules of Lifting for Women
Starting Strength
Stronglifts 5x5
Ice Cream Fitness 5x5
Your routine looks very strange to me.
This!1 -
As others have said, follow a progressive training program.1
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singingflutelady wrote: »You guys should do an established progressive overload program if you want to get stronger. 17 lbs deadlifts are very light
This.
Drop his "Well researched program" and do one of the above lifted programs that Shadow2soul listed.3 -
I started seeing changes about halfway through this program: http://www.simplyshredded.com/the-ultimate-female-training-guide.html
I definitely see changes with this program and I'm on week 6: http://www.leehayward.com/workout_programs/
My stats are: 5'0"; 120 lbs; 28 years old; large frame; pear/hourglass shape
Hope this helps!
Thanks that does help! You have a similar build as me! I'm 27 5'2" and same body shape. Though my torso is weirdly short lol with big hips.0 -
Yep I just worked out and upped my deadlift to 27lbs and honestly i think i could go a little higher. I really underestimated the strength in my legs. I felt it all over. It was amazing ( and horrible lol). We have to use dumbells right now because we don't have a barbell yet. So that might explain the odd weight numbers.1
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Fitamdshiit wrote: »Thanks everyone! I agree and will look into a program. How do you know how much body fat you have? I definitely am going to stick with this. I look forward to my lifting days. It'll be awesome when I can see results but its also awesome to feel myself getting stronger.
For body fat, you'd need to get a DEXA scan to know with real accuracy, but you could measure with a pair of calipers for a ballpark estimate. Or guesstimate comparing to other people's photos:
http://community.myfitnesspal.com/en/discussion/826435/bodyfat-estimation-thread#latest
Glad you're going to look into a proper program. I wrapped up Strong Curves recently - it took about 2 months for there to be a noticeable difference in my legs and glutes. I saw a slight difference in my upper body by the end of the 12-week program.1 -
Fitamdshiit wrote: »Hi! Men can chime in too but since men and women's bodies are hormonally different figured I'd ask the girls specifically.
Really wondering how long it took you ladies to see results from strength training? I'm going on 3 weeks and my body looks exactly the same. I'm within a healthy bmi but still have some belly fat I'd like gone. I know you can't spot reduce fat. Hoping it'll still disappear though. An example of my schedule looks like this: 3x a week
Warmup
Plank 3x 1 min
Squat thrust 3 sets 8 reps 12lb weights
Deadlifts 3 sets 8 reps 17lb weights
Bench press 3 sets 8 reps 17lb weights
Alternate curls 3 sets 8 reps 12lb weights
I try to up my weight when i feel it getting too easy. Also, I haven't been sore since the first week. Is that normal? I'd love to have some feedback!
Accidently posted this in food and nutrition.
I'm not sure I would consider this a strength programme to be honest ...you need progression and to go heavier
I'm sure strong curves, stronglifts 5x5 and starting strength have been recommended...choose one of them
I think it's hard to know ...I noticed strength gains within a couple of months but physique once fhe fat had dropped...I reached goal weight after 9-11 months and my physique just continues to improve slowly at maintenance...
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I started seeing results around the 8 weeks mark when I started lifting following along with an Emily Skye program (which I love). I started power lifting at a local gym about a month ago and my arms are really starting to fill out. My legs are a work in progress, but I see a very notable difference in strength.1
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HamsterManV2 wrote: »https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
Cool article - thanks for sharing!1 -
I'd recommend Bret Contreras and Kellie Davis' book Strong Curves A Woman's Guide To Building A Better Butt And Body.
It's specific to women and emphasizes total body development.
No offense meant, but you will never develop strength or shapely muscle with the weight you are using. I lift very light by strength training standards and under what I can actually lift since as a runner I do not want mass. Yet I still squat 105; deadlift 100; hip thrust 105; DB row 30; Kettlebell swing 45.
Aside from appropriate weight training, nutrition is critical. If you do not eat the right balance of protein, carbs, and fat, and feed your body at the appropriate times you will not see optimal results.
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I didn't really see results until I started lifting heavier. I'm not sure how long it took to notic, but I've been lifting for 3 years now & its still a work in progress. I definitely have way more definition than ever in my life but still have a ways to go to be where I want to be. Do some of your own research & try different programs to see what fits you best.1
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