Women strength training and results?

not_a_runner · July 2016

Diet is going to play a huge part. I was lifting progressively for 2 years without working on my diet, and all I got was fat.
(I did build a significant amount of muscle and strength as well, but I started with a high body fat and gained another 30 lbs during this time, so I really did just look like I got (more) fat.) Now that I'm leaning down I'm just starting to notice the changes.

Sumiblue · July 2016

I did Stronglifts for a few months and saw some definition in my arms but I saw real results when I lost body fat. I kept lifting and it probably wasn't until a year later that I managed to keep my deficit consistently. Went from 28-30% body fat to 20%. All that lifting paid off when the fat was gone.

SezxyStef · July 2016

depending on your goals will define what you are doing.

I see a lot of people posting they see "muscle development" after 3 months...no.

Heavy lifting while in a deficit is done to keep as much muscle as possible while losing mostly fat. It is almost impossible to gain muscle at a deficit. There are times when you can but it's not huge amounts esp for woman.

If you want to see the definition of the muscle you need to lose the fat on top of them...

You can do that with any weight including body weight workouts.

If you want to be stronger you need a progressive load lifting program such as Stronglifts 5x5 (9 months) then moved to a 3x5 format due to time contraints and then moved to 5/3/1.

I have lifted for 3 years (taking a break this summer) and it took about 12-18 months of consistent lifting and weight loss to get where I was almost happy....my legs are jammin, back fat gone, shoulders and arms defined and I am strong...

on another note...don't follow a program an amateur wrote, you are asking for trouble...even if it is your husband.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
http://www.myfitnesspal.com/topics/show/1096001-halp-heavy-lifting-made-me-supah-bulky?page=13#posts-19366042
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

KDar1988 · July 2016

Check out my arm in this pic....I think I'm on week 6 of Strong Lifts (I lost track, have to look back). I laughed when I saw this picture because I still have fat to lose on my arm but there is some muscle under there

I am at 155 deadlift, 75 bench press, 95 bentover barbell 95 squat (landmine) and 62 OHP. Making progress!

mrs_sjlarsen · July 2016

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.

IMHO... you need to lift MUCH heavier. My deadlifts and squats are at 100lbs right now doing the same amount of reps as you. I guarantee you are stronger than you are giving yourself credit for. Try picking up an Olympic Bar. You will see better resolts.

illyich · July 2016

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.

There's a decent ballpark estimate you can do to figure out your lean body mass, which will in turn tell you your body fat percentage. It's obviously less accurate than a DEXA scan or calipers, but not everyone has instant access to those. This needs a scale and a ribbon measure. Make sure you take all measurements just like weight - in the morning, after you poop.

http://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/

Fitamdshiit · July 2016

Thanks everyone! Looking into two programs right now: strong curves and tnb28. Also, going to start lifting heavier, especially with my legs. My husband is on board with looking into a program too lol.

Antonia_I · July 2016

I do StrongLifts 5x5, and other people started noticing about 5-6 weeks in, but I put on muscle a lot faster than the average woman. But like the PPs said, you have to lift heavier to see real results.

acaavage · July 2016

deluxmary2000 wrote: »

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).

Concur with above. Moving from calisthenics to heavy weights I saw a definite size and tone improvement in three months. Initially there was just a lot of DOMS (delayed onset muscle soreness) and I gained a rapid 4kg as my muscles retained a lot of water - just looked "puffy". As I focused on eating clean my proportions changed (lost 3" in waist) and definition came back. Diet is key - abs are made in the kitchen.

Women strength training and results?

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