Question about squats for the ladies.

Also have you had a trainer check your form and make sure it was good and that you are hitting at least parallel?

I started with 30# about two years ago. My max now is 115. Back squats are not a favorite of mine. I keep trying for the challenge but I far prefer other squatting exercises, like barbell hack squats. They are more comfortable to me.

I think there are more people than you realize who don't squat big. Most people don't post about it though.

Started with the bar and worked up to 125 over almost 2 years. Super slow progress but I've only been CONSISTENTLY squatting for about 2 months.

You've gone from 10 lbs to 125 in a short time! That's terrific!!

dont worry about the number on the bar, Lift what is heavy and challenging for you, everyone is different, there are so many factors involved in who can squat 100 or 200 or 300 or whatever. Training, weight, age, genetics, mood etc.

Well - a year ago my max was around 155-165 and today I can squat 225lbs for one, maybe more.

SarahMorganP wrote: »

The problem with weight lifting programs is that they are excruciatingly boring to me. So I made up my own routine that I find fun and keeps me interested. Also I have severe scoliosis and a big hump on one side of my back, so I will not do any bending over in public because that is a big phobia of mine. So some of the lifts in programs like deadlifts aren't going to happen.

I would think that your scoliosis could be affecting your progress as well. Not that it makes it impossible to progress, just that it may require some adjustments along the way.

Whether or not you're on a standard program or one that you've made up for yourself, you should still stick with the principles of progression. This should go for all of your exercises. If you're just going into the gym without a plan, you're going to spin your wheels. Different ways of progression that you could try (1) pick a number of reps that you want to hit (3,5,8,10, whatever) and start with a weight that is lighter than you think you need. Next time you go to the gym add 2-5lbs for the same number of reps...wash, rinse, repeat. (2) Same principal, but only add weight once a week or once a month. (3) Rep progression...like 1&2 but if your goal is 8 reps, start with something you can do for 4-5reps and keep doing that until you reach 8. Once you reach 8 reps, add 2-5lbs the next time. This might make it so you can only do 5-6 the next time and that's the point. Keep doing that weight until you can do 8...wash/rinse/repeat. (4) the last one I'll mention is part of an established program but can be adapted to virtually any exercise. If you look up wendler 5/3/1 there are a lot post and articles etc. Essentially, week 1 you're going to work up to a set of 5 reps with a % of your max, the next week 3 with a higher % and the last week 1. The 4th week you ease off then add 5 lbs to your max, recalculate all your percentages and start again. This is a much slower progression and is more of an intermediate program, but it does give you a little more variety in your reps from week to week.

SarahMorganP wrote: »

The problem with weight lifting programs is that they are excruciatingly boring to me. So I made up my own routine that I find fun and keeps me interested. Also I have severe scoliosis and a big hump on one side of my back, so I will not do any bending over in public because that is a big phobia of mine. So some of the lifts in programs like deadlifts aren't going to happen.

has the doctor said its ok to be putting that much weight on your back ? i'm curious because my son has severe scoliosis (70 recently fused to about 15), and although the dr said he can do all the activities other young men can do , i'd question the idea of him trying to steady a bunch of weight on his back without being structurally sound. How is it with the 125 you are squatting, any issues ? I'm sorry you are self conscious of bending over, he went through that, he lived in big baggy sweatshirts for years. I hope you can get past that, maybe deadlift with your back towards the wall or when the gym is less crowded, or just be proud of who you are and the body you have. i've been trying to get my son to lift for years but he wont and i worry about his long term spine health if he doesn't stay strong. Be careful, i dont know any heavy lifters with severe scolio, so i wonder and worry about the dangers of it. I do know a few that are into yoga and general fitness and staying strong has helped them long term.

How are you squatting with weight at planet fitness?

I started with the empty bar (45lbs) on July 4 and am up to 130lbs squatting twice a week. 3x a week on a good week.

SarahMorganP wrote: »

What weight did you start with? Where did you end up and how long did it take to get there? I just started squatting with weights (before weights I just squatted with a 10lb ball) a couple weeks ago. I started at 65lbs and today I am at 125lbs. I just feel like that's a really low weight when I read all these posts from women on here that are squatting well over 200lbs. So I'm just wondering how long it took to get that heavy? Thanks!

Started with 70 lbs. on a Smith machine (including the resistance) - could do 3 x 10

Now I do - 110 lbs. 1 x 15, 160 lbs. 1 x 10 and 130 lbs. 1 x 12 (a wide stance set and then a front stance set to hit all the muscles)

I max out around 200-210 lbs. for 2-3 reps, but I haven't tried to test my PR in quite a while. Maybe I'll do that this weekend after I work in some barbell squats. I started lifting about a year ago and that's what it took to get to this progression level. Stay dedicated and you'll see results. I still feel like my weights are low and like I'm capable of so much more but I want to start focusing more-so on mastering my balance with barbell squats (have a reconstructed foot, long story) before going higher since it's so much more beneficial

juliewatkin wrote: »

SonyaCele wrote: »

SarahMorganP wrote: »

The problem with weight lifting programs is that they are excruciatingly boring to me. So I made up my own routine that I find fun and keeps me interested. Also I have severe scoliosis and a big hump on one side of my back, so I will not do any bending over in public because that is a big phobia of mine. So some of the lifts in programs like deadlifts aren't going to happen.

has the doctor said its ok to be putting that much weight on your back ? i'm curious because my son has severe scoliosis (70 recently fused to about 15), and although the dr said he can do all the activities other young men can do , i'd question the idea of him trying to steady a bunch of weight on his back without being structurally sound. How is it with the 125 you are squatting, any issues ? I'm sorry you are self conscious of bending over, he went through that, he lived in big baggy sweatshirts for years. I hope you can get past that, maybe deadlift with your back towards the wall or when the gym is less crowded, or just be proud of who you are and the body you have. i've been trying to get my son to lift for years but he wont and i worry about his long term spine health if he doesn't stay strong. Be careful, i dont know any heavy lifters with severe scolio, so i wonder and worry about the dangers of it. I do know a few that are into yoga and general fitness and staying strong has helped them long term.

Lamar Gant

https://www.youtube.com/watch?v=PSVqlh7ePb8

Check out his deadlift.

Here is squat as well

https://www.youtube.com/watch?v=emBJoiFPa3c

I'd also mention Rhonda Wong. Recently competed at IPF Classic worlds in Texas and did quite well. Absolute sweetheart as well