Question for weightlifting women
asbandr
Posts: 39 Member
So I have been getting into weightlifting, and I did the first stage of new rules of lifting for women. I watch blogs of women that do heavy weightlifting like Nikki Blacketter, Amanda Bucci and Heidi Somers, and it's always amazing how much weight they're lifting. I know I will eventually build strength and able to go heavier, but for now it's discouraging to be on the lighter weights and still feeling like I don't quite know what I'm doing. I'm going as heavy as I can with good form. So what I'd like to know, is how you ladies got started and your experiences in the beginning. I guess I see amazing before and afters and it seems like everyone else has it all figured out and I need encouragement to know that everyone started somewhere too. Thanks in advance.
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Comparison is the thief of joy. Seriously. Find a program that you love. Do it. Consistently. If you are going to compare yourself to anyone, let it be to yourself however long ago.
The best lifters in the world didn't get there in a day, a month, a year or a handful of years. There is something awe inspiring about taking a weight you used to only be able to do one single rep at and just do however many reps your program calls for. And if you are focusing on how much that person beside you is lifting you can miss out on inspiring yourself with your own progress.17 -
One thing to remember is don't be discouraged that you aren't like someone else. Set realistic goals and realize you are you and Ashley Horner is Ashley Horner and Amanda Bucci is Amanda Bucci. Everyone starts off as a beginner. When I first started, I couldn't even do a barbell squat with plates on the bar. I could only do them with the weight of the bar across my back. Now I'm up to 45lbs, which isn't much, but I'm not going to scoff at my three-month progress. Some exercises, you will not get to a point where you will be lifting as much as others. For example, an isolation exercise (like a side lateral raise) will be very effective and challenging using lower weight than a compound exercise, like a deadlift. So, don't feel down if you find yourself doing isolation exercises with 5lb dumbbells, but you're doing compound exercises with far more weight.
My rule of thumb, when trying to decide if I need to increase my weight, is can I get through 3 sets of 10-12 reps each without my form being slightly compromised? If I'm breezing through those sets, then I know for upper body, it's time to increase the weight by 5lbs. Lower body, I go up in 10lb intervals. If I find I'm being very challenged by the increased weight, but my form isn't being sacrificed, I'll aim for 8-10 reps per set instead of 12. I would also highly encourage you to watch the instructional videos on Bodybuilding.com. They will greatly help with your form and understanding which muscles you are targeting. And, last but not least, enjoy watching your body transform
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I started at 13 years old with 5lb weights (I thought I wanted to be the female Arnold). I'm almost 28 now and have taken my workouts through many stages of my life, including two years where I did nothing (which was how I got here...50lbs overweight a year ago). I've always worked out with men, designed my own programs, and never compared my programs or weights to other lifters. For me, it's always been about competing with myself.
It may be useful to set a goal based on what you see from a blogger, but Think about the time that a full time fitness blogger may have to workout and food prep compared to the time (and money) that you have to do the same. Keep your form good, keep making progress, and along the way, you'll have moments when you think back to your beginning and go "back when, I never thought I'd be lifting this!".2 -
In the past I would feel discouraged when I compared myself to other lifting women, especially the ones on my friends list. My deadlift in general is pretty weak. However I have come to terms with it and now I only compete with myself. As a result I am more positive and feel better about my progress.4
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I started with a power lifting team. The coach invited me to practice, I followed what they were doing and learned form. I looked up stronglifts soon after and followed that program for a while. You may start with just the 45lb bar or less for upper body, but need bumpers for deadlifts. There is an app, but I just looked at the website. The goal is to increase by 5-10lbs each week. This may be too quick. I just add another rep or set if not ready to increase weight. I still lift similaly to stronglifts, but only do twice a week, always do all 5 lifts, and add glute bridge or other accessories.0
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those girls you listed are not what i could call heavy weight lifters. they are fitness models, they are on a different program than heavy lifters. The amount of weight you lift doesn't necessarily equate to your appearance. Pick out your goal and find a program to work towards that goal. There is more involved with programming than just # of pounds on the bar.5
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I guess I see amazing before and afters and it seems like everyone else has it all figured out and I need encouragement to know that everyone started somewhere too. Thanks in advance.
i joined a group here when i started lifting - stronglifts 5x5 for women. it's been great for just having other 'ordinary' women to hang out with and check in with and work through stuff with.
i spend a lot of time on youtube trying to get better myself, but i've never gone near the people you mention
i guess i don't really want to be nikki thingy, so i can't even comment on whether they provide any practical guidance or help about form. but me, i watch gnarly powerlifter types like mark bell and alan thrall, just because i know they do talk directly and soberly about the challenges involved in lifting.
i guess i like it because it demystifies the whole thing. when someone like max aita or chris duffin talks about specific things they have had to deal with in their own form, you stop feeling like it's 'just you' who can't figure out how to figure it out. don't give up.
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I just started a week ago and honestly I feel like a total bad@$& even with an empty bar. I can't even do one overhead press with an empty bar but I'm still amazing for pushing past my comfort zone and trying. I was honestly terrified of going and being judged by others because I'm sure my form sucks on some things and seriously, I can't even get the empty bar over my head for the overhead press hahaha. But what's important is that I'm trying and I'm improving. What others are doing is unimpirtant. We will get there one day.9
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Why would it be discouraging to not be able to lift as much as people who have been lifting for years? If you just started learning to cook would you be discouraged after watching Julia Child make dinner? Or would you be discouraged, as a beginner cellist, not to have Yo Yo Ma's mastery of the instrument? Of course not.6
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I agree with the poster who said comparison is the thief of joy. I just started SL 5x5 a few weeks ago and am progressing nicely, but if I looked at the guys and girls at my gym or on here who have been doing it much longer and compared my weights to theirs, I'd feel bad about my weights. That would make me want to quit. Focusing on my own progression and having realistic expectations that it takes time and practice to progress gets me in a much better headspace. I also know that no matter how much I lift, I'll never have a certain body type bc that's just not how I'm made. I know how I can look at a lower weight bc I've been there before, and focusing on how I know I can look is better motivation than wishing my 5'4" gymnast build could magically morph into a 6' model.
I also found it very helpful to have a few sessions with a great trainer when I first started so that I knew my form was on point and I knew what I was doing instead of wandering around making my best guess. A couple months in and I love lifting and can't wait to get over the hump with this sinus crap so I can get back in the gym. Best of luck to you in starting your program!2 -
I started lifting with men, and didn't feel competitive with them.
Over the years in various facilities, there have rarely been other women using free weights, so no one to feel competitive with. My last gym was near a college campus, so during the rare times there were women using heavier dumbbells than me I was able to tell myself that they were 30 years younger than me.
Now I am at a women-only gym (just due to its proximity to my house) and still not feeling competitive. The common theme is that I keep putting myself in a class that includes only myself, and thus just compete against myself.2 -
Many of the fitness models and/or competitors are on performance enhancing drugs. These drugs give them quicker recovery and faster strength gains....plus quick fat loss and muscle gains. Never compare yourself to them....you will end up completely frustrated and depressed.
As far as strength....who cares. Everyone is so obsessed with how much weight they can squat, bench, or deadlift. Many end up hurt trying to lift more than they can handle....never learning proper technique.
There was a gal at a gym I used to go to. She was young, started out skinny and couldn't lift much weight at all. Within a month, she was squating 250, benching 155 and deadlifting at least 300. Plus, she grew muscle unbelievably fast and was very lean....in a month!! One word....drugs. Back then, that made me very frustrated and I wanted to give up. I was working so hard to build my body and get some strength plus lose fat. And she did it in a month!! I figured she was on gear, especially when I heard her talk, but I was still frustrated by it. Sometimes I still get down by those types of people, cheaters. But I know that I am doing it the right way and can be proud of everything I achieveachieve, as my gains will be more honest and I can be proud of the fact I didn't have to cheat for my gains.2 -
studiog608 wrote: »Many of the fitness models and/or competitors are on performance enhancing drugs.
There was a gal at a gym I used to go to. She was young, started out skinny and couldn't lift much weight at all. Within a month, she was squating 250, benching 155 and deadlifting at least 300. Plus, she grew muscle unbelievably fast and was very lean....in a month!! One word....drugs. .
not everyone is on drugs,
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Oh goodness. I'm so glad I stopped looking at fitness models and started following women on Instagram who simply lift heavy. Still I don't look at these women and think, "God I suck because I can't squat 400lbs". I think, "wow, she's amazing and strong and has been doing this for years!" - don't compare yourself to others. It doesn't even make sense to do so. Just do you and compare yourself with what you did the week (or month, or whatever) before.1
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I started with like zero muscle. Comparing yourself to others is just a recipe for injury and then setbacks for healing. Don't do it. Do what you can with perfect form. If you can't use perfect form then the weights are too high. Stop with reps and sets when your form suffers. It means you're done for the day on that particular exercise.
I personally cannot, at my low fitness level, jump from 5 lbs to 10. That's what 8lb weights are for. And 12.
Don't focus on weight, focus on form.1 -
Most people aren't going to post the videos of "failure"...and having to crawl out from under the bar after dumping it on the safety catches b/c you simply can't squat 1 more time (which I have done...with little to no shame).
So if you are following fitness models on social media, you have to keep in mind that you are seeing only what someone wants others to see.
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studiog608 wrote: »Many of the fitness models and/or competitors are on performance enhancing drugs. These drugs give them quicker recovery and faster strength gains....plus quick fat loss and muscle gains. Never compare yourself to them....you will end up completely frustrated and depressed.
As far as strength....who cares. Everyone is so obsessed with how much weight they can squat, bench, or deadlift. Many end up hurt trying to lift more than they can handle....never learning proper technique.
There was a gal at a gym I used to go to. She was young, started out skinny and couldn't lift much weight at all. Within a month, she was squating 250, benching 155 and deadlifting at least 300. Plus, she grew muscle unbelievably fast and was very lean....in a month!! One word....drugs. Back then, that made me very frustrated and I wanted to give up. I was working so hard to build my body and get some strength plus lose fat. And she did it in a month!! I figured she was on gear, especially when I heard her talk, but I was still frustrated by it. Sometimes I still get down by those types of people, cheaters. But I know that I am doing it the right way and can be proud of everything I achieveachieve, as my gains will be more honest and I can be proud of the fact I didn't have to cheat for my gains.
I find those stats unlikely within one month unless your definition of not much weight at all is pretty significant for a beginner.2 -
Just keep up what you're doing. If you work hard and stay consistent you're going to be surprised by the amount of progress you make. It does take time but each session makes you better and stronger.
Are you keeping track of your progress? Some days I don't feel like I'm making any headway but when I look at it on paper (I keep a notebook) I can see that I have.1 -
studiog608 wrote: »Many of the fitness models and/or competitors are on performance enhancing drugs. These drugs give them quicker recovery and faster strength gains....plus quick fat loss and muscle gains. Never compare yourself to them....you will end up completely frustrated and depressed.
As far as strength....who cares. Everyone is so obsessed with how much weight they can squat, bench, or deadlift. Many end up hurt trying to lift more than they can handle....never learning proper technique.
There was a gal at a gym I used to go to. She was young, started out skinny and couldn't lift much weight at all. Within a month, she was squating 250, benching 155 and deadlifting at least 300. Plus, she grew muscle unbelievably fast and was very lean....in a month!! One word....drugs. Back then, that made me very frustrated and I wanted to give up. I was working so hard to build my body and get some strength plus lose fat. And she did it in a month!! I figured she was on gear, especially when I heard her talk, but I was still frustrated by it. Sometimes I still get down by those types of people, cheaters. But I know that I am doing it the right way and can be proud of everything I achieveachieve, as my gains will be more honest and I can be proud of the fact I didn't have to cheat for my gains.
I find those stats unlikely within one month unless your definition of not much weight at all is pretty significant for a beginner.
Seriously, she made miraculous gains within a short period of time. Her first visit....she could barely make 5 reps with 35 pounds on each side of a seated bench press machine. At the end of the month, or a little after, 45 pound plate on each side with some dimes and nickels...same machine. Form on bench and squats was poor.....never went to chest on bench and no atg squats....almost parallel....but still, great gains....very deep voice.
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studiog608 wrote: »studiog608 wrote: »Many of the fitness models and/or competitors are on performance enhancing drugs. These drugs give them quicker recovery and faster strength gains....plus quick fat loss and muscle gains. Never compare yourself to them....you will end up completely frustrated and depressed.
As far as strength....who cares. Everyone is so obsessed with how much weight they can squat, bench, or deadlift. Many end up hurt trying to lift more than they can handle....never learning proper technique.
There was a gal at a gym I used to go to. She was young, started out skinny and couldn't lift much weight at all. Within a month, she was squating 250, benching 155 and deadlifting at least 300. Plus, she grew muscle unbelievably fast and was very lean....in a month!! One word....drugs. Back then, that made me very frustrated and I wanted to give up. I was working so hard to build my body and get some strength plus lose fat. And she did it in a month!! I figured she was on gear, especially when I heard her talk, but I was still frustrated by it. Sometimes I still get down by those types of people, cheaters. But I know that I am doing it the right way and can be proud of everything I achieveachieve, as my gains will be more honest and I can be proud of the fact I didn't have to cheat for my gains.
I find those stats unlikely within one month unless your definition of not much weight at all is pretty significant for a beginner.
Seriously, she made miraculous gains within a short period of time. Her first visit....she could barely make 5 reps with 35 pounds on each side of a seated bench press machine. At the end of the month, or a little after, 45 pound plate on each side with some dimes and nickels...same machine. Form on bench and squats was poor.....never went to chest on bench and no atg squats....almost parallel....but still, great gains....very deep voice.
So to clarify, we are not talking about actual bench press or squats?3 -
studiog608 wrote: »studiog608 wrote: »Many of the fitness models and/or competitors are on performance enhancing drugs. These drugs give them quicker recovery and faster strength gains....plus quick fat loss and muscle gains. Never compare yourself to them....you will end up completely frustrated and depressed.
As far as strength....who cares. Everyone is so obsessed with how much weight they can squat, bench, or deadlift. Many end up hurt trying to lift more than they can handle....never learning proper technique.
There was a gal at a gym I used to go to. She was young, started out skinny and couldn't lift much weight at all. Within a month, she was squating 250, benching 155 and deadlifting at least 300. Plus, she grew muscle unbelievably fast and was very lean....in a month!! One word....drugs. Back then, that made me very frustrated and I wanted to give up. I was working so hard to build my body and get some strength plus lose fat. And she did it in a month!! I figured she was on gear, especially when I heard her talk, but I was still frustrated by it. Sometimes I still get down by those types of people, cheaters. But I know that I am doing it the right way and can be proud of everything I achieveachieve, as my gains will be more honest and I can be proud of the fact I didn't have to cheat for my gains.
I find those stats unlikely within one month unless your definition of not much weight at all is pretty significant for a beginner.
Seriously, she made miraculous gains within a short period of time. Her first visit....she could barely make 5 reps with 35 pounds on each side of a seated bench press machine. At the end of the month, or a little after, 45 pound plate on each side with some dimes and nickels...same machine. Form on bench and squats was poor.....never went to chest on bench and no atg squats....almost parallel....but still, great gains....very deep voice.
So to clarify, we are not talking about actual bench press or squats?
Lol. No, not if we are talking proper form and technique. There is a couple that lifts in a local gym and they squat very heavy....yet can't make it to parallel....and they are personal trainers teaching others this way. But the pictures they take of their half squats for Facebook impress people....same with this gal. Peops were amazed at the weight she could push and pull....minus proper form. Now peops like you wouldn't be impressed as you know how to squat and bench the right way.
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But, it sounds like you are talking about using some sort of machines...
Are they using free weights or machines?0 -
Both.DancingMoosie wrote: »But, it sounds like you are talking about using some sort of machines...
Are they using free weights or machines?
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i have seen beginner girls come to the gym and after a month or so of the right coaching they can lift those amounts (free weights not machines). Its not because they built muscle or gained strength or did drugs, its because that was their strength level when they walked through the door and only needed to be coached how to use it. They went on to lift massively more once they started building and training.
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studiog608 wrote: »studiog608 wrote: »Many of the fitness models and/or competitors are on performance enhancing drugs. These drugs give them quicker recovery and faster strength gains....plus quick fat loss and muscle gains. Never compare yourself to them....you will end up completely frustrated and depressed.
As far as strength....who cares. Everyone is so obsessed with how much weight they can squat, bench, or deadlift. Many end up hurt trying to lift more than they can handle....never learning proper technique.
There was a gal at a gym I used to go to. She was young, started out skinny and couldn't lift much weight at all. Within a month, she was squating 250, benching 155 and deadlifting at least 300. Plus, she grew muscle unbelievably fast and was very lean....in a month!! One word....drugs. Back then, that made me very frustrated and I wanted to give up. I was working so hard to build my body and get some strength plus lose fat. And she did it in a month!! I figured she was on gear, especially when I heard her talk, but I was still frustrated by it. Sometimes I still get down by those types of people, cheaters. But I know that I am doing it the right way and can be proud of everything I achieveachieve, as my gains will be more honest and I can be proud of the fact I didn't have to cheat for my gains.
I find those stats unlikely within one month unless your definition of not much weight at all is pretty significant for a beginner.
Seriously, she made miraculous gains within a short period of time. Her first visit....she could barely make 5 reps with 35 pounds on each side of a seated bench press machine. At the end of the month, or a little after, 45 pound plate on each side with some dimes and nickels...same machine. Form on bench and squats was poor.....never went to chest on bench and no atg squats....almost parallel....but still, great gains....very deep voice.
deep voice? really?0 -
I'll share a brief version of my lifting journey with you:-)
I started in 2004 doing videos and lifting 3-8lb weights. I thought it was so heavy at the time. I remember those Firm workout videos for how sore they made me. In 2006 I started rock climbing. Then everything I did for fitness was to make me a better climber. I wandered around the regular gym and did a circuit that I thought hit all my muscle groups as well as some lifting related directly to climbing. At the climbing gym, I met a guy who did Crossfit. We became buddies. I taught him all about climbing. He taught me the powerlifts, and about Crossfit. Around the same time my climbing partner started doing Crossfit and he suggested I check out his friend's affiliate. I did and I fell in love with Crossfit. At that affiliate, I received really good training and became super comfortable with a barbell. Here are my first established 1RM:
Squat:75lb
OHP:60lb
Deadlift: 205lb
Clean and Jerk: 105lb
I continued doing Crossfit and running until 2014 when I got pregnant with my son. Here are my last and highest 1RM efforts:
Squat: 125lb
OHP: 83lb
Deadlift: 210lb
Clean and Jerk: 125lb
Power Snatch: 95lb
I had my son a year ago. I ran Starting Strength after doing body weight training. Here are my last set of numbers:
Squat 3x5@105
Bench 3x5@ 75
OHP 3x3@ 70
Deadlift 1x5@150
I'm currently doing a blend of kettlebell training and barbell training. My goal is to take and pass an RKC level one course and I would love for my 1RM tests to look like this:
Squat: 150lb
Bench: 100lb
OHP: 100lb
Deadlift: 225lb2 -
i have seen beginner girls come to the gym and after a month or so of the right coaching they can lift those amounts (free weights not machines). Its not because they built muscle or gained strength or did drugs, its because that was their strength level when they walked through the door and only needed to be coached how to use it. They went on to lift massively more once they started building and training.
Quoted for truth. Very doable numbers for people who have the right amount of strength when they walk through the doors. If you have to gain strength, sure longer. But if all you need is a little coaching to unlock the strength, the first month can be jaw dropping.0 -
Willbenchforcupcakes wrote: »i have seen beginner girls come to the gym and after a month or so of the right coaching they can lift those amounts (free weights not machines). Its not because they built muscle or gained strength or did drugs, its because that was their strength level when they walked through the door and only needed to be coached how to use it. They went on to lift massively more once they started building and training.
Quoted for truth. Very doable numbers for people who have the right amount of strength when they walk through the doors. If you have to gain strength, sure longer. But if all you need is a little coaching to unlock the strength, the first month can be jaw dropping.
I am not doubting either of you at all but I am curious as to whether you would say that a woman who sees that kind of progress in a month is going to be somebody who you'd describe as "skinny" as mentioned in the first post that started this tangent. I know that skinny is a subjective term but to I am struggling with imagining a skinny woman benching 155 (likely >bodyweight) within a month of starting to lift.0 -
Willbenchforcupcakes wrote: »i have seen beginner girls come to the gym and after a month or so of the right coaching they can lift those amounts (free weights not machines). Its not because they built muscle or gained strength or did drugs, its because that was their strength level when they walked through the door and only needed to be coached how to use it. They went on to lift massively more once they started building and training.
Quoted for truth. Very doable numbers for people who have the right amount of strength when they walk through the doors. If you have to gain strength, sure longer. But if all you need is a little coaching to unlock the strength, the first month can be jaw dropping.
I am not doubting either of you at all but I am curious as to whether you would say that a woman who sees that kind of progress in a month is going to be somebody who you'd describe as "skinny" as mentioned in the first post that started this tangent. I know that skinny is a subjective term but to I am struggling with imagining a skinny woman benching 155 (likely >bodyweight) within a month of starting to lift.
If anything it's easier to imagine a "skinny" woman doing it than a heavier woman. Generally speaking, the lighter you are the easier it is to hit a body weight bench. And then go above it.2 -
Willbenchforcupcakes wrote: »Willbenchforcupcakes wrote: »i have seen beginner girls come to the gym and after a month or so of the right coaching they can lift those amounts (free weights not machines). Its not because they built muscle or gained strength or did drugs, its because that was their strength level when they walked through the door and only needed to be coached how to use it. They went on to lift massively more once they started building and training.
Quoted for truth. Very doable numbers for people who have the right amount of strength when they walk through the doors. If you have to gain strength, sure longer. But if all you need is a little coaching to unlock the strength, the first month can be jaw dropping.
I am not doubting either of you at all but I am curious as to whether you would say that a woman who sees that kind of progress in a month is going to be somebody who you'd describe as "skinny" as mentioned in the first post that started this tangent. I know that skinny is a subjective term but to I am struggling with imagining a skinny woman benching 155 (likely >bodyweight) within a month of starting to lift.
If anything it's easier to imagine a "skinny" woman doing it than a heavier woman. Generally speaking, the lighter you are the easier it is to hit a body weight bench. And then go above it.
Ah, good point!0
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