Ladies - Stronglifts getting started

cardiacmommy
cardiacmommy Posts: 52 Member
edited November 2024 in Fitness and Exercise
Ladies need your help. I work a desk job from home and am extremely sedentary. I often don't exceed 1000 steps a day unless I leave the house. Trying to get myself motivated to exercise. When it's warm I like to walk outside but can't in cold due to asthma.
Anyway..I really would like to get into strength training. We bought a pretty nice weight set a few years ago used that has Olympic bar and maybe 200 lbs weight. No one uses it! I read all up in sl a couple months ago but that 45 lb bar feels VERY heavy. I don't think I can start with that!
Anyone start with dumbbells? I have up to 15 lb sets. I'd love to get some of those weighted fitness bars but can't afford it right now so thinking dumbbells will be my best bet. It's a intimidating trying this. I don't have a buddy to do it with me. I just can't get my husband at all interested in fitness :(

Replies

  • bbell1985
    bbell1985 Posts: 4,571 Member
    I think some people have started with dumbbells. I personally wouldn't...except for bench maybe. I believe I started with like 25lb bumper plates for deadlift though. Or had smaller weights and the bar propped up to a proper starting position.
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    I am doing strong lifts with mostly dumbbells! I work out at home and don't have space for a lot of equipment. I have a barbell and use that for the deadlift but I've had to modify the other exercises so I can use dumbbells. I also started at a lower weight than the programme recommends and am increasing weights more gradually. I'm 61 with back problems and don't want to injure myself.
    You can do the ohp and the bp with dumbbells,and for the squats I do goblet squats.
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    Pa feel free to add me - I only recently started the programme and could do with a virtual "buddy"!
  • SBRRepeat
    SBRRepeat Posts: 384 Member
    You can totally do OHP, rows, and bench with dumbbells. For the squat and DL, you can start with the empty bar. If you can't do 5x5 with the empty bar, work your way up to it.

    I think the most important thing, since you're at home alone, is a lot of form checks. Record yourself doing each lift regularly and get feedback from more experienced people here or on another forum.

    And learn to bail out safely! Does your rack have safeties? Make sure they're set properly and use them for squat and bench. Watch YouTube videos about bailing from each lift and even practice, in case you fail a lift.
  • tarothelp
    tarothelp Posts: 167 Member
    cardiacmommy wrote: »
    Ladies need your help. I work a desk job from home and am extremely sedentary. I often don't exceed 1000 steps a day unless I leave the house. Trying to get myself motivated to exercise. When it's warm I like to walk outside but can't in cold due to asthma.
    Anyway..I really would like to get into strength training. We bought a pretty nice weight set a few years ago used that has Olympic bar and maybe 200 lbs weight. No one uses it! I read all up in sl a couple months ago but that 45 lb bar feels VERY heavy. I don't think I can start with that!
    Anyone start with dumbbells? I have up to 15 lb sets. I'd love to get some of those weighted fitness bars but can't afford it right now so thinking dumbbells will be my best bet. It's a intimidating trying this. I don't have a buddy to do it with me. I just can't get my husband at all interested in fitness :(

    Oh I'm jealous! I would liooove to have that set at home! Just begin with the bar no weights and PERFECT your form. This will take you quite a while. Very easy to injure yourself doing deadlifts and squats with a weighted bar I know I've done it :( even though I felt my form was good! Just go sloooowly with the weight work ur way up. Bodybuilding.com is a good resource with some good videos on proper deadlift technique. Otherwise u will wind up with a low back injury and often they are not reversible!!
    Lifting makes all the difference in the world you are going to love the results u get just go easy and perfect your form before addin. Weight.
  • cardiacmommy
    cardiacmommy Posts: 52 Member
    Yea I have a pretty good setup. Im amazed at the account of stuff I've collected over the years..now to use it! I have the weight setup, numerous dumbbells, bands, treadmill, punching bag, dvds, wii stuff, kettlebells, etc. I have very low upper body strength so I think I'm going to make a bar out of pvc and sand to learn the exercises and get used to doing it before attempting the 45 lb bar. Hoping hubby will at least hang out and spot me even if he doesn't wanna join in the fun. I do have pins on my set though for safety.
    I'll post back in a week or two in how it's going.
  • julie_broadhead
    julie_broadhead Posts: 347 Member
    cardiacmommy wrote: »
    Yea I have a pretty good setup. Im amazed at the account of stuff I've collected over the years..now to use it! I have the weight setup, numerous dumbbells, bands, treadmill, punching bag, dvds, wii stuff, kettlebells, etc. I have very low upper body strength so I think I'm going to make a bar out of pvc and sand to learn the exercises and get used to doing it before attempting the 45 lb bar. Hoping hubby will at least hang out and spot me even if he doesn't wanna join in the fun. I do have pins on my set though for safety.
    I'll post back in a week or two in how it's going.
    You could also rack some light weight on either side of the pvc pipe. That's what I did when I was brand new to the powerlifts.
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    You could get another light barbell to use with your free weights until you can manage the oly bar.
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