Ladies into Weightlifiting!

I started working out in November. 40 years old and had never been to a gym (yes, seriously!), but I really like the strength portion of the workout vids I was doing, so I decided to take a community ed weights class for women. It's the first time the instructor has taught this class, so it is a little disjointed and disorganized, but it gotten me comfortable with walking in the weight room and using the equipment in general.

Since I lost my job, I've been going in every other day during the dead times so I can play around. But I do find myself feeling extremely self conscience the second anyone else walks in. It's a local rec center in a small town, so it's not the greatest and biggest selection of equipment, but it's affordable and gets me started.

Tattooedmom44 wrote: »

minstrelofsarcasm wrote: »

I just started general strength training, and my recovery takes forever. I'm incredibly well hydrated and I usually hit my protein goals, but my muscles are killing me on the regular. Any recommendations?

Get used to it lol. Just kidding. Are you stretching after your workouts? I find using a foam roller after helps, and a warm bath with epson salt. I also use glutamine. Seems to help me with muscle recovery.

I don't use my foam roller nearly enough, and I did a bit of stretching, but had to rush off to take care of a few things, so I probably didn't adequately stretch. Thanks!

Katiebear_81 wrote: »

minstrelofsarcasm wrote: »

I just started general strength training, and my recovery takes forever. I'm incredibly well hydrated and I usually hit my protein goals, but my muscles are killing me on the regular. Any recommendations?

I find the moderate to higher carbs really helps. Also: are you sleeping well? What is your overall deficit? Is it too aggressive?

sardelsa wrote: »

minstrelofsarcasm wrote: »

I just started general strength training, and my recovery takes forever. I'm incredibly well hydrated and I usually hit my protein goals, but my muscles are killing me on the regular. Any recommendations?

What program are you running? Are you in a steep deficit?

I've been doing a low carb thing for a while, maybe it's time to switch it up. I'll have to try it out.
1. I'm getting 7-8 hours a night regularly, a little less on weekends (my body likes waking me up at 6:30 if I'm not awake yet, which ruins a lot of socializing at night for me)
2. Overall deficit: I'm running on 1400-1500 calories a day
3. It's a new regiment, so my body is still getting used to the motions, which is probably why it hurts so much. After I do it a bit longer, my muscles should get used to this, right?

Thanks for the help, ladies! I'm still figuring out how to incorporate strength workouts into my fitness plan.

mousemom18 wrote: »

Hi ladies! Do you know any trusted sources for recommended weight programs or routines? My goals are to strengthen my legs so I can avoid running injuries and to build upper body strength for a Tough Mudder. Thanks so much.

Here is a great list you can check out
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

I lift! Feel free to add me also. Recently I’ve also gotten into some videos of Jullian Michaels too, but I feel stong when I’m lifting.

Hi !!

I am also a lifter (who woulda thunk THAT 2 years ago Tsssss)

I am on a weight loss journey and am down 62 pounds and have about 23 to go. I started incorporating strength training last year and I love the difference it makes on my body. The scale has another opinion of me lol but that's fine with me. For me, slow and steady is best as I was diagnosed with BED (Binge Eating Disorder) in 2015.
I started lifting with Chalean Extreme then stopped... went on the complete a Round of Piyo (bodyweight training) and I am now 3 weeks away from completing a full round of Hammer and Chisel. No, I am not a BBCoach nor do I strive to be.

I love lifting. I am definitely addicted AND PROUD OF IT !
I love hitting PB and I just want more and more !!

I have a vacation planned end of March and when I get back on April 1st I am starting P90X.

Please feel free to add me to keep one another accountable and support each other !

A few of us have a side group on here of people who want accountability and the team aspect of it. We post our weekly plan and keep one another informed during the week... It's really motivating ! 4 of us are on Hammer and Chisel right now, one on P90X and one is training for a Half Marathon.
--- If anyone wants to join, just wite me, I'll tell you where to go ---

I lift as part of my overall training program (I'm not looking for bulk or any particular body shape/look). I do 'heavy' lifting 3-day splits on weeks 1 and 3, and a CrossFit inspired lifting program 3 days on weeks 2 and 4. The other two days a week are more of a muscle endurance routine as that is a big need for my racing. Weekends are just work or riding (so, sport specific training).

^^
Good for you! You will be surprised with how much confidence you build with lifting (least for me.)...and I feel it can be IMO normal to feel some intimidation (me when I began) but how once you get in your groove you wonder why you didn’t pick it up sooner!

DancingMoosie wrote: »

yoliyoda wrote: »

After doing some investigating, I'm going to start StrongLifts 5x5 next week. I'm excited, but intimidated.

Stronglifts is pretty straight forward and easy to follow. Don't worry too much about adding 5-10lbs per workout though. Take as long as you need to to master the form and get comfortable with the lifts before increasing. The smaller the fractional plates you have, the better. I like 5x5 and add some extra glute work. If I can't increase the weight for 5x5, I might only do one set at the higher weight or do 4x6 or 5x6 at the same weight before increasing.

Thank you so much for the info. I can barely control the bar with no weight and was wondering about adding weight. Thank you, this is the kind of info I need.

TiisTitanium wrote: »

This is a useful article about increasing weights and loads on the barbell.

https://www.niashanks.com/women-fractional-plates-barbell-exercises/

I decided to make my own fractional plates, will purchase the necessary items tomorrow.

I've just started getting back into weights after about 3 years of nothing and need some support to stay motivated. Feel free to add me x