Ladies into Weightlifiting!

I'll add you right now I do P90X but in desperate need of incorporating weights.

DancingMoosie wrote: »

My lifting routine is usually around 5x5 or 4x6/4x4 of squat, bench, deadlift, OHP, rows or pull-ups, and then I add in higher rep sets of either glute bridge or hip thrusts. If I have any energy left in my legs, there might be some split squats/lunges.

What's OHP?

I'm in to weightlifting, I have a home gym. I try to lift 6 times a week, doing split routines, can always do with advice and help with workouts. Please add me :-)

Any tips, advice, programs will be definitely appreciated. I don't just want to look fit, i actually want to be fit.

I'm currently doing exercise out of Joan Pagano's Strength Training Exercises for Women (book), though for a number of exercises, I've increased my dumbbells beyond the max in the book. (Most of her exercises top out at 12lbs; I'm up to 17.5 on squats, side squats, and lateral raises at the moment). Also using ankle weights, a stability ball, a couple of lighter medicine balls (4lbs for warmups, 6lbs for one abdominal exercise) and a cardio step.

Right now, my main goal is fat loss. I'm strength training to preserve as much muscle as I can in the process. I don't belong to a gym and don't have a reliable spotter at home, so lifting heavy isn't currently in the cards. (I'm also not lifting more than 17.5x2 right now, so I think the 'bar' on a barbell weighs 40lbs by itself? Not quite ready yet.)

I've bought The New Rules of Lifting for Women and I'm slowly reading through it. Not sure whether I'll keep using Pagano's book while increasing the weights, shift to the new one, or do a combination. I seem to have a hard time 'graduating' from exercises, generally adding on, instead of replacing. (So I currently do one set of "Biceps 21s" with a pair of 15lbs, but 3 sets of "Biceps curls on a stability ball" 2 sets of 8 reps, 1 set of 12, with a pair of 8s. Should probably mention I've got some coordination issues and the ball is helping with my balance. Will I eventually drop one of the exercises? I don't know. Meanwhile, I seem to be handling them just fine, a full-body workout takes me 75 minutes, and I'm usually tired at the end of it, but feel fine the next day.)

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 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 ---