Women Who Lift

Geojerm wrote: »

Would anyone be willing to help me develop a workout schedule?
I currently do classes Mon night & Wed night.... Strong by Zumba (HIIT style) & Zumba 8:30 pm 1 hour classes

I want to add weights a few times a week ... and think the morning would work best but not sure how/when to structure that around my classes.

If I work out in the mornings... is that enough break from class the night before? class ends 9:30 pm morning workout would be 6 am

I saw some recommendations on this chat I want to try : 5X5 app and I am picking up New Rules of Lifting from local library

any suggestions on how many days a week to start with ? keeping in mind that I want to keep my evening classes, and not burn myself out
Thank you

The night class and then morning lifting would be fine. My only concern would be if you are able to get enough sleep in between. It is recommended to get at least 7 hours of sleep and you would be cutting it very close, especially if you plan to eat and shower in between. Sleep is a critical part of recovery.

I just turned 54 and have been "lifting" (strength training?) for the last couple of months. Just wondering what is meant by "lifting heavy". Like how heavy is heavy? I used to do dumbell workouts back years ago but now starting with barbell and machines (in my basement). I can't do squats beyond bodyweight right now because I also have tri-compartmental knee arthritis, but working on deadlift and overhead press etc.

33gail33 wrote: »

I just turned 54 and have been "lifting" (strength training?) for the last couple of months. Just wondering what is meant by "lifting heavy". Like how heavy is heavy? I used to do dumbell workouts back years ago but now starting with barbell and machines (in my basement). I can't do squats beyond bodyweight right now because I also have tri-compartmental knee arthritis, but working on deadlift and overhead press etc.

It means lifting heavy for you. I started in Feb. using an empty 28-pound curl bar for deadlifts and squats because the empty 45 pound Olympic bar was too heavy (I have lower back issues also). I have been very slowly adding weight and am just now able to squat and deadlift with the empty Olympic bar. And I have seen progress even though the weight I am using is ridiculously light for most other people. I’m very proud that I can now lift 25 pound dumbbells with each arm for the seated shoulder press. Anyway, start with what’s comfortable and add weight consistently each time, and you will progress (I walk around the gym with my program and a clipboard to keep track).

33gail33 wrote: »

aubreyjordan wrote: »

sardelsa wrote: »

dimasj wrote: »

I am new to lifting, have been a cardio queen most of my adult life. Do any of you post your workouts so that I can get ideas of what other women do in the gym?
Right now I spin about 5 days a week and try and lift 4-5 days too but I am just sort of winging it and doing an upper lower body split but not really sure what exercises are best.
Any advise and or routines would be much appreciated.
Thank you

This link contains a list of lifting programs to get you started
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

That's how I came across Thinner Leaner Stronger. I'm really enjoying that program with a few minor tweaks (removed calf exercises and added extra upper body) .

I downloaded the audiobook Thinner Leaner Stronger and it is absolute torture - it's like listening to a condescending robot who just learned to read last week. Maybe the written version is better - there is a 100+ page PDF included with my download maybe I will just use that.

Nope, I found the book to be same tone, but at least you can speed read through the annoying bits!

I am finishing up Week 5 of TLS and still don’t know what I think. I stopped doing the recommended HIIT volume after week 2 because I haaaate bike sprints (which he recommends) and the HIIT videos I enjoy are too much for my hips when combined with 5 days of heavy lifting. I could feel an injury lurking one heavy squat away.

After that I feel better, and my weights are improving almost every week for at least 1-2 lifts (I beat my PR for deadlift and bench), so I do like that. I am pretty sore from pushing so hard, so even if I weren’t going on vacation this week I might have done a deload week instead of trying to finish out 3 more weeks.

And I couldn’t last 3 days with his calorie recommendations, which he said weren’t low carb but pretty much seemed that way for me once I hit the protein (though that itself was Herculean for a vegetarian, since a good bit of my protein comes with more attached carbs than meat I suppose). I think for losing he wanted me at 1378 without adding anything back for the 5/week lifting and not much of anything for the 3-4/week 30 minute hiit sessions. I was starving. So back to MFP recommendations with a protein emphasis.