Women Who Lift

13567

Replies

  • aubreyjordan
    aubreyjordan Posts: 276 Member
    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) .
  • Geojerm
    Geojerm Posts: 291 Member
    edited April 2019
    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
  • Cassandraw3
    Cassandraw3 Posts: 1,214 Member
    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.
  • rontuueyeslikeafox
    rontuueyeslikeafox Posts: 99 Member
    brittanystebbins95 wrote: »
    I love my body more than I ever have before, even before I gained weight in the first place.

    I love this, even though it's so hard to picture for me

  • 33gail33
    33gail33 Posts: 1,155 Member
    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.
  • brittanystebbins95
    brittanystebbins95 Posts: 567 Member
    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.

    I'm not sure of actual definition, but when I think of lifting "heavy" I automatically picture super strenuous, can't speak during reps, can hardly finish the set type lifting.
    Whereas non-heavy lifting, you're still lifting weights, obviously, but not pushing your body to its absolute limit and you might be more focused on more reps with less weight.
  • Lolalikeslolagets
    Lolalikeslolagets Posts: 142 Member
    edited May 2019
    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.

    If you’ve ever failed a lift or come close I would say that’s lifting heavy
  • 33gail33
    33gail33 Posts: 1,155 Member
    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. :neutral: Maybe the written version is better - there is a 100+ page PDF included with my download maybe I will just use that.
  • whmscll
    whmscll Posts: 2,254 Member
    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).
  • mfponly519
    mfponly519 Posts: 4 Member
    I've been lifting for almost 5 years. I've had to change my name and create a new account, mfponly519. Formerly "bobbinalong"...there is info on that page and I would welcome any new friends from the lifting world!

  • gradchica27
    gradchica27 Posts: 777 Member
    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. :neutral: 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.
  • kara_tastic
    kara_tastic Posts: 38 Member
    Add me 😊I just started adding weights and love it! I have small muscles in my arms yay!

    I do HIIT workouts, my elliptical and now weights. For now its my dumbbells and kettlebells. I have 5 kids from ages 19 yo down to a 2yo so the gym is not easy for me to do right now.

    I like using YouTube videos for HIIT and strength training. Seems following someone on YouTube videos pushes me. I’ve gotten great results so I’m happy ok not happy with my stomach!! I follow the keto way of eating also... I lost 29 lbs. But this freaking stomach is taken forever to go away!!! This is my only complaint 😊
  • kara_tastic
    kara_tastic Posts: 38 Member
    deputy_randolph wrote: »
    I competed in a few powerlifting meets (I hold a bunch of state records (mostly b/c not many 35+ year old women compete).

    Don't compete any more, b/c I only enjoy the training...as soon as I decided to stop competing, I hit my bench goal. 160lbs on bench at 136lbs!

    Congratulations! ❤️❤️

  • aubreyjordan
    aubreyjordan Posts: 276 Member
    gradchica27 wrote: »
    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. :neutral: 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.

    I haven't listened to the audiobook, just read the hard copy. I just purchased the eBook of the new version. I'm reading through it. He did change his calorie and macro calculations. Right now his recommendation is 40/40/20 P/C/F which I still find unmanageable (I need more fat and slightly less protein), but his calorie target was more on target for what I've figured out works for me. He also changed the workout plans in the bonus material. So far, I much prefer the new workouts.
  • ExistingFish
    ExistingFish Posts: 1,259 Member
    aubreyjordan wrote: »
    gradchica27 wrote: »
    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. :neutral: 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.

    I haven't listened to the audiobook, just read the hard copy. I just purchased the eBook of the new version. I'm reading through it. He did change his calorie and macro calculations. Right now his recommendation is 40/40/20 P/C/F which I still find unmanageable (I need more fat and slightly less protein), but his calorie target was more on target for what I've figured out works for me. He also changed the workout plans in the bonus material. So far, I much prefer the new workouts.

    Dang, that is TIGHT on the fat. I much prefer 40/30/30 (C/P/F) (what NROL recommends, and I've seen it recommended much on here). I personally find 40/25/35 or 45/25/30 work for me, I get a few more calories (breastfeeding) and 25% protein really satisfies the generous recommendation of 1g per 1lb body weight (not lean body weight, total body weight). 40% protein would be an insane amount of protein!
  • tthickens637
    tthickens637 Posts: 312 Member
    scribblemoma wrote: »
    Here’s how I’ve been shaping up in just under 5 months on 40|30|30 (C|P|F) with progressive heavy lifting and a very small (150-200 daily) deficit! Not too shabby 🙂 Not even 4 pounds lost between the two!

    l83g0oxoz4vx.jpeg

    I love how the body shape changes sooo much even when weight doesn't. Thanks for sharing your great accomplishment - very inspiring!!
  • aubreyjordan
    aubreyjordan Posts: 276 Member
    ExistingFish wrote: »

    Dang, that is TIGHT on the fat. I much prefer 40/30/30 (C/P/F) (what NROL recommends, and I've seen it recommended much on here). I personally find 40/25/35 or 45/25/30 work for me, I get a few more calories (breastfeeding) and 25% protein really satisfies the generous recommendation of 1g per 1lb body weight (not lean body weight, total body weight). 40% protein would be an insane amount of protein!

    I'm currently doing ~40/30/30 on C/P/F, though as long as I hit protein, I let the other two fall where they will (usually a little over on carbs and a little under on fat). That puts me slightly under the 1g protein/1lb of bodyweight though (currently 148 lbs). I just don't think I could push protein higher than the 130g I currently aim for without adding in shakes and cutting something else out.

  • tthickens637
    tthickens637 Posts: 312 Member
    Bend_and_sway wrote: »
    shxcghega2ba.jpg


    I did TLS for a whole year. I'm on my second book. I fell off a bit with my diet and I've been trying to get back on board. His macros were sets for too low in fat for me but the calories were good for a cut.

    TLS?? You look awesome! Very inspiring -Thanks for sharing!

Categories