Ladies, when did you see strength training results?
megmay2591
Posts: 621 Member
Hello! I had my first weight training session on Tuesday and it's very exciting. I'm wondering, how long it took some of you to see any results? I'm training twice a week.
Tuesdays:
Warm up is 10 minutes of Cardio and stretch
Chest Back and Core
Barbell Bench Press 3x10 -- Seated Row 3x10
Barbell Incline Press 3x10 -- Lat. Pull Downs (wide grip) 3x10
Dumbbell Chest Flies 3x10 -- Front & Lateral Raises 2x10
Any Core activity you want 3x20
And then on Thursdays:
Legs and Arms
Leg Extensions 3x10 -- Bicep Curls 3x10-15
Leg Curls 3x10 --Tricep pull downs 3x10-15
Leg Press (Squat) 3x10 -- Over head Tricep Extensions 3x10
Any Core Activity you want 3x20
Any idea if I'll see results in a few weeks, longer? Or what? I plan on increasing the weight every week.
ETA: I'm eating a minimum of 1500 cals per day, yesterday I burned 511 during my strength training and ate all of them back. My TDEE is around 1900-2200.
Tuesdays:
Warm up is 10 minutes of Cardio and stretch
Chest Back and Core
Barbell Bench Press 3x10 -- Seated Row 3x10
Barbell Incline Press 3x10 -- Lat. Pull Downs (wide grip) 3x10
Dumbbell Chest Flies 3x10 -- Front & Lateral Raises 2x10
Any Core activity you want 3x20
And then on Thursdays:
Legs and Arms
Leg Extensions 3x10 -- Bicep Curls 3x10-15
Leg Curls 3x10 --Tricep pull downs 3x10-15
Leg Press (Squat) 3x10 -- Over head Tricep Extensions 3x10
Any Core Activity you want 3x20
Any idea if I'll see results in a few weeks, longer? Or what? I plan on increasing the weight every week.
ETA: I'm eating a minimum of 1500 cals per day, yesterday I burned 511 during my strength training and ate all of them back. My TDEE is around 1900-2200.
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Replies
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It was a few years ago I started but I wanna say it took about a month for me to start seeing changes.0
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I start feeling amazing after as little as 2 weeks. It takes more than a month for me to see a weight loss or inch loss from it, but it DOES happen.0
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I start feeling amazing after as little as 2 weeks. It takes more than a month for me to see a weight loss or inch loss from it, but it DOES happen.
Same with me0 -
I started seeing definition in my arms & shoulders about 2 weeks after beginning ChaLEAN Extreme. Now I notice changes almost weekly since I'm getting into heavier weights :happy:0
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I started Jillian Michaels 30 day shred about 13 days ago (on level 2 now) and I can already tell a difference in my arms. Pants are loose also. I've been doing it 6 days a week though and it is cardio and strength but only about 25 - 30 minutes including the warm up and cool down..0
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I start feeling amazing after as little as 2 weeks. It takes more than a month for me to see a weight loss or inch loss from it, but it DOES happen.
Ditto. I think it also depends on how much body fat you have starting out and where you carry your fat. I saw my arms and legs really tone up and shape up first. The abs/chest are much harder for me, but I'm seeing good changes there now too.0 -
Might have to snag your routine...I'm trying to find a good place to start with weights!0
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I started seeing results after 2weeks0
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My first month I did a strength training class 3x/wk and a strength&conditioning class 2x/wk and after three weeks I lost 1 1/2" off my hips. I gained weight at first but lost inches simultaneously and the weight came off and then some in my second month.0
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I could not continue the shred due to wrist issues... but just on level one i can see the arms shaping up...I started Jillian Michaels 30 day shred about 13 days ago (on level 2 now) and I can already tell a difference in my arms. Pants are loose also. I've been doing it 6 days a week though and it is cardio and strength but only about 25 - 30 minutes including the warm up and cool down..0 -
Just a few weeks with my arms/shoulders/back.....still waiting on my hips and butt to catch up
. I've lost two pant sizes in my waist from heavy lifting (no actual ab work). 0 -
I started seeing results after 7 weeks. But for the first 4 weeks, I was not eating enough, which was a mistake. I started eating higher calories plus my calories burn in my 5th week. Now in my 7th week I can see a flatter tummy and abs!!!! You have to feed those muscles!!!!0
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I got inch loses straight away but only just noticed muscle definition and that's 2 months later0
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TAKE PHOTOS!!!! AND MEASURE!!! I was silly and didn't do that in the beginning.. I regret it now because i know I had serious results but I don't know to what extent exactly...0
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Strength changes: Immediately. I enjoy training for strength as it is instantly gratifying to progressively load and see the weights I'm lifting go up every workout.
Minor changes in looks: 2 weeks. I definitely started noticing veins popping up in my hands and feet that I didn't know I had before, my collarbones became more prominent. I started noticing definition in my shoulders, triceps and quads. Not huge differences but enough that I noticed.
Weight: A month. Now that my diet is a lot more consistent and on point, the weight is definitely coming off a lot easier.0 -
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Hmmm not sure if you would see much results fast -- what are you lifting - meaning lbs.0
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I think it depends on the kind of results you're looking for. It took me close to 2 months of heavy lifting to see and feel a difference in my body.
My favorite result, though, has been the change in my confidence and interest in fitness. I feel AWESOME about being one of the only ladies in the weight section. I love being strong. I love feeling physically fit. I love the feeling of being able to lift a little bit more than I did last time. I love eating a full, (mostly) healthy, 2000+ calorie diet to support my lifting. That result has been gradual, but has meant everything to me.
And no, I didn't get bulky :laugh:0 -
I start feeling amazing after as little as 2 weeks. It takes more than a month for me to see a weight loss or inch loss from it, but it DOES happen.
Ditto. I think it also depends on how much body fat you have starting out and where you carry your fat. I saw my arms and legs really tone up and shape up first. The abs/chest are much harder for me, but I'm seeing good changes there now too.
Yep. I'm a pear so the top half of me starts looking incredible very shortly after starting any kind of exercise. My butt / hips though are flabby and stubborn and hopefully will eventually be awesome like my belly / chest / arms.0 -
I could not continue the shred due to wrist issues... but just on level one i can see the arms shaping up...I started Jillian Michaels 30 day shred about 13 days ago (on level 2 now) and I can already tell a difference in my arms. Pants are loose also. I've been doing it 6 days a week though and it is cardio and strength but only about 25 - 30 minutes including the warm up and cool down..
Do you think it's ok to do the 30DS every other day and still get the same results?0 -
When I first started doing ChaLean Extreme I felt stronger after the first week! 0
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My first month I did a strength training class 3x/wk and a strength&conditioning class 2x/wk and after three weeks I lost 1 1/2" off my hips. I gained weight at first but lost inches simultaneously and the weight came off and then some in my second month.
This is what has always happened to me, which is why I did NOT like Weight Watchers ... I don't want a sad face when I log in my weight, thanks very much!! Strength training is what shrinks the fat. Muscle is heavy. Keep that in mind. It's a good thing to see a little gain when starting strength!0 -
It's really different for every person. Depends a lot on how heavy you are lifting (do you max out at 6-8 reps or are you still going at 12-15). What's you bodyfat % like? The higher fat percentage you have, the longer it's takes to actually see definiteion in your muscles.
For me, once I got back to really lifting after I had my son recently, it took a few months to really see definite changes in my body. I'm also a big person (6'1" and over 200lbs) so it usually takes a long time to see changes.0 -
I lift heavy and about weekly i see a new muscle popping uplol its so exciting0
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I could not continue the shred due to wrist issues... but just on level one i can see the arms shaping up...I started Jillian Michaels 30 day shred about 13 days ago (on level 2 now) and I can already tell a difference in my arms. Pants are loose also. I've been doing it 6 days a week though and it is cardio and strength but only about 25 - 30 minutes including the warm up and cool down..
Do you think it's ok to do the 30DS every other day and still get the same results?
I did it every day and lost 13inches0 -
I have 30% body fat I'm 5'4" and 142 lbs.
Chest Back and Core
Barbell Bench Press 3x10 = just the bar
Seated Row 3x10 = not sure, there were two red weights on either side...
Barbell Incline Press 3x10 = just the bar
Lat. Pull Downs (wide grip) 3x10 = 50lbs
Dumbbell Chest Flies 3x10 =10lbs
Front & Lateral Raises 2x10 = 10lbs
Any Core activity you want 3x20 = abdominal bench
The second set of the bench press, incline press, front and lateral rises were all hard, and by the third set I was exhausted by the time I was at 7-8 reps, and only got 8-9 reps on the third set.
Tomorrow I'm going doing arms and legs and I'll record everything so I can keep track of my progress!0 -
bump0
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I started New Rules of Lifting for Women (NROLFW) in January and I noticed results within 2-3 weeks. I also think you should take photos and measurements. It really helps with motivation too!0
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My weight lifting and krav maga partner started strentgh training with me in the beginning of November. A little over 4 months later she is very toned and very strong- her arms and back especially have seen great results and she remains "all female" (i.e. she does not look like an east german female lifter).
I believe after about two months of working out 4 days a week she (and I) really started noticing results.
She is not deceptively strong and hits like a 20 foot box truck. This summer we both are really going to work on strength and core as we have a tough mudder to run.
And we used the Big Beyond Belief program (modified for her- she replaced each weeks Day 4 by re-doing Day 3 since Day 4 is meant for massive muscle growth)0 -
Hi there!
I've seen great results strength training but honestly, I'm not super excited about your program. Take a look at New Rules of Lifting for Women to see an example of a great program for beginners and experienced lifters alike.
Here's things to look for:
1. Work outs centered around BIG compound movement like squats and deadlifts.
2. Work outs with very limited to no "isolation" exercises, ie, using machines to target a specific muscle. Isolation movements offer very limited benefits for people like us (not body builders)
3. Emphasis on free weights over machines.
I can't recommend the NROLFW enough - it was everything I learned over a year of trying to get healthy and fit combined into one place. Seriously worth the $15. BUT there are plenty of other good programs out there too.0
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