StrongLifts 5x5 for WOMEN?!?!

2»

Replies

  • Shfiftyfive
    Shfiftyfive Posts: 261
    You don't. Unless you have an injury, there's no need to modify it.
  • amandaharmon10
    amandaharmon10 Posts: 7 Member
    Coming from a fitness instructor I would recommend taking some weight lifting classes if your gym offers them. Many women have the same problems you are facing. Taking a class gives you a chance to ask someone questions, watch others, learn exercises and proper alignments (if you have a good instructor), and to get a feel for the weights. I cant tell you how much weight you should start out with because everyone is different. You just need to make a feel for it and find your starter weights. If you can do more than 12 reps and not feel anything then you need to add weight.
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    Well said guys. I started my wife off with the BAR ONLY on everything. Some of the more taxing lifts I had her repeat with the bar for a couple weeks before adding weight, that's about the only modifications we made.

    can't deadlift an empty bar properly. I'm sure she could do more than 45#.
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    Coming from a fitness instructor I would recommend taking some weight lifting classes if your gym offers them. Many women have the same problems you are facing. Taking a class gives you a chance to ask someone questions, watch others, learn exercises and proper alignments (if you have a good instructor), and to get a feel for the weights. I cant tell you how much weight you should start out with because everyone is different. You just need to make a feel for it and find your starter weights. If you can do more than 12 reps and not feel anything then you need to add weight.

    I am a fitness instructor too. Do not take something like "group strength", "body pump" or other barbie weights set to music, and believe that it will teach you how to lift weights.

    You need to learn how to lift FREE WEIGHTS properly, and no group exercise class will teach that. There are many videos on stronglifts and by Mark Rippletoe and others online that will show you how to lift properly. The first time you hit the weight room, ask someone to help. They will be happy to help you.

    DON'T use the Smith Machine, regular or 3D.

    have fun!
  • stormieweather
    stormieweather Posts: 2,549 Member
    SL 5x5 has you start off with an empty bar on all 5 lifts. Then you add 5 pounds each workout. This gradual progression helps you become accustomed to the lift, learn proper form and gain confidence. Don't feel dumb or bad that you are lifting only an empty bar, everyone is supposed to do that who uses this program.
  • Shfiftyfive
    Shfiftyfive Posts: 261
    Well said guys. I started my wife off with the BAR ONLY on everything. Some of the more taxing lifts I had her repeat with the bar for a couple weeks before adding weight, that's about the only modifications we made.

    can't deadlift an empty bar properly. I'm sure she could do more than 45#.

    Technically it would be like a Hang Clean is to an Olympic Clean. You're probably losing out on the extra strength needed to pull from the ground, but unless one has access to bumper plates and/or lighter bars, I don't know how else one would go about doing deadlifts when they can only do 45#.
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    SL 5x5 has you start off with an empty bar on all 5 lifts. Then you add 5 pounds each workout. This gradual progression helps you become accustomed to the lift, learn proper form and gain confidence. Don't feel dumb or bad that you are lifting only an empty bar, everyone is supposed to do that who uses this program.

    Be aware that you can't deadlift properly with plates smaller than 17", or an empty bar. If your gym does not have bumper plates, make sure to stack plates flat on the ground underneath each side (and cover with a towels so the bar won't roll) so you can get the bar to proper height. An empty bar on the floor cant roll over your toes, so immediately you are pulling at an angle, and you risk back pain. Pulling from a rack is . . . a rack pull, not a deadlift.
  • puggleperson
    puggleperson Posts: 740 Member
    WOW! Lot's of great information. Thank you all :flowerforyou:
    I am not planning on going to a gym.. I HATE GYMS !!!! I am going to buy my own set of weights and a bench..
    Yesterday i was so confused and today I think I have grasped the idea better from doing research and asking questions and of course all the help.
    I know I can be strong and I know I can do it!
  • DeanneLea
    DeanneLea Posts: 261
    Bump

Categories