BalletAndBarbells Member

Choose a tried and tested programme rather than just lifting blind. There are lots out there - I'm a fan of SL5x5 but not everyone gets on with it - you need to do a little research and find what works for you. Watch your form - video it and don't add weight unless you're 100% perfect form and finding the weight…

I often end up doing SL 2 days in a row due to available time for gym. Just take care not to lose concentration and risk injury. Particularly at the beginning when weights are lighter you'll be fine. Once the weight is heavier you may find 2 days squats too much but you could do BW squats on day 2 and still do the other 2…

Shoulders need to go back and down - imagine tying your scapula to your waistband! Then tighten every single muscle in your body, breathe in, brace your core and stand up! Don't think about lifting the bar, think about keeping your back straight, muscles taught and standing up. Your hips go forward but don't think about…

I smell a troll! Good luck with your boring gym days and awful protein shake diet - I look forward to seeing the results! Oh, and what do you plan to do Fri through Sunday?! Lucky you not having to work until 2017 :wink:

Where are you a CF trainer as I'd like to give it a go and you sound like you know what you're doing?!

I am nearly 40 year old female and I have been stronglifts and group circuit training class for a few months so it is possible to do both. It depends entirely on your goals, I want to increase strength and improve body composition but I'm not focused on competitively getting the weights up and up - if you are going…

I think it entirely depends on your goals, what you enjoy and what motivates you to keep at it and push yourself. Initially I started building strength and muscle endurance with group classes such as body pump and circuit training. I still go to circuit training but I've given body pump a rest and moved out into the gym to…

Another vote for SL5x5 - I'm 3 months in and still enjoying it and seeing progress.

Another vote for SL5x5 - I'm 3 months in and still enjoying it and seeing progress!

There are plenty of us on here! Try the lifting forums too.......

If you are looking at 45 mins 3x a week I would second the recommendation of SL5X5. Easy to follow and about 45 mins 3x per week! I got into lifting through going to les mills body pump classes which are more cardio as they are high rep, low weight. I enjoyed them but got frustrated when I couldn't add more weight either…

I've been doing SL for 3 months and I still do cardio on the other days. It might mean you can't progress the weights as quickly because you're cutting the recovery time but unless you want to be a pro lifter that doesn't really matter too much. My schedule looks like this: Mon - ballet Tues - spinning and circuit training…

^^^^ this! I'm similar in that I just wish I'd started lifting earlier! I'm doing SL5X5 and can't recommend it highly enough! I don't particularly think you need a trainer as you can watch the form videos on line but if it helps you get the confidence to enter the weights section then do it! I met someone from mfp to do my…

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If you look up stronglifts there are form videos which show you how to do all the exercises. If you're unsure if you're doing then right - video yourself and watch back.You don't need a trainer to do a simple beginner program like stronglifts. I was put off starting lifting for months because of feeling intimidated by the…

There is no right or wrong - you need to do exercise you enjoy and find a programme you will stick to. That is how you get results. However, weight loss starts in the kitchen and you need to eat at a deficit to drop pounds. As for adding lifting in order to preserve muscle mass and help with the saggy skin issue I would…

In my first month of SL5X5 I lost 1 inch from waist and 1.5inches from hips. I felt fitter and stronger and liked the way my body looked more than prior to starting. I was also eating in a deficit but not a huge one and I don't take all the rest days which SL prescribes - I do spinning, circuit training and running as well…

Here's the 1st 10 days for April: 1st: 1 hour spinning 2nd: 1 hour weightlifting, 2 hours spinning 3rd: 45 mins running 4th: rest day 5th: 1 hour spinning and 1 hour circuits 6th: rest day 7th: 1 hour circuit training 8th: 1 hour spinning 9th: 1 hour weightlifting plus 2 hours spinning 10th: 1 hour circuit training and…

I started SL5X5 after getting into lifting through body pump! I waited until I was about 10lbs away from my goal weight because I just didn't have the confidence to enter the weights area at the gym. Now I just regret not having started it sooner so I would say to for it now! There is no reason you can't do it in a deficit…

I'm hypermobile and lift weights following the SL5X5 program. I've found a reduction in knee problems but I don't suffer with my neck so not sure my experience is that helpful to you. I do sometimes find the lifting upsets my wrists but only when going heavy on a Deadlift or rows and I think that is mainly down to poor…

^^^^^this. I definitely champion SL5x5 for beginner lifting

Another vote for SL5x5 but you will need to join a gym. 10lb dumbbells are fine for adding a little weight to a bodyweight program but as you said you wanted to start a strength training program you will need to add progressive weight. As others have said - you need to weigh and accurately log your foods as calorie surplus…

March 21st: rest day March 22nd: 1 hour spinning, 1 hour circuits and 1 hour lifting. March 23rd: 2 hours spinning March 24th: late finish so enforced rest day March 25th: rest day March 26th: 1 hour lifting plus 1 hour spinning March 27th: 1 hour circuits. Total for week 3: 8 hours. March 28th: 1 hour lifting and 1 hour…

I can highly recommend SL. Don't waste money on a trainer - they're often crap anyway! Watch lots of form videos and get in the gym and practice - video yourself to check your own form. I was massively intimidated initially but once you get going, it's fine I promise! Just do it! I put it off for months and then my biggest…

You're not wasting your time if you enjoy the barre classes! I would say to do both but that's only because I do heavy lifting and ballet and love both! I also spin and go to circuit training but I do them all because I enjoy them! You need to lose the fat by eating right and you need to be more patient, it's a long road!…

Deadlifts are easier because your glutes are the biggest muscles in your body and because you're used to lifting things up from the floor - however it's also easier to put too much strain on your lower back and injure yourself if you do it with poor form because the weight is too heavy for you. If you struggle to lift the…

good for you - I'm still fighting with 20% - having said that, half of that is boobs and I wouldn't be without them! Nice work - now you have to keep it up! If the "fat" you're concerned about is in the lower abdo then it is probably a combination of the lack of abdominal musculature low down and some saggy skin - hey…

Wow, 95lbs is impressive bench if you say you have poor upper body strength and you started out struggling with the empty bar! I'm currently stuck at 37.5kg for my bench which is about 82lbs but I'll perservere. Congratulations on your achievements - good job!

I agree - find a structured programme to follow. I'm personally don't SL5X5 because it's just 3Xper week and easy to follow. I'm really enjoying it and definitely seeing results in terms of both strength and body composition even though I'm still eating at a deficit to drop the last few lbs/decrease my BF%. Look up…

Good for you! It is hard work initially but once you get into a routine and see results it gets easier. I have lost 60lbs and gained a massive amount of fitness over the last year. Add me if you think it would be helpful for support on your journey. I'm following stronglifts and do spinning and circuit training so if you…