Strength Training for Women (and Men too)

[chinadoll]

Over the past couple of days I have read a number of threads asking about weight/strength training. I have strength trained for four years and love it. I know there are a lot of knowledgeable strength training people on this board and I thought I'd start a thread so if anyone is thinking about it or has questions about strength training there's a reference point.

For myself, I NEVER thought weight training was something I could or would want to do. Much to my surprise, I loved it. It changed my body more than anything else I have done. It makes me feel strong and confident. I can see improvement from week to week just by seeing my weights go up. It doesn't bulk me up (that's a myth) and it boosts my metabolism.

So ladies (and gents) I am putting this in to see if we can recruit some others to the strength side of exercise.

[ValidRouge]

Re: Strength Training for Women (and Men too)

Hi, Jill. I'm an advocate of weight training and just started the 6WEC with 3 days of week lifting weights.

I always return to weight lifting because it is the only thing that will change the shape of your body. I look so much better and feel so much stronger when I'm lifting weights.

I just got done reading "The New Rules of Weightlifting for Women" and I'm going to follow that plan for the next 6 weeks. We'll see how it goes. In the past, I've done the Body For Life plan with good results. The key of both programs is that women should lift no differently than men. Lift as heavy as you can and build your strength by lifting more and more weight.

[OzLover]

Re: Strength Training for Women (and Men too)

I am going to start doing some weight training beginning next week. Last week my son stated that he needed to get to the gym to start lifting again. He can come to my gym as my guest & also help his mama!! Plus we get to have some time alone!!

My muscles are weak & it really impacts me in many ways! I love hearing that my metabolism will also be boosted!!

[carbless_in_seattle]

Re: Strength Training for Women (and Men too)

*raises hand*...I love weight training...it makes me feel so strong and its really empowering, it's also motivational, makes you want to do more cardio, etc...

and when i leave the gym after a session of weight training, i walk with such confidence and posture, I feel solid/sculpted, and sexy

[liv]

Re: Strength Training for Women (and Men too)

How about some kind of "challenge"? A thread where we commit to strength training schedule of our choosing and then report to each other to keep motivation up.
I like it too and would love to see what other experience.

[IrishMom82]

Re: Strength Training for Women (and Men too)

I would love a challenge. My only question is...where do I start? I have no idea where to start really. For a little while I was doing P90X but I don't think I was using the right weights or something.

I would love to get pointers on what excercises to do, how many reps, how much weight, etc. Unfortunately there aren't any gyms near me so I can't really depend on the machines. I'll have depend mainly on hand weights (that I'll need to buy!).

Thanks everyone!

[tacfla]

Re: Strength Training for Women (and Men too)

I have been going to my gym for the past year, mostly I would do 30 minutes of cardo and 20 minutes of the Nautalis equiptment. Well reciently I deceided to venture out to the weight room. I am hessitant to go when there is a bunch of guys there but I started to just make my way around and lift the many different weights and you know what I dont mind it and its sculping my muscles nicely. The flabby skin on my arms is starting to tighten up etc. so its pretty good I like it alot.

Robin

[chinadoll]

Re: Strength Training for Women (and Men too)

Joy and Carbless - i so agree with you both. Joy, I haven't heard of this program. Whoi is the author? I will look for it.

Living overseas I was extremely fortunate. A European, old school trainer was there with her husband and she did personal training to keep up her credentials and keep busy. I got training twice a week for a ridiculously low price as an anniversary present. I got adjustable dumbbells for Mothers Day 2007 (best gift they ever got me).

LIV I love the idea of a strength training challenge thread.

Irish Mom, without a gym, you really need to invest in a set of weights. But before doing that, I would make the effort to get somewhere to see if it is something you like enough to stick with before plunking down the $$$$.

I recently bought Gold's Gym adjustable dumbbells (they go from 10 to 50 lbs. For $229 and a really solid adjustable bench online for $129. I consider both of these VERY reasonable prices. The adjustables are nice because they take up little space and make changing weights a breeze. In your case, since you are starting out, I would also pick up small dumbbells in 2 or 3, 5, and 8 lbs. There are some exercises where I still use these little weights even though I am a fairly heavy lifter. (well at least I am getting there again)

Also, find a guide to a good program and read the techniques before you do them if you can't find a knowledgeable spotter or trainer. Otherwise you can injure yourself.

As far as sets/reps/weights go, I started with 4 sets of 12-15 reps and I started light and easy. I upped the weights a little each session until I could only just finish the last set. Then my trainer changed my routine up every so many months. This plan is as good as any to start.

I would also suggest that if you do lift, start with the biggest muscle groups near your core first - chest and back, then work out, shoulders, then bicep/tricep. Same with lower body. glutes, hamstrings and quadriceps (thighs) first then calves.
Always rest a full day between working same groups again, and my trainer always insisted I do cardio after weights.

I have to say I went two years without any injury and saw great results.

I am no authority, I just know what I have been taught and what works for me. But I am willing to share. Joy and Carbless, please feel free to correct me on anything I go amiss on.

So, how do we go about adding a Strength Challenge? Jimmie?

[chinadoll]

Re: Strength Training for Women (and Men too)

Tacfla, so far my only muscles where I really see the definition are my shoulders. But I love seeing them emerge too.

How do you like the free weights as compared to the machines? Just curious.

[Lyssie]

Re: Strength Training for Women (and Men too)

Sooo... if you want dumbbells, there are basic adjustable sets you can buy (about 80$ at Sports Authority) or you can build your own set (I bought the dumbbells without weights, then 4 plates of 2.5lbs, and 8 plates of 5lbs to start with and it was about $70). This way, you don't have to spend all the money the others cost (over $200 for some) and can be adjustable from 5lbs-60lbs or so. You can always buy plates to add since they're standard size.

I don't see a reason why anybody needs anything below 5lbs if you choose to go with the ones that are not adjustable.

Sparkpeople.com gives exercises and they demonstrate correct technique in videos so it's easy to follow along if you don't know them. It's always best to go with a lighter weight and make sure that you're using proper form before moving up to a heavier weight.

[IrishMom82]

Re: Strength Training for Women (and Men too)

Thanks ladies!

[DesertRain]

Re: Strength Training for Women (and Men too)

What is Body for Life exactly? I've heard so much about it and gone to the website and seen the amazing transformations but it has a diet program that is so not Atkins, yet I keep reading about people on this site doing it. How does that work? Is there a way you can do it without eating the meals suggested?

[chinadoll]

Re: Strength Training for Women (and Men too)

Body for Life is a program designed by Bill Phillips. It is a conditioning and strength training program plus an eating plan. As far as us Atkineers go, when people on site refer to it they usually mean they did just the training program but stuck to this WOE. It is a solid, easy to follow, and effective program. If you google "Body for Life" his site pops right up. I have the book and while not following it exactly have used many components of his training program in developing the routine I follow. It is a good way to get started. Also Sparkpeople.com is a great site as Lyssie said because it gives video demonstrations on how to do various lifts properly so you don't get hurt.These two resources would definitely get you off to a good start.

[chinadoll]

Re: Strength Training for Women (and Men too)

Joy, I can't wait to go to the bookstore now. I just read the reviews of "The New Rules of Weightlifting for Women" and it sounds like just what I need. I am also going to check out the one by the Muscle Fitness for Hers people. I have been chugging along with my weights but it is time to shake things up. I did pyramid sets yesterday and everything hurts this morning so I am on the right track. LOL

[quotidianlight]

Re: Strength Training for Women (and Men too)

Irishmom, I'm doing Power 90 and after reading a great book by a female body builder from the 70's, (I can't remember the name off hand) here is how I approach my weights. The max reps for most of Tony's exercises is 15 so I got dumbells heavy enough that I could just barely get out 8 reps. (I looked like a dork in the store but you gotta do what you gotta do). Then I used those until I could get the full 15 reps out of them and went back top the store and got the next weight up and started with the 8 min reps and worked my way up to all the reps again. I started with 7 pound weights and am now using 10's and need to buy 15's and 20's next paycheck. I'm probably going to get the ones with an actual bar and plates because after about 4 sets of the cheapo hex dumbells I could have bought the gold gym adjustable.