Strength Training for Women (and Men too)

**Lyssie** · July 9, 2008, 06:20 AM

Re: Strength Training for Women (and Men too)

My gym boyfriends loved me like no real boyfriend ever did...

**Treece** · July 9, 2008, 07:32 AM

Re: Strength Training for Women (and Men too)

Thanks Joy for the great advice. You mentioned adding weight. Is it advisable to use wrist or ankle weights as I progress?

This thread is excellent! Thanks everyone!

**chinadoll** · July 9, 2008, 09:57 AM

Re: Strength Training for Women (and Men too)

Teresa, I don't like wrist weights and ankle weights myself. I feel like it puts strain on joints that is unnatural. For squats and lunges I prefer hand held dumbbells or barbells, or on the Smith machines if you don't feel secure with a barbell (I always use the Smith for squats and lunges because I have knee issues and don't trust my knees not to give--they seem to do so on rare occasions and I never know when.

A Smith machine is a barbell that is permanently connected to a stand. It slides vertical up and down so you can do your exercises but is not loose, dead weight that can throw you off balance like a full barbell. It provides some security and stability. If I am working without a person to spot me, it allows me to workout with a sense of security since a twist of the wrist will secure the weight if I have a problem.

**chinadoll** · July 9, 2008, 10:02 AM

Re: Strength Training for Women (and Men too)

Nichole, if you love the lifting and your gym costs are going to go up $75 a month, I would consider getting your own dumbbells and weight bench. You can get a small bar and just a few plates or if you have little space and adjustable set. The only exercise I really miss from the gym is the lat pulldown. Most everything else I can work around and I am even trying to figure out a way to rig a resistance band to do my lats with a ceiling ring and band.

I find that I have been disciplined enough to follow through at home because I love the weights so much and what it does to my body.

**julirama723** · July 9, 2008, 10:06 AM

Re: Strength Training for Women (and Men too)

Lyssie, your list of gym boyfriends is legendary. I have like, 3, whereas you have like, 3 thousand.

I've actually heard mixed opinions about the Smith machine; some say it's awesome, and some say it's not that great if you have knee problems, because it prevents natural motion of the squat.

One note: there is some controversy about the Smith Machine and the fact that some believe it takes the body through an unnatural range of motion, which can cause injuries and imbalances. Do a variety of squats in your workouts and you can keep your body balanced and strong.

To the poster a few posts back, plies are a ballet move. For the gym, we'd call them ballet squats or wide-leg squats. I love to do them holding a plate weight. Spread your legs wider than shoulder distance, turn your toes out to a 45 degree angle. Keeping the spine long, slowly lower to a squat, and slowly lift to standing.

This thread is making me antsy. I can't wait to get back to the weight room 4x/week!

I like working out with all the guys, it makes me feel tough. It's really funny, there are only a couple other women who work out regularly down there. When a gym bunny comes in and does her ab work (using none of the equipment, mind you) after her 4.3 hours of cardio, everyone rolls their eyes. It's like, come on, pick up a freakin' weight for cryin' out loud...

**Lyssie** · July 9, 2008, 10:11 AM

Re: Strength Training for Women (and Men too)

Being a gym bunny, i take offense to that comment, I mean like, if I weren't, how would I be able to amass the quantities of gym bfs that I have/had?!

For the Smith Machine, it also makes you believe that you're doing more weight than you actually are - since it compensates - plus you're not using as many muscles to stabilize yourself (as with any machine vs. free weights).

**julirama723** · July 9, 2008, 10:15 AM

Re: Strength Training for Women (and Men too)

Lyssie, you're not a gym bunny, you're a gym RAT!

But maybe you're part-bunny. Do you wear those little pink pants with words on the butt?

My least favorite leg exercise is the stationary squat. I HATE those. But they work. And I like seeing my rear leg, it all it's callipygean beauty.

**Lyssie** · July 9, 2008, 10:21 AM

Re: Strength Training for Women (and Men too)

i have bunny ears in my car (that were bought *for* me not *by* me).

I love straight-legged deadlifts... mmm... and the donkey kicks work your tushie like no other.

**Alexa** · July 9, 2008, 10:28 AM

Re: Strength Training for Women (and Men too)

Talking of abs - what abs work do you all do with weights? NB I don't have a bench. I do a lot of abs without weights but did some on an incline bench the other day (which I can't do often) and it made me realise I don't feel it in my abs any more. I did after that though - wow. Any ideas of replicating that at home?

**ValidRouge** · July 9, 2008, 02:41 PM

Re: Strength Training for Women (and Men too)

Alexa, you can sort of replicate that on a swiss ball.

**TheDogAteMyName** · July 9, 2008, 03:43 PM

Re: Strength Training for Women (and Men too)

Deadlifts kill me, but they are a favorite of mine. I'm out of here in the next 20 minutes to do some strength training. I'm going to try a new class tomorrow and if that doesn't do it...I'm off to the men's club

China - My gym membership will stay the same, but if I decide to do CrossFit instead of the gym it will be $75 more than my current membership. I'm torn because I love the idea of CrossFit, I'm just not sure I can give up all that my gym offers (pool, tennis, tons of stuff for the kiddos, etc...) My husband would totally build me a gym if I asked him. He knows that I would use it and he's one of those adorable types that spoils me

I think I would need rings and a pull-up bar. I'm laughing just thinking about it...

Lyssie and Julie pretty much have me talked into the weight room. I think I can do this. I don't have any friends that lift so there won't be anyone to buddy up with. It's just getting over the initial fright.

**IrishMom82** · July 9, 2008, 04:19 PM

Re: Strength Training for Women (and Men too)

I started yesterday! WOAH am I sore! It was an awesome workout though. It was mostly shoulders and arms. Tomorrow I'll either do legs and back or chest and back. I hate lower body workouts...blah.

**chinadoll** · July 9, 2008, 06:59 PM

Re: Strength Training for Women (and Men too)

Irish, I hear you. Squats and lunges are the worst.

Nichole, I get it now. Hey, maybe if you start another shy buddy may appear before long since you are boldly going where no woman has gone before.

**julirama723** · July 9, 2008, 07:16 PM

Re: Strength Training for Women (and Men too)

Nichole--that's good to hear! Get your butt in there and start sweating. The *best* feeling ever is knowing you're really improving and building muscle...it's when you do an exercise with heavier weights than some strutting peacock of a guy next to you.

**IrishMom82** · July 9, 2008, 07:20 PM

Re: Strength Training for Women (and Men too)

Originally posted by julirama723 View Post

The *best* feeling ever is knowing you're really improving and building muscle...it's when you do an exercise with heavier weights than some strutting peacock of a guy next to you.

Ooo that would be awesome!!! haha!

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