Strength Training for Women (and Men too)

[chinadoll]

Re: Strength Training for Women (and Men too)

I HATE PLANKS so I alternate with Pilates moves and crunches. I have been lifting on and off for about 4 years. I just started back after about 8 months off in March.

I started with 10 pound dumbbell presses and 15 on pullovers. It came back much quicker than I expected, and a million times faster than when I initially started with weights. I generally use the same weight 2-3 sessions then try to go up, but the pyramids really work me a lot harder. I felt it everywhere.

[ValidRouge]

Re: Strength Training for Women (and Men too)

Irishmom, sure!

the first of the 3 numbers is the number of SETS I do of a particular exercise
the second is the number of repetitions in each set
and the third is the weight in lbs

So if it says 2 x 15 x 30 that means I did 2 sets of 15 repetitions with 30 lb weights

I take a 1 minute break in between each set

[chinadoll]

Re: Strength Training for Women (and Men too)

Thats how I record mine when I do straight sets too.

I am going to try to start legs again. I had stopped because my right knee acts up from time to time (the cartilage is worn from being overweight for so long and I have had one partial meniscectomy). I think I will start with just body weight the first few times. I am really hoping to go slowly and carefully, but I have been putting in a lot of miles and my knee feels much better for it. So tomorrow I am going to see what I can do. Fingers crossed

[Alexa]

Re: Strength Training for Women (and Men too)

Hey everyone

Great thread. I'd appreciate your opinions on my weight lifting options.

Firstly, how many times a week is effective? I say this as I train for kickboxing 1-2.5 hrs x3 a week. In these sessions we do a fair-ish number of abs, squats and pushups, but without weights. In order to meet my ADBB goals for these I do around 50-100 abs, squats, pushups per day (either at kickboxing or at home, or both).

I also feel I should do cardio on at least two days (though kickboxing works up a massive sweat without really noticing). The plan is to run 2x a week.

However reading this, and some stuff in journals had made me realise I really cut down on the weights and I would love to build it up again to break my mammoth stall and tone up. I used to do bodypump 3x a week and it made a huge difference. I can now only get to/afford 1 class a week.

So my question is is that enough to make a difference? If I were to throw in 1 or 2 weight sessions at home and all the above would that be too much?

Also it has been a while since I used free weights at home. I did BFL (the whole shebang) but sold my book. I feel like a need a structure to follow - does anyone know of a plan for using once or twice a week? Also I don't have a bench - I have a skinny coffee table I use for bench press, but strangely it's not adjustable!

Finally years ago I used to read this site which is funny and informative about women and weight lifting: Women's Weight Training

[Alexa]

Re: Strength Training for Women (and Men too)

Also I have to share: I did the plank at bodypump 30 secs on front, left, right X 3 on Monday and for the first time ever didn't collapse in a heap! So proud! I did quake, a lot...

[quotidianlight]

Re: Strength Training for Women (and Men too)

I went to big five to pick up 15 pound weights and ended up getting bars and plates. They were on sale and add up to 20 pounds a piece for less than a 15 pound set of the hex dumbbells. the bars aren't the highest quality but I like the plates a lot and after my run I set them up for 15 pounds. I used them for probably a good 25% of P90 and I feel amazing. The workout had been getting a little easy in parts and this brought the challenge back. At the beginning of P90 sculpt 3-4 they do incline pushups with regular push ups as the alternate exercise. I am still doing on my knee pushups though. Well today I finally tried full pushups and I did % before I had to drop to my knees! When I started p90 I was only about to do 2 or 3 on my knee pushups before getting literally stuck! I love strength training and afraid to up your weight!

[ValidRouge]

Re: Strength Training for Women (and Men too)

Great job Quoti!

Alexa, personally, I'd recommend to cut back on something. You do not want to overtrain! My experience is that the more exercise you do, doesn't necessarily help you lose more weight nor control your eating habits. In fact, for me, the more exercise I do the HUNGRIER I AM and the more I go searching for food. It creates more opportunity for me to get caught with my pants down so to speak, where I NEED FOOD and I might not be in a place to get GOOD food. So, it just leaves one more trap door for me to fall into.

There are many others here struggling with this exact same concept. Strength train and some cardio, but gently not obsessively/excessively.

[IrishMom82]

Re: Strength Training for Women (and Men too)

Well I bought my weights yesterday! Yay! I bought a couple of 8 lb. weights. I wanted to get the bars with the plates but the lowest they sold were the 10 lb. weights. I tried to do some reps with the 10 pounder but I couldn't even do 2 reps. So I think I'll start with the 8lb weights (they didn't have 9 lbs. at the store).

I am going to start Power 90X tomorrow! Yay!

[chinadoll]

Re: Strength Training for Women (and Men too)

Irishmom, definitely start lower rather than trying to push it. Get started with the easier weights and work up to the tens later. Glad to see you got started.

Alexa, glad to see you here. I would check want ads or ebay to try to get an adjustable bench if you can. Somehow I think a coffee table just isn't going to cut it.

[chinadoll]

Re: Strength Training for Women (and Men too)

I did some squats, pliets, calf raises, and step lunges today without weights and I can tell the joints are a bit rusty. Going to do it again before adding weights. It has been a really sucky week exercise-wise. I have got to get back on track this week!

[IrishMom82]

Re: Strength Training for Women (and Men too)

I found my P90X dvd's! I start them on Tuesday (Monday's my C25k day, hehe). I"m looking forward to have sore arms, legs, etc. Haha!

[Alexa]

Re: Strength Training for Women (and Men too)

Hey all,

Good to hear everyone is getting all metal-ed up

Joy - I know your right about overdoing it - but there are so many things I want to work on! I think I'm going to aim to 2 weight sessions a week. Not ideal but kickboxing really is my priority right now.

Chinadoll - lol, I hear you on the coffee table! It's not cost (though is a factor) so much as where to put it. I already have a living room taken up with weights, an exercise bike, kickboxing pads and kit and a giant hula hoop! Hmm...will ponder on this.

[liv]

Re: Strength Training for Women (and Men too)

Just adding my thoughts to the mix. I love reading about your experiences. I am just now reading a book about women and weightlifting it is called "The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess. It is quite an interesting read. Saying that women tend to be to wimpy in their weightlifting exercises and go for things like "toning" and "sculpting" when they should lift like men. (heavy weights). One of the things he said that I thought was really striking was that women tend to focus too much on form and not let their bodies do natural things. I think that is true for me. I work very hard on form and perhaps I should ease up just a tad.

(PS IrishMom I started with 1lb weights)

[ValidRouge]

Re: Strength Training for Women (and Men too)

Liv,
thats the program I'm doing these days. I'm on week two of the first series workouts.

[liv]

Re: Strength Training for Women (and Men too)

Liv,
thats the program I'm doing these days. I'm on week two of the first series workouts.

Oh really. How are you finding it?
I have not gotten to the workout part of it yet.