Strength Training for Women (and Men too)

[Treece]

Re: Strength Training for Women (and Men too)

Hello everyone! I'd like to join in with weight training. I've been thinking about it too long. It is time for action. All I have right now are 5 pound dumbells. I'm going to start with those and buy the next size up in about 1 week (gotta wait for that paycheck). I'm planning on joining the gym in about 2 weeks also. Will working on the weight machines count for weight training in this thread?

Another Question:
Do you consider squats, calf raises, and step lunges resistence training? What are pliets? I didn't find it when I did a google search.

Thanks everyone!

[ValidRouge]

Re: Strength Training for Women (and Men too)

The workouts are really short to begin with. Definitely LESS than what I've done in the past. But, I do know that less can be MORE when you're doing weight training. So, I'm trying to make sure that I add enough weight for the number of repetitions that I'm doing. I'm not sure I like doing the same two workouts each week for 6 weeks, but that's what I'm going to do.

I did some research on the authors and I really like some of the things they say. Cassandra Forsythe is a big low carb (and Atkins) advocate, but the publishers of the book wouldn't allow her to go as low carb as she wanted to. There is an interview with her on this subject on Jimmy Moore's web site.

Alwyn Cosgrove has some interesting articles on his blog as well. You may want to google both of them.

[mitzimarie]

Re: Strength Training for Women (and Men too)

Greetings, Fellow Strength Trainers

I sure do appreciate the discussion and advice offered here by the pros. I've been knowing that I need to be more consistent with strength training, but have never been able to keep my momentum going with it. Not exactly sure why... maybe lazy?

I've been keeping up with the thread since the beginning, and there's been a lot of talk of strength training all over the board, so I've been inspired. I'll be using some dumbbells at home. I do belong to a gym, but I hate it there. So I will do my thing at home, and perhaps venture to the gym later... or not. We'll see. I think that I will be able to train very effectively at home, so I'm cool.

One thing to note - I had to have extensive reconstructive surgery to my urinary system in late 2004, which prevents me from ever doing lower body workouts with weights. I can do lunges and squats without weights, but nothing with them. I'm fine with that... thankfully, I have very little a$$ and my legs are responding nicely to running, biking, and pilates. My upper body is what needs help, and I can do plenty with that.

Here is my upper body workout from Sunday. Wednesday will be my next session. I have just put together some things that I have done from various DVD workouts I have had, so some of the names of the exercises may not be familiar. I'm still experimenting with the amount of weight. Until Sunday, I was using 5 and 8 pound dumbbells. Barry got some 10 pound ones for me Saturday, so Sunday was my first time using those for a few of them. Here we go:

3 sets of 12 Back One Arm Rows @ 10 pounds
3 sets of 12 pushups (girlups)
3 sets of 12 dead lifts @ two 10 pounds
3 sets of 8 chest flies (lying down) @ 8 pounds
3 sets of 8 supermans @ 3 pounds (am used to doing these with no weights; hence the very low weight)
3 sets of 8 side bent arm rows @ 5 pounds (sitting position, bent over with chest on knees)
3 sets of 8 bicep curls (standing) @ 10 pounds
3 sets of 12 tricep dips
3 sets of 12 tricep kickbacks @ 5 pounds
3 sets of 12 hammerhead curls (standing) @ 8 pounds
3 sets of 12 bicep curls (sitting) @ 10 pounds
3 sets of 12 french presses (triceps) @ 10 pounds
3 sets of 12 military presses @ 8 pounds
3 sets of 12 side lateral raises @ 5 pounds

I'm looking forward to hearing more from you all. Happy lifting!

[mitzimarie]

Re: Strength Training for Women (and Men too)

Will working on the weight machines count for weight training in this thread?

Another Question:
Do you consider squats, calf raises, and step lunges resistence training? What are pliets? I didn't find it when I did a google search.

Hi, Treece

Here is a link to explain a Plie Squat: Plie Squat

While most of the participants on this thread are wayyyy more experienced than I am, I will offer my 2 cents on your questions:

- I think that working on the machines does count.

- I would consider squats, calf raises, and lunges as resistance training. And as you get stronger, you can add weights while doing them.

[Treece]

Re: Strength Training for Women (and Men too)

Thanks mitzimarie! Much appreciated.

[carbless_in_seattle]

Re: Strength Training for Women (and Men too)

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.

There's something to be said about doing all "pull" motions on one day and "pushes" on alternate days, to avoid strain and allow adequate recovery times. can't remember where the article is but I'm sure its easy to find if you google something similar.

ie: lat pull down=pull, chest press=push

[chinadoll]

Re: Strength Training for Women (and Men too)

I'll have to check that out Carbless. I hadn't even thought of that before. Am doing my pyramids again tonite

[Lyssie]

Re: Strength Training for Women (and Men too)

Push/Pull is advocated in one of the fitness magazines I read. I know there was an article online about it, but I don't remember where I would have seen it either. Darn this memory loss.

[TheDogAteMyName]

Re: Strength Training for Women (and Men too)

This thread is incredible! I love lifting, it seriously goes down in my favorite things to do. I have been taking a strength training class at the gym twice a week since February. I've also been taking a bootcamp with CrossFit workouts one to two times a week. I am strong, but I need to take it to another level. 10 pound dumbbells and a 20+ pound bodybar aren't doing it for me anymore. I've read the The New Rules of Lifting For Women when it first came out and would love to begin. Here's my hang up...the big weights are in the weight room. WITH ALL THE MEN! I feel very uncomfortable being in a room with only men, am I the only one with this issue?!?!? I'm about to give up my gym membership and join a CrossFit program. The membership would increase about $75 more a month. I'm at a crossroads with what to do.

[chinadoll]

Re: Strength Training for Women (and Men too)

Nichole, I was back home staying with my Mom, who was ill, and the only gym was an old dingy men's boxer style gym. Same as yours--no women in there. Best way to handle it for me was to plan my workout so I looked like I knew what I was doing, make as little conversation as possible, and show them I was there to work. No one bothered me, a few offered very helpful tips, and a couple other ladies eventually ventured in too. Just do it and in a few days it won't be so bad. Also wear your earphones even if you dont have the music on-- prevents the chatty ones from bugging you.

[TheDogAteMyName]

Re: Strength Training for Women (and Men too)

Ohhhh...the iPod idea is fabulous! I do believe that once I know what I'm doing that I'll feel better about going in there. Thanks for your advice!

[Lyssie]

Re: Strength Training for Women (and Men too)

Most of the guys are there to do their workout just like you're there to do yours. If anything, I've had them help me out and spot me or offer tips (sometimes unwanted but sometimes really helpful).

[ValidRouge]

Re: Strength Training for Women (and Men too)

. Will working on the weight machines count for weight training in this thread?

Another Question:
Do you consider squats, calf raises, and step lunges resistence training? What are pliets? I didn't find it when I did a google search.

Thanks everyone!

Hi, Treece! Yes, working the machines does count. Just make sure that you do some of the exercises with free weights too, if you can. When you use free weights, you have to use other muscles to help keep your body balanced and stable while lifting that weight. Using a machine, they isolate a specific muscle TOO well.

Squats, calf raises and step lunges are fantastic exercises with or without weights. Some people advocate just doing MORE repetitions when you build up (if you aren't adding weight), however I am beginning to disagree. To increase resistance, slow down....slow wayyyyyyyyy down. The slower you fall into a squat or lunge, and the slower you stand back up, the more you'll tax that muscle. And, if you can do your calf raises off steps or a weight plate, you'll get a better range of motion and more of a workout. Once again, do them very slow.

[ValidRouge]

Re: Strength Training for Women (and Men too)

I remember all of your gym boyfriends lyssie
hee hee

[studyinscarlet]

Re: Strength Training for Women (and Men too)

I just read through this whole thread and wanted to thank everyone for the great info. I am definitely going to read the "New Rules" book. I was a cardio only person when I first started this WOE but I just started strength training a few weeks ago and would love to have a more structured program.