Strength Training for Women (and Men too)

[chinadoll]

Re: Strength Training for Women (and Men too)

I change it up. I do tricep dips, 45 degree french press with barbell, one handed overhead extensions and dumbbell kickbacks. Usually I will do two of the four on a given day and then do the other two next time.

[chinadoll]

Re: Strength Training for Women (and Men too)

Did a legs workout today. Its my first one that pushes me at all. I have been easing back into lower body. Today did dumbbell squats, step lunges, step ups with weights and calf raises, and then i ran through one set of each upper body muscle group since i will be away for the weekend and just wanted to do something!

[BabyGotBack]

Re: Strength Training for Women (and Men too)

Very nice. Legs is my favorite workout. I had a rest day yesterday and today I'll probably just walk the kids in the stroller (b/c my daughter may still be contageous and I can't have her around other kids).

So, I got this Weekly tabbed folder that shows the month first and then a weekly calendar that takes up two pages. I'm writing the workout I should be doing on the monthly for each day, and then I'm listing what I actually did for each body part on the weekly. I think it'll be a good way to make sure I'm switching it up enough.

[Alexa]

Re: Strength Training for Women (and Men too)

Hey everyone,

I FINALLY got my copy of Lift Like a Man - Look Like a Goddess today. I read nearly all of it in bed this am - couldn't stop reading. It's great - what an eye opener!

It made me realise that I am eating far too little for the amount of activity I do. I eat around 1500 cals but need more like 2000 minimum.

I am very keen to get lifting, but unsure how to proceed. My one criticism of the book is that is doesn't appear to tell you what you need for a home gym. I am trying to decide whether getting a bench would be ok, and whether the dumbells I have are sufficient. I'd appreciate opinions on what I have:

- adjustable dumbells with 4x 6lb plates; 4x 2.75lbs
- plasticy dumbells in 2x 5lbs, 2x 6lbs, 2x 11lbs.

Does this allow for small enough change increments?

Also, I would like a bench that does all the basics - any one have this one?
Utility Bench - Gold's Gym - GoldsGymDirect.co.uk

I might have a bit of a battle getting BF to let me clutter the lounge up with more exercise stuff, but I'll sell it to him on the basis of he can buff up too.

Reading the book a swiss ball looks handy too.

Or, is a gym membership best?

[chinadoll]

Re: Strength Training for Women (and Men too)

Alexa, everyone's budget and space allocations are different. I decided that since I had been working with weights awhile and didn't have space, adjustable dumbbells made the most sense. Here in NJ I have the Gold's Gym adjustables. With stand they cost me about 230 dollars. They adjust with a simple slider from 5 to 50 pounds in 5 pound increments. I find the five pounds too much at times, I like 2.5 pound increments better but those are the Bowflex ones and they cost close to 400 dollars. Five pounds is a bit of a stretch with some moves. I would say for anyone new to lifting, wait on anything like this until you know if you will stick with the weight training.

I also have a good sturdy adjustable bench that does incline and flat. In addition to that I have an exercise ball for abs and other things and resistance band to help with some things I can't do with the dumbbells (I can use resistance band with a stirrup to do an easier upright row than with a db and I can fling it over a hook to do a lat pulldown. I can also lace it around the bench and do some pilates leg work.) The only other thing I need is a step--and I use my stairs for that. Add a yoga mat and a pedometer that's a full gym workout for me in a small space.

If you are just starting, the smaller weights come in handy and I still use 6 and 8 pound dumbbells for some things so they never go to waste.

If you have the space, plates are nice because you can buy them as you need them. They are also cheaper than the adjustable dumbbells too. You can sometimes get some good deals on all of these things on ebay. The downside is it does take longer to switch weights, but you can use them with a barbell---that's the one thing i miss about my adjustables. Some exercises just work better with a barbell.

[chinadoll]

Re: Strength Training for Women (and Men too)

About the bench, I like one that is sturdier design. This is especially true if the bf is going to use it. I will see if i can find a photo of what I am talking about.

[chinadoll]

Re: Strength Training for Women (and Men too)

The Marcy AB 4050 bench on the same web site as yours is a better value for money bench for the IMHO. It allows for incline and decline, also allows for preacher curls and leg work. More importantly, it has better stabilization. It didn't give the weight limit, but your first choice is only 100kg. Thats not a lot for guys. If U R the only one using it you may be fine, but the 100kg is the maximum so it might be a bit wobbly compared to some of the others. Check it out in person and see for yourself. Hope this helps.

[Alexa]

Re: Strength Training for Women (and Men too)

Hi Chinadoll,

Thanks for your input. I have some plates, so I will be sticking with those. The annoying thing is that they seem to be mainly kg in the UK and I prefer thinking in lbs.

The marchy looks amazing, but it is a little large for the space I have and also more than my budget. I'd better quiz bf about whether he will want to use it, and weigh him

Thanks for the idea about the resistance band and lat pull downs - I was wondering how to factor that in.

[chinadoll]

Re: Strength Training for Women (and Men too)

Main thing is to see it, sit on it and make sure it feels solid. Oh, and make sure it is easy to change position.

[chinadoll]

Re: Strength Training for Women (and Men too)

40 mins chest and back this morning. Legs are still a bit sore from last week!

[carbless_in_seattle]

Re: Strength Training for Women (and Men too)

you can get benches and weights for a great deal on ebay or craigslist. Those adjustable dumbbells are awesome and I really want them but the bowflex ones are too much for me, even though I can find them for like 1/2 off. Maybe I'll get them someday.

[ValidRouge]

Re: Strength Training for Women (and Men too)

I've really upped my weight the last couple weeks.

I'm doing over 100 lbs (60 lbs of plates on a 45 lb olympic bar) squats
105 lbs on rows (machine)
I did 9 REAL PUSHUPS TODAY!!! First time EVER! All the rest were on my knees still.

Anyway, those are some of my accomplishments and I'm pretty proud.

[Lyssie]

Re: Strength Training for Women (and Men too)

That's awesome Joy!!!

[chinadoll]

Re: Strength Training for Women (and Men too)

That's great Joy! I can only do one "real" pushup right now but all my weight is right in the bottom and it makes for a big drag weight. LOL I did do a total of 65 in three sets of the knee version yesterday. Great weights too. That's better than my peak weight for squats--I am a long ways from there now. It willl come...sigh

Today was shoulders - mil press and lat/forward raises
biceps - defining and supinating curls
and triceps - french press and kickbacks

[carbless_in_seattle]

Re: Strength Training for Women (and Men too)

I overtrained on lower body day. I can barely walk. I almost took the day off of work I'm so sore