Lifting with Caroline Girvan 2024: What's not to love?!

I was reading about weightlifters stretch marks. I’m a very long way to class myself as one , or to say my muscles are growing faster than the skin can cope LOL. Just something interesting I’d not been aware of.

I don’t get DOMS too often anymore but I mix up my sessions. I did have some leg ache after a lot of squats Sunday but today it’s ok. I do not rush with increasing weights and sometimes on the last set of reps of lunges I just do body weight. I am afraid of hurting myself this has always held me back from exercise in the past so I am taking it slow. My arms are growing pretty fast so I think I need to step back for a while as I don’t want to get too bulky, may just train triceps as they are still weak and focus on legs and core.

Wow, you look great, @Menora! it’s nice to feel tight and strong instead of loose and baggy, isn’t it? I think the stomach area is basically any women’s nemesis - I know mine looks flat from the front but it isn’t from the side.

@devildeepbluesea I never get DOMS ever. I think it’s because I pace myself and don’t push it too much. This is a lifestyle, not a race. I do feel like I’ve worked out for sure though. But I never struggle to stand up or anything! Also, for a short programme, Tempo week is fun.

I have not posted any progress photos anywhere as I am not sure anyone on my socials cares 😂 but I’m gonna be brave and post some here now other people have

my current issue is really my lower belly - this is fat I am trying to shift, I don’t love my side profile quite yet 😂

I think I just have big thighs I am rugby player shaped as these are getting rock hard but not smaller

I had zero muscle definition when I started and a lot of body fat. This is 12 months of dieting losing 4st and starting CG in January this year ( stripy top 😂)

Hello, so glad I found this thread. I’ve been doing CG on YouTube since December. So far I’ve completed the YT advent, Iron and Epic series (finished Epic yesterday!). I’m having a little week off programme and just doing a bit of deload. I then have 4 weeks before I go on holiday so am planning on doing a couple of the short programmes on YT. Does anyone have any recommendations?

After my hols I’m planning on Fuel. I’ve found that I’ve increased weights quite well but I get little or no DOMS. Should I go harder still? I’m no stranger to weightlifting so could it just be that?

Absolutely loving the regime of a programme, and one which I can do at home as well.

Anyone any ideas about what the ''something big which a lot have people have been waiting for'' could be?
Caroline mentioned it in the introduction to week 5 of Intent on the App

Welcome to the thread @sloooooopjonb from a fellow runner ! There are quite a few runners here. As @Menora says there are hundreds of free workouts and programs on Caroline's You Tube channel, if you look at 'playlists' they are all very well categorised.
Iron is a good program to start with as it's slower paced than the Epics. However, if you are new to lifting and really want an excellent introduction and beginners program you will only find that on the App. The Epic Beginner program on YouTube isn't for beginners, it's just an introduction to the Epic workouts. There is no variation in difficulty for the Epics on You Tube, they are all standalone in their own right.

@sloooooopjonb she has loads of content on your tube I haven’t paid for anything at all! I just do them there

I like her mighty full body work out and the unilateral full body work out

Hello! New here but was looking to find something to add to my exercise regime (I run approx 25k a week) and was thinking these CG workouts would be good for my non-run days?
Do you think it's worth signing up for the free trial straight away or can you recommend some of the free content to engage with first?

Not sure where to start!

Started Iron 2 on the app today. I just find Iron so relaxing, weird to say. The pace, the simplicity of it - I find it really quite soothing. And I like how it means I can lift quite heavy. You don’t feel as worked out as you do with the Epics though. Not the same energy boost afterwards. But I do find it enjoyable and having worked the weeks out and allowed for a week off at half term as I’m away in a hotel with DD, it takes me exactly up to my summer holiday! So I’m looking forward to rocking the bikinis and shorts! (And enjoying some quality time with the buffet…)

Argh I’ve missed about 5 days of workouts as life got in the way but @AtomicBlondeRose you’ve inspired me again!

on my wfh days I can do it between the school run and work starting but I have to go into the office 3 days a week and on those days need to try fit it in before the kids are awake. Hopefully the lighter mornings will help!

Wow @AtomicBlondeRose those are some transformation photos, well done you! What a difference 10 months of Caroline Girvan makes, although I'm sure you did some hard work with diet too! Regarding the wobbling during, maybe the weights you are using are a little too heavy?
@thenewaveragebear1983 I'm sorry you are a suffering at the moment! Can't really help on the RDLs although good mornings and hip thrusts are supposed to be good alternatives. For the knee - I've found weight training has actually helped mine - after running for years I have no cartilage left and arthritis, but having strong glutes - all those lunges Caroline loves so much😂- has really helped protect my knee and the pain is now very bearable.

I did 6 sessions of Intent last week, I love this program! It's edging Epic 3 as my favourite. I'm seeing more progress with this than the Epics which are more cardio intense and I really like the variety of the sessions. The only bugbear for me is all the different equipment required for each day, it takes a long time getting everything out and putting away.
I bought some cheap sliders to use instead of the mobility ball and am feeling it more in my hamstrings with them - with the ball my calves seemed to be doing all the effort!

I am 100% wearing a crop top this year. I have a few long sleeved ones they also look so nice. I’ve been brave enough to wear one a few times!

And yes, I walk around my house in crop tops now 😂 just plucking up the courage to go out wearing one in summer maybe…but I am 44…!

I still wobble all over the place on lunges and Bulgarians. I do try to remember your feet should be on parallel tramlines not a tightrope, which helps!

Well I finished Epic 3 today! I did groan when I saw “Cardio Party” as the workout title especially as I’m feeling a bit crap and was dosed up on cold and flu medication but I powered through and I suppose it was good for me!

Some before and after - one before and after Epic 3 - not radical changes but definitely some muscle gain in the arms. And one from last July or so before I started anything to this morning - I couldn’t believe it when I put those sweat shorts on which last year looked like the skankiest, “I’ve given up” item of clothing on me and this year look 🔥!

I had been putting my back out by doing a ‘snap up’ movement when I get to the top of an RDL or squat - automatically pushing my hips forward and straightening my back. I had some time off and now I never do this at the top of the movement when I am upright and kind of stay leaning slightly forward and move slowly. This means the weight I am holding isn’t pulling on my back at all.

The lunges are really the worst for my knees too so I try not to do them too often but it could be your legs are not far enough apart, or too far, you do need the back leg on a lunge to be hip width apart from your other leg, not directly behind the bent leg. You can also do this with a chair to steady yourself to the side to find your most comfortable position to lunge

I’ve had a little break from ch this week because somethings not right with my Lower back, and too many RDL’s are not helping. The staggered ones especially, I don’t think my form is correct and I cant seem to get it right. About 24 hours after my last workout I had the start of a twinge in my lower back so I have just rested this week. I’m considering switching them out, but a) not sure what to switch to, and b) when they form so much of a session is it even worth it? I find the Staggered RDL and the static lunge with the forward tilt the worst for my back and knees. I’ve been a runner for years and never had any kind of knee twinges and I really don’t want them to continue! Any suggestions for modifications?

bit it’s been quite nice to have a bit of a rest, I ran today and felt very fit and strong, no back pain. I might pick up a cg arms or abs day tomorrow to ease back in!

I have been enjoying a protein shake since starting CG. I add some frozen raspberries in as well.

I'm on Fuel day 6. Really noticing the difference compared to iron. I'm definitely more out of puff! It's challenging but probably means it's worth doing! Glad it's only 30 minutes!

Hope everyone has a nice weekend. I'll be doing some tidying up in the garden after I've recovered from my workout!

Thank you for the encouragement @chloechloe I’ll be doing a first session from the Beginner’s series this evening. I’m so pleased my search for a programme is over (hopefully!).

@RosaRoja I’ve just completed the Beginners Series on the app and would recommend it. Unlike the other programmes, Caroline talks you through the moves and also explains variations. Plus it’s usually 3 sets of each exercise so it gives you a good chance to get the form right before moving on to the next one.

I’ve managed 5 workouts this week. Day 3 Iron (glutes) wasn’t my favorite. Endless hip raises, for which Caroline uses 48kg!!! Incredible. Also lots of banded walks - I’ve just ordered a new set of bands as the one I have offers too little resistance.

I’ve also started for the first time to up my protein and have been adding a protein shake in each day. What does everybody else do - do you use shakes too and have you noticed a difference if eating more protein?

I’ve just subscribed now. Looking forward to having a good go-to place for inspiration.

I’ll have another look at the app. I loved FitOn a few years ago then, for whatever reason, I stopped using it and didn’t like it when I got back to it. I’ve been looking for a replacement since. I watched a 30 minute video with CG on YouTube where she does a Q&A, and really liked her no bullshit answers. (She speaks so fast!! I’ve binge watched Blue Lights recently so the accent wasn’t too difficult.)

@RosaRoja I haven't don't the Ultimate Beginners program myself but have heard excellent things about it. There is also a how to section on the app which shows you each lift in detail. I agree it isn't easy to navigate around at the start but I love it! Meal ideas, knowledge (Caroline writes the best articles) with lots of additional workouts...for me it's worth the money.