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

Can you get the iron series on YouTube?
I'm currently using the app and at the end of ultimate beginner.

I don't really want to be paying the subscription fee of the app if I can get the full series on YouTube

@Stumpedasatree ugh 😥 I should probably get myself a referral to the physio. I don't like not being able to run even if weights and HIIT are fine.

@DreadPirateRobots I've been getting the same issue, also a runner for years. It’s really frustrating, been going on for 4 months now. Let me know if you find anything that helps? I’ve been off running mostly due to the pain in my hip but I’m able to spin and strength train. I had an X-ray but was normal.

My DP is doing YouTube Iron for the first time, and sometimes joins in my workouts (Rev is a bit of a shock to him 😂). Anyway he mostly uses 4kg and 7kgs. I don’t think he uses a 10 for anything yet but he might do occasionally.

It depends really on you - I started with 4kg and 5kg for over head arm work exercises, and 7,5kg and 10kg for legs and rows. I was new to lifting but very fit cardio wise due to running, cycling, swimming a lot. If you want to start of lighter you can do more reps, if you find the weights to heavy do fewer reps, you don't need to keep up with Caroline.

IMO 4kg is plenty.

What size weights would I need to start?

Iron is a good starter programme as it’s slower paced, very adaptable in terms of the actual weights you use, and lets you focus on good form and getting used to the different exercises. It’s not easy but it is very accessible.

Hi all. I've got the CG app and nearly at the end of her ultimate beginner program.
I'm new to all this and really enjoying doing these workouts.
Could anyone advice which program I should start after I've finished the beginner series

Lately I've been getting right hip pain on running 😥but it weirdly seems to be a muscular pain? It's worse if I sit still for a bit after the run and rapidly eases with movement. I don't like it though and it's crimping my run style. Anybody got any tips on the why/prevention?

Thanks @DreadPirateRobots and @samthebordercollie It's encouraging to hear you say that wrist strength will increase over time. It also made me remember that I guess this has actually happened, as my wrists used to feel too weak for 3-5kg weights, but now I'm asking the question about 10kg weights.

Interesting, maybe I'll just cut back on the longer runs a bit for now until I find a balance. Thank you!

1.8x would be interesting!

What a great tip @Abra1t thank you! I've just started iron this month and with the warm up too they are slightly too long for my lunch break so I've been having to cut them short.

In the app you click the settings cog at top right and then adjust playback speed. I do this for mandatory training videos at work - didn't think it it for this. Won't do 1.8X like I do for those though!

@sloooooopjonb When I was a more serious runner I used to do alternate days with CG workouts, I did full body 3 days a week. Now I do CG upper lower 6 days a week and just do a short 5km or 8km run after the upper body workout, and maybe a long run when I don't lift.

I can do it in the web version.

@Abra1t interesting. How do you actually change the speed of her videos? I've had a look on the app but can't do it!

I like Rev but the suggestion here or elsewhere of increasing the playback speed has transformed my workouts. I do the three sets, but at a slightly quicker speed. I keep going at normal rate, so it looks as if she's lifting faster on screen than I am, but I am used to this now.

This means I can reduce the workout to around 35 minutes. 48 minutes is just too long for me, I start to lose concentration.

@sloooooopjonb I only run once a week these days - running isn't my core focus and I do get cardio through CG sessions and also because I cycle to work. So I think you do have to pick a focus if you're not lucky enough to be CG and have fitness as your job. If you want running to be your focus I would definitely supplement with strength sessions but I wouldn't be doing 5x CG a week. Alternating days sounds reasonably sensible.

Hello, new to the Caroline Girvan club despite thinking about it for aaaages 🤣.

For those that do running & Caroline's workouts, do you do one one day and the other the next? I sense the workouts are more effective if you do them every day but I just don't have the time to do both and don't want to give up the jogging.

@Cherryblossom81 Exactly what @DreadPirateRobots sais, wrist straps are great but try not to use them all the time. If I have 3 sets of an exercise I won't use them for the first and maybe second set but will for the third. If you use them all the time you won't improve your grip or wrist strength as quickly.
How's everyone getting on with Rev? I really like it, even the full body cardio days - previously I used to avoid them because I run and cycle for cardio. I actually enjoyed doing burpees on this week's session!

...and now I'm at semantic satiation on "wrist". That 'wr' in particular is so weird.

@Cherryblossom81 your wrists will also strengthen in time. You can actually buy wrist straps for weightlifting to enable you to lift heavier; the disadvantage of this is that if you use them all the time they will delay and hinder that natural strengthening of your wrists. It's a tradeoff.

I have been limited by my wrist strength, I took quick wrist breaks and kept trying and my grip gradually strengthened.