Questions about weight training

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I've been exercising 3-5 times a week now since January. This is a really big achievement for me as I've never stuck to any exercise apart from walking for more than 6 weeks. The only thing is, I'm disappointed with the results and it's making lose enthusiasm. I started off trying all the different classes (spin, power pump, conditioning etc) until I had a routine of mainly pump and conditioning. I've recently stopped the classes and have been doing weight training at home as I've heard many times that's the way to see results. But I feel all at sea! I've started following the programme in thinner, leaner, stronger but it feels too easy! I want to get ripped but don't know how. Please help me!

I've just done the James Smith academy calorie counter and based on my details it says my target is 2196 calories per day that's loads! I know 37kg is not enough but I'm going to buy some more weights. I've been doing it with dh so he's my spotter. I can't squat with a barbell at the moment because something keeps pulling in my shoulder when I do and I'm worried about injury.

Sympathies for the shoulder. Have you tried front squats? They are seriously uncomfortable so I assume that means they are effective

I wouldn't get to wrapped up in diet at first, you're just starting out and you're going to start burning more calories anyway, just eat well and keep a eye on the fattier foods, a study recently showed that weight bearing exercise of the sort you seem to be doing is almost as effective as aerobic for increasing fitness and heart health, atm pretty much anything you're doing is having a positive effect on you're body and health.

4 decades of athletics, weight training and coaching have taught me a couple of important issues, although I may now be considered a dinosaur, build up slowly, depending on your previous sporting history, present condition and whether you are a fast or slow responder, the general rule was no more than 10% increase per week, rest every third week is an easy week or alternative exercises, mix up the routine, the body adapts best to change, keep hitting it from different angles, thirdly and the most importantly, learn the correct form and technique, this is vastly important not only in getting the most effect from an exercise but in preventing injury especially with any involving lifts and the back, (hence the worry regarding your shoulder), unfortunately this will be best achieved with a few one to one sessions with a good PT with interest in body building especially not simply general fitness.

I wish you well on your adventure.

I wouldn’t say that to look and be athletic you need to be deadlifting 100kg... or bench pressing more than the 30kg... Just do regular weights and generally enjoy sport and exercise.

@JoJoSM2 agreed, but athletic is a couple of notches below athletic. It's really hard for women to build up actual muscle. That requires quite specific diet and training.

Disclaimer: IANAE

*couple of notches below ripped.

I tried front squatting rhymes and it was so bloody uncomfortable I ended up using dumbbells!

Just depends on what the OP means exactly by ripped - just being lean with some muscle definition or actually bodybuilding type ripped.

Given that she’s only just got into a bit of exercise, I assumed lean with some muscle definition?

Sounds like sensible advice Repetitive.The thing with using a pt is you don't know if they're good or not and I can't afford to throw money away. Like I said, I had a couple of sessions with a pt and she didn't even talk about nutrition. I felt like I came away with nothing.

Just been chatting to my wife about this thread. It's taken her a year to get to deadlifting 100kg. Nothing to do with getting ripped, she set herself a target of lifting twice her body weight and is working towards it.

Another woman at her gym has competed in a fitness competition and has persuaded my wife to have a go next year. Apparently, she will need to reduce her body fat down to 8-13% to be competitive. Obviously, this is just for the competition itself is not sustainable or desirable not long term.

Your assumption is right JoJo. I don't expect to look like a bodybuilder but want some muscle definition and to look like I work out.

Rott does your wife do any cardio or just weights?

You absolutely do NOT need to be deadlifting 100kg as a beginner, that’s shockingly bad advice!!
Do not to that OP

I weight train with a personal trainer twice a a week and on my own twice a week. I have been weight lifting for two years.
I deadlift 70kg and weigh 54kg.

What weights you lift will depend on how much you weigh, genetics, health, loads of things.

I think the issue is that if your goal is to be ‘ripped’ you’re going to lose motivation really fast. It’s pretty easy to look ‘ok’ but then going from ok to ‘ripped’ is twice the work again. It’s just not achievable for most people.

There’s nothing wrong with wanting to look good but what is you actually want? To lose weight? To build muscle?
You need to train differently for those two things.

Oh wait sorry!! You said you DONT need to be weightlifting 100kg. My eyes need checking

I would echo @RottnestFerry. If you're not naturally lean it's a lot of work for women to get visible muscle definition. And not necessarily good for your long term health.

I'm naturally short and round but my goals are about the weight I can lift. I would love to be "ripped" but at nearly 46 I think my time has passed by

Just for comparison I'm 5'2", 57kg. My PBs are 90kg deadlift, 70kg squat and 50kg bench. But that took a lot of training to get there. I'm generally lifting 55kg/45kg/35kg as part of my regular training.

OP, are you quite strong naturally? Benching 30kg without that much training sounds like you might be. If that’s the case, you should be able to put on a bit of muscle quite easily. You could also consider taking creatine for a bit (warning: it can make you a tad puffy for a bit).

I also find that doing weights 2-3 times a week + a bit of sport you enjoy can actually give you a lovely physique. You’re also more likely to continue if you’re in a club and make friends etc

I do understand about not wanting to spend loads on a PT. Some are very well qualified and experienced but a basic PT doesn’t actually know that much.

Do get yourself that book I suggested up-thread (and the one about sports nutrition by Anita Bean). They’ll give you a good overview and I think they do have some basic plans too.

Have a look at team rh fitness on Facebook - if you sign up to their plan they have some full body workouts, and videos showing you how to do them properly. Loads of advice and help when needed.

Yes, the standard in the chains can be variable, try researching any local independents, specially those attracting serious bodybuilders, call them and be specific on what you want, i.e. technique sessions to learn correct form with an assessment and conditioning programme, perhaps 6-9 months, depending on where you're starting from, to get into a position to start training seriously, or a personal trainer to do a few sessions at home, it shouldn't cost more than £30-40 per session and its money well spent, recurring injury's can lead to disillusion and giving up or at worst life changing effects, all this sounds a bit serious, but at the very least do lots of research and build it up slowly, the human body is remarkably adaptable but it does take time and needs to rest and recover, .

My daughter is a semi professional sportswoman. She's 20. She benchpresses 50kg 3 rep max, squats 160kg 3 rm and deadlifts 180kg+ 3rm. She doesn't look 'ripped' in the slightest, in fact some would say she looks too chunky/fat. She has less than 15% body fat (done on a body trax machine,not with calipers) and doesn't wobble anywhere! She has amazing abs but again, because she doesn't work on her diet (she needs to be strong rather than look good for her sport!) she isn't ripped! She tells me that for a woman to get 'ripped' she needs under 10% body fat which is too much serious dieting for her.

I really don't think you should be comparing the PBs and weights other people can lift, although those mentioning body weight/height vs weights lifted is slightly more relevant, in that is is proportionate. But everyone also has different strengths and weaknesses. Age is also a huge factor as is previous physical fitness history. What is more relevant is your personal gains, week on week, and if you are lifting heavy enough and with progression relative to your personal history.

Also, you mention the PT you spoke to never mentioned diet, this is NOT a bad thing if the PT was not qualified in nutrition. Basic PT qualifications do not include nutrition and diet, it's an add on, or a separate qualification entirely. So many PTs out there (including lots of insta and Youtube "stars") give out completely unsubstantiated, bull shit nutritional advice. e.g. most of that "Fitspo" insta craze a couple of years ago was based on complete crap and was, quite frankly, dangerous.

I think 30kg in bench is just fine and great! Back when I was deadlifting 100kg and squatting 100kg I could still only just barely manage 1 rep at 40kg bench. Bench is hard for women, it'll always be a lower number than deadlift and squatting at the amateur level in my opinion.

Having said that, even when I was that fit with lifting I still didn't look ripped, just toned.

Front squats are good for you ;)

Follow Bret Contreras on Instagram. He's brilliant - evidence-based weight training advice. He also does an online training plan ('Booty by Bret') which tells you exactly what to do (3x weights sessions per week, plus 2 'bonus' optional ones) and is a bargain at about £24 a month.

I've followed him on IG for ages and started the BBB programme about 4 months ago and am really pleased with the results.

I also rate Sohee Fit (also on IG). For both nutrition and fitness. Also evidence-based.

But overall what you need is consistency and patience.

I have found this thread very useful! I need to do more weight training too but am a bit self conscious and feel like people are going to be watching me thinking I am doing it wrong!
The diet side is getting to me too. I was doing really well but lost motivation after hitting my first goal. I too would like to look like I work out but don't want to give up chocolate and diet coke!

Some kind of squat variation if you can ... goblet squat? Ought to be easier on the shoulder. (or lunges, box step-ups etc).

I would turn to bodyweight exercises as well, like press-ups. Probably you will have to start with your hands on a high up surface.

6 weeks is too short. At first just your brain and nervous system adapt, to get better at the movements. Takes a few months before the adaptation is to grow muscles.

Also try to get good sleep if you can. As a starter, 30kg bench is entirely respectable.