Does anyone else enjoy doing weights/kettle bells/trx training?

[rhondajean]

I'm just looking for a few people who love doing this type of training rather than just running/cycling/swimming.

I do A bit of martial arts too and I've got some friends who do that but I don't know a lot of women who like the weights and resistance bit and it would be nice to know some more.

It's circuits I do rather than powerlifting btw.

[lovesineffable]

I think it's important to bear in mind that you dont have to look for exercises specifically for women..the same basic principles apply for men and women :)

[rhondajean]

Wow. 18 chin ups. My new hero.

I SWEAR by week 12 of my current programme I will do at least one proper full chin up.

[GeneCowan]

I really really recommend New Rules of Lifting for women, that's what got me started. It is a great progressive program with really sound advice which addresses the whole ,'women mustn't lift heavy as they'll bulk up' myth. I have just started the program in one of their other books: New rules of lifting for abs.

Men's and Women's Health both do a 'Big Book of Exercises' which is a really good reference book with loads of exercises for each different muscle group. It has programs for you to follow but also shows you how to put your own together. Do not buy both the Men's and Women's version though as they are exactly the same book just with different models in the pictures.

sleepwhenidie OW at headbutting the patio! Thanks for the warning, it sounds just the sort of thing I would do.

[prettymum]

Wow 20 chin ups, I can do one and then get stuck at the top as I still can't lift up for the 2nd one. I can do 25 push ups, it's tricep push ups I hate, I have to go on my knees to finish them off.

[Needabitofsunshine]

Where have you lot been before? Had almost given up looking in this section as no-one seemed to be into this sort of stuff! Glad I´ve finally found you all :)

I LOVE weight training and do a strength programme alongside Crossfit sessions and interval running.

I do all the major lifts and it´s free weights all the way for me - heavy and low reps, usually 5 x 3.

Very impressed with the 7st weight loss and 18 pull ups! Way to go Ladies!

I got into it all about 2 years ago and now love it so much I´m training to become a PT. Know what it´s like in a normal gym with all the guys hogging the free weights. Must say that Crossfit gyms are so not like that at all, as if you´re there, you´re obviously into weight training of some kind.

I find strength training super empowering and don´t know why most women are scared of it. You just don´t get super bulky by accident...

[notyummy]

Oh yes....tricep push-ups. I don't know how many I can do, but its not that many frankly...and they HURT.

[Sleepwhenidie]

How are you finding the PT course sunshine? How far into it are you? I am a SAHM at the moment but frequently think about whether qualifying as a PT might be an idea for when all DC's in school....

What about everyone else, how and how often do you fit training in between DC's/work etc?

[rhondajean]

I train six days a week, I'm fortunate in that I work from home some days and can go to train at lunchtime etc. it isn't easy fitting it in but I manage it mostly.

If I could just stop eating crap and get the diet sorted, I would be in great shape.

[notyummy]

I train 5 days a week. All at home (or in the local area when I run.) I have a fairly decent selection of free weights, a really good selection of (properly challenging) circuit training DVDs and a crosstrainer. Basically I just cannot get to a gym regularly. I work 4 days a week, with a 2 1/2 commute on those days, and DH is in the military and away a lot. With no family nearby, just holding down a job and looking after dd becomes hard work. DH bought me the crosstrainer because he worked away 6 days a week for 2 years and it meant I could get some cardio in. At the moment I try to circuit train/weight train 3 times a week, and run between 5 and 10 miles twice a week. If I can fit a 6th session in then I go low impact - pilates or yoga session. I certainly feel fiter at 40 than I have ever have. I can heft some pretty good weight around, do a 1 hr 45 1/2 marathon and stay a size 10 whilst eating cake. It's probably all downhill from here, but hey ho

[Quodlibet]

Wow, marking my place here with you strong and impressive ladies!
I'm really curious about kettle bells but don't belong to a gym and can't afford a PT - is there any way of introducing oneself to then or do you need specialist guidance really?

Will look up some of the exercises/regimes people have mentioned - I'm really enjoying training myself for strength at the mo.

[lovesineffable]

frequency of training?
I usually get 4 resistance training sessions in per week, with a 3 way split routine..legs/back & biceps/ chest and tricep.
3-4 cardio sessions 20 - 40 mins each, and do about 30-50 minutes yoga most days.
I'd do more cardio but I tend to feel a bit under the weather if I do too much on top of resistance training.
I should add that I'm single and my kids have left home so it's not hard finding time these days :)

[jellibelli]

Following the tips on here I have upped the weights I have been using for my routines this week . Now I find my hands and forearms tire before the 'exercised' muscles. Is it just a matter of sticking with it and waiting for my hands to strengthen or can I be more proactive?

I have been following my (first) workout routine for almost five weeks. How long should I use it for before moving on to a different routine?

Thanks again. I am inspired by this thread to achieve more. For those of you already in the shape you want to achieve (or getting towards it) don't you want to shout from the rooftops what you've discovered/achieved?

[rhondajean]

I do shout jelli women don't listen!

I also tell them they need to eat more - people cant seem to get that if you eat the right things you can eat loads and loads of them.

I find if I shake out my hands and arms between sets I can do more, you can use gloves to improve friction and grip too, I find them really good cos my palms were callous ing at one point.

You should change routine eight weekly I think but aim to increase weights by about ten per cent every two weeks if you can while you do the same routine - that's what I do, others may have better advice.

Enjoy and stick with it!

[lovesineffable]

Jelli, I'd be inclined to stick with it, your grip strength should improve, but you could add in some things that dont require grip so much
Much of the early gain in strength is down to increases in neuromuscular efficiency (ie your body gets better at the movement)
there are also changes to muscles and tendons which occur in the long term, and resistance training improves insulin sensitivity and makes your body much less inclined to store fat.

you dont necessarily have to change the routine after a set period (unless you want to to keep you motivated)

[lovesineffable]

as for shouting I dont bother, if someone asks advice I'll give it but most people I find regard physical exertion as something to be avoided at all costs!

[rhondajean]

Loves ineffable are you lovesadirtylie too or are you two separate people?

[lovesineffable]

same person Rhonda, I just shifted my username:)

[Sleepwhenidie]

Impressive schedules you lot - notyummy I am in awe, I am pretty motivated but if I couldn't get to the gym I can't imagine being committed enough to work as hard as you at home, particularly with DH away. Rhonda I hear you re the diet - bet you're not in that bad shape though! Any sensible diet went out of the window for me tonight, shared a pizza and burger and fries with a friend with a cocktail and couple of glasses of wine-its what it's all for! Feel better about it than I might as I got out for a run earlier for the first time in about 6 weeks, it was so beautiful out today, like Spring. Running was tough after a break (albeit doing other training) though.

I wear gloves for the gym too, was also getting callouses...v sexy . I don't really vary my weight routine much, just try and increase the weights. I am now at a point though, where I can't get the weight I want into position safely (eg chest press/squat...no rack or smith machine at my gym) to do the exercise itself - very frustrating. Any helpful suggestions not requiring a spotter v welcome!

Was chatting to a friend tonight about protein shakes/bars. She does the marketing for a certain brand but doesn't train herself. Do any of you use/recommend them?

[lovesineffable]

I think normal healthy food is fine..protein shakes make it easy to consume extra calories, so unless you struggle to eat enough not really necessary

[Sleepwhenidie]

Thanks lovesineffable - what's your excuse for being up so late? I didn't expect a response tonight - that is what I thought too though, but I wondered if better to have a shake straight after training than the quick snack of nuts or a banana that I usually do. Instinctively 'real' food seems the better choice to me but they do seem popular.

[lovesineffable]

I'm just one of those night owl types
I guess they are marketed as something which will take some of the hard work out of achieving fitness or physique goals..a quick fix kind of thing, and that accounts for the popularity.
It's hard not to be attracted to short cuts and easy solutions!

[GeneCowan]

I have a protein shake with banana post workout simply because it is the easiest and quickest way to get a big hit dose of protein in that 15 minute period where your body is going to get the most out of it. The last thing I want to do straight after I've eaten is eat a chicken breast or can of tuna, and whilst nuts etc are a great snack at other times the high percentage of fat means they are not a good post workout snack as the fat slows down how quickly the protein is digested. Whilst shakes are processed the fact that they are liquid means they are digested far more quickly.

I weight train three times a week, total body routine, and on the other days I foam roll, do some yoga, and go for a walk or a run. The running is going to need to increase soon as I've committed to an event in a couple of months time.

jellie I have the same problem with grip strength that it fails especially on exercises towards the end of my workout. It will improve as you carry on so just keep at it. There are exercises you can do which will specifically address the grip strength such as simply hanging from a pull up bar, picking up and holding weight plates (roughly 2.5kg size) with each hand. The more plates you hold at once, the wider your grip is and this really improves the strength in your hands. Farmers walks are also another good way to do this, you can offset just carrying one weight at a time alternating sides to make this a good core strengthener too. I have callouses as well, once your hands toughen up a bit they won't be a problem.

sleepwhenidie I have the same problem about not being able to get the weight into a safe position and my gym doesn't have a squat rack either. I occasionally get over to one which has to do back squats but otherwise I have had to adapt exercises. With squats I started doing goblet squats instead, I found I had to go much lighter to start off with and really developed my range of motion, concentrating on making sure I was dropping below parallel. I also found having the weightload in front of me rather than on my back much more challenging at first. Another thing you could try is overhead squats, I am doing these at the moment and am having to use a broomstick rather than a bar! For bench press I have to stick to dumbbell bench press, mainly because there aren't any barbells at my rubbish gym but also because they if you do get stuck you can just drop them either side rather than getting trapped underneath!

[RubberDuck]

I do somewhere between half an hour to an hour using the XBox UFC Trainer that I mentioned before 5 times a week, and an hour's Krav class, plus I do a lot of walking where I can. Was fairly easy to fit it in until I went back to work a couple of months ago - technically part time, but the hours are such that I'm starting very early in the morning and am knackered by the time I get home, so I'm finding it much harder to fit exercise and particularly Krav into my day. :(

Managed to keep the exercise going, though, until this week when I came down with a nasty sinusy/chesty virus thing and I haven't been able to do much all week, so I've lost my momentum.

[RubberDuck]

Oh, meant to say, if I had to leave the house to exercise, I'd never bother Gym membership would be a really bad idea for me.

Quodlibet: re kettlebells, I just bought the Kettlebells for Dummies book and watched the Phil Scarito basics series on YouTube for form: Basics - The Kettlebell Press. Although I did double check with my Krav Instructor who is also a kettlebell instructor on a couple of them that my form was safe. I've never been to a class. Not ideal, I know.

[lovesineffable]

GeneI bought a foam roller a little while ago, barely used it though cuz it kinda hurts
I take it you find it worthwhile?

I never use gloves for lifting, mostly because I feel I can grip more securely without, but this thread has got me inspecting my palms..
..some callousing at the base of my fingers but not much, thats after 20 years of training 3-4 x per week with barbells & dumbells