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Original poster

Learn to lift for ladies

95 replies

shanghaismog · 03/12/2013 11:10

If your gym had a weekly (maybe twice weekly) class to introduce strength training would you go? Taught by a woman pt and for women only.

One hour class probably in the studio (although ideally in the free weights section), max 6-8 people, focussing on main compound lifts.

All thoughts welcome!

OP posts:
Sleepwhenidie · 07/12/2013 08:46

I don't think ShanghaiI would expect you to deadlift 100kg first lesson rubbish* Grin. Heavy lifting means lifting heavy for you and if that is 5kg then you start with that and as you say, work up. Working up is extremely satisfying!

Sleepwhenidie · 07/12/2013 08:47

Oops, bold went a bit haywire there!

rubbishfamily333 · 07/12/2013 09:19

Grin Phew 5kg probably would be heavy for me. There is a tiny fitness model on my Facebook she is do tiny but muscly and her partner was always promoting women lifting heavy and eating lots of calories and lots of carbs Grin I like the sound of that.

So is the lifting possible to do at home? Or would the gym be better?

I sometimes do body pump which involves weights but not that useful on form and how to build up to heavy lifting.

beckslovestimmy · 07/12/2013 09:20

I'm with sleep on that, I think my first deadlift was 25 or 30 kg and its taken me 6months or so to lift 65kg for a number of reps. (100kg is my 1rep maximum). The thing I love with strength training is that you get better every week. Even if you lift 1 or 2kg more than last week you feel great and can see your progression.Grin

rubbishfamily333 · 07/12/2013 09:42

Becks - do you lift in the free weights section in the gym?

Sleepwhenidie · 07/12/2013 18:38

Hi rubbish you could start at home with some dumbells, use youtube/books for instruction, but if you do want to go heavy then I think unless you have room for a decent gym set up (barbells and weights, bench and rack for the bar) then you will get frustrated fairly quickly. Also it would be good to find a trainer or experienced friend to show you exercises and check your form when you are starting so IMO a gym is best.

beckslovestimmy · 07/12/2013 19:42

Hi rubbish, I do squats in the rack in the free weight section, the rest of my training is done in an open floor area, there are some mats, a big mirror, dumbells, kettlebells, long dumbell/barbell things and a climbing frame thing. I take a barbell over and some plates so I've got some space. I don't mind going in the free weight section even though its almost always only men in there Wink

BsshBossh · 07/12/2013 20:34

rubbish if you prefer to start off working out at home you could do what I did and invest in free weight dumbbells eg York 20kg set that you can buy extra plates for. There are loads of excellent exercises you can do with dumbbells eg deadlifts, squats, overhead presses etc. Google weights routines eg Stronglifts and start with light weights then progress each week to heavier. Start with two 20 minute sessions a week after the kids are in bed leaving a day or more between sessions so your body can recover. Study moves on YouTube to learn good form and perfect form before moving onto heavier weights. Focus on compound moves.

Original poster
shanghaismog · 08/12/2013 10:33

Absolutely, start small and build up. Focus on squats, lunges, dead lifts, presses and pull ups. They're the bread & butter of strength training, don't get distracted by the millions of other accessory lifts. A couple of those York sets would be great to start with. I second a trainer to get your form perfect, then you can fire away!

OP posts:
Sleepwhenidie · 09/12/2013 13:48

Shanghai could I ask a question please? I realise that its maybe different for everyone in terms of days, but how much recovery time do you advise? I did quite a hard session on Friday evening, I train regularly but don't often get DOMS, but did over the weekend, still conscious of the feeling, though not painful today. I went to the gym this morning, but felt weaker than on Friday - should I have taken an extra day, or maybe my protein intake wasn't enough over the weekend Confused?!

Sleepwhenidie · 10/12/2013 14:47

Shanghai seems to be MIA Smile - anyone else have any advice re recovery? What do you do?

Original poster
shanghaismog · 10/12/2013 16:32

Sorry, typed out a great big reply earlier then lost it!

In short... I'm a huge believer of listening to your body, remember it 's not just your muscles that need to recover. If you're constantly pushing your maxes, them your central nervous system is under pressure. At this time of year, sleep, stress, food, drink etc are all a bit out of whack too.

If I feel like this, I either take an extra rest day and hit it hard the following day, or I change the plan and do something lower intensity. I need at least 48hrs between heavy strength workouts but it does depend on what else you're doing, so hard to give a definitive answer.

Remember that exercise is supposed to enhance your quality of life and energy, if it 's doing the opposite then I suggest cutting back (not strictly what you asked I know).

OP posts:
Original poster
shanghaismog · 10/12/2013 16:38

Ok, that wasn't short...

OP posts:
BsshBossh · 10/12/2013 16:59

Remember that exercise is supposed to enhance your quality of life and energy, if it 's doing the opposite then I suggest cutting back...

Very wise words indeed and something I need to remember. I've been doing heavy weights for nearly a year and a few months ago I decided to ramp it up a bit. I was tired out but kept on going cause I enjoyed it... and then I messed up my pelvic floor by pushing myself too far Blush. I haven't been able to lift at all for over a month. My floor is much better now and today I returned to the gym for a weights session. This time round I'm taking it easy, resting loads in between sessions and really listening to my body. There's absolutely no rush.

Sleepwhenidie · 10/12/2013 17:05

Great advice, thanks, something I'd probably tell someone else too (but of course not sensible enough to follow it myself Blush). Through the week I usually alternate strength training with kickboxing but normally take two days rest at the weekend, which is what I did this week. It was a weekend of not so great food and too much wine though, so I probably wasn't maximising my body's repair process Grin.

Lazysuzanne · 10/12/2013 18:31

Sleep, would a split routine help?
I split mine into
1-legs
2-back & delts
3-chest & triceps.
Each workout is done once every 5-6 days, I generally leave at least one day between the upper body workouts (because there's a bit of overlap) but training say legs one day and then back and delts the next isnt a problem.

Generally I go by how I feel day to day and turn the dial up or down on my training accordingly.

Lazysuzanne · 10/12/2013 18:41

and doms is such a strange phenomena!
Some exercises always hurt the next day, eg lunges even with only 30kg I can feel my glutes and hamstrings the next days, quads never hurt no matter what.
I used to squat 120kg for 10 reps, next day nothing Confused

Original poster
shanghaismog · 10/12/2013 19:18

120kg for 10 Shock

OP posts:
Sleepwhenidie · 10/12/2013 20:00

I think we chatted about splits a while back Suzanne, when I was wondering about ramping up my strength training a bit. My concern with that is, if I work so hard that I get doms the next day it means it affects my kickboxing, no power in my punches if I have achy arms SadSmile

Lazysuzanne · 10/12/2013 22:08

That was nearly 10 years ago Shang, I've downsized these days.
I'm with you sleep, I'd a similar conflict with weights and swimming, swimming went!

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