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

[BigButtons]

New thread!

I had never heard of Caroline until this thread and took the advice upthread and started on Iron on YouTube. I am loving it! I already do low level cycling and walking so wanted a weights program but never get round to going to the gym. So this is perfect. I’ve just got to find alternatives to lunges and anything else where you need to bend your toes! Thanks all

@BigButtons I agree, I’m always a bit wary when I hear of people doing double sessions or “catching up” - that’s not what it’s about, we’re not out here trying to win at fitness or be the best or do it all “right”. That’s one really good thing I feel I’ve taken away from doing CG. When I was a bit of a cardio queen there was a real element of punishing myself, earning food, and ALWAYS trying to be better, faster, go further, run more, am I beating someone else, am I the best I can be? With weights it’s like, you know what, I’m tired and I used my smallest weights for the whole workout, who cares? It still works. My body doesn’t know what weights I picked up. Nobody else knows. I got up and worked out and that’s my win. And I need to eat to be able to work out so I can’t skimp myself constantly on food trying to “win” or cheat the system by eating a bit less or being the best at eating a small amount. It’s basically revolutionised the way I see and relate to my body.

Absolutely spot on. It is exactly the same for me. I just wanted to be skinny. I restricted food and ran all the time. Now I want to feed my body and be strong. Finally learning to love food and love my body.

I'm guilty of doubling up, but I like working out for at least an hour, and I don't lift 5 days a week, usually 3 or 4 because I run on other days. If I feel tired I don't...Iron certainly with 30 minute sessions wasn't too much of a problem, Intent is longer but I do one upper body and one lower body. I find full body workouts very effective.
You do you as Caroline says, but always listen to your body!

I don’t double up and if I am not feeling 100% or have pain or not well I won’t work out, I feel like this is the true version of listening to and respecting my body and I don’t beat myself up if I miss a few either as I am busy or not up to it.

This works for me with getting a balance - I have pushed myself too far at other times and ended up with an injury that’s put me out of action for a long time. I’d rather take it slow, avoid injury and just get there eventually there is no rush, I’m not competing with myself or anyone else.

@Melassa and@AtomicBlondeRose Thank you for the replies about the gloves. I think I will get some and see if they even give a little bit of support to my wrists.

Another question for anyone (keen beginner here!) - do you make sure you have rest days? I'm really enjoying my new habit of getting up early (before everyone else) and doing a workout. I'm currently on Day 11 of Iron but think I've only had one rest day (last Sat). Is that ok if I feel ok?

Definitely have rest days. Rest days are when your muscles grow. They repair and it is the repair process that grows the muscle. If you don’t rest you will become injured somewhere down the line.
this is a long game. Of course you are keen. That’s great- slow and steady wins the race!

Thank you @BigButtons. Yes, definitely want to make sure I don't get an injury! How many rest days per week is best? Maybe I'll do some Pilates on those days, so that I can keep my new daily morning habit.

So- you need at least 48 hours rest on those muscles before hitting them again and some days when you rest from lifting completely. You want to hit each group 2-3 times a week. 2 days ‘rest’ works for me. That is what CG Does. I am not inactive on my days off- I walk and might do active stretches.
every few weeks I will do a deload week where I don’t lift at all. When I come back I am always stronger.
people deload in different ways - find what works for you, but rest days are just as import as lifting days.🙂

I don’t like to get out of the early morning workout habit by taking a day off during the week so on a Thursday I go for a little run - as in it’s a rest day run, which I don’t time/check pace/distance. Just put on my trainers and head out for 40 minutes or so. Sometimes I speed off, sometimes I walk, but the important thing is I just treat it as movement and a mental health break rather than a workout. It’s for a leg stretch and some fresh air first thing instead of feeling compelled to make it count in some way.

Hello. I’ve recently started CG Iron (the YouTube version), finished day 11. I had tried Epic Beginner a few months ago, but it was too much and it put me off. I have read now that it wasn’t meant for actual beginners. I have 2kg, 4kg and 5kg dumbbells, which are more than enough for now. I was a fan of the FitOn app, but I love CG’s style loads more. I hope to stick around.

Hello!
no! The name is misleading- it’s an intro to her moves and style. It’s hard!
glad you are enjoying iron- stick around😍

Thank you @BigButtons The length and difficulty of the Iron series is just right for me at this stage, especially with the lower weights dumbbells I’m using. I can use my son’s heavier ones when the time comes. I’m grateful for PP mentioning the Iron series on this or other threads, I thought Caroline’s program was totally out of bounds for me otherwise.

Hi @RosaRoja!
If you get the CGX App there is the genuine beginner's program by Caroline where she explains the lifts as doing them. But if not Iron is the best program to start with, definitely, as it's slower paced than the Epics.

Thank you @samthebordercollie I downloaded the app and then deleted it a few days ago as I found it confusing. I hadn’t paid for it yet. Then I saw on the FB page someone posted a table of all the different programmes and what they do, so it’s starting to make sense again. I could do with a good explanation of the moves. (My DDs correct me when they see me.)

@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.

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.)

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

@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?

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!).

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!

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!

@thenewaveragebear1983 sorry to hear about your back!☹️
form is everything and it is very easy to be just a little
bit out and then cause injuries. With the rdl’s I would suggest practising with really light weights- no more than 5 kg. Get the movement right. It should not be hurting your back at all even with heavier weights.

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 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 🔥!