Lifting and getting stronger with Caroline Girvan: 2025

[BigButtons]

New thread !

How does the four day split work @Gobacktotheworld? Still indecisive about what to start on Monday. Possibly Epic 3, possibly something from the app. I’m so grumpy this morning as DH woke me up with his snoring and scaffolders across the street think 8am on a Sunday is a good time to take it down. Was not a good time to look on the Facebook page to see another über cheery post. How can anyone think everything Caroline produces is brilliant and superb? I can’t take it today.

Max say 6. I liked this one.
managed a PB on the first 2 sets of static lunges at 20kg! Dropped to 17.5kg for the last set as didn’t want to risk any injuries. I find slow incremental upping of the weights- maybe just a set at a time works best for me. And it works quickly too.
Have a great Sunday everyone😎

@BigButtons well done with the weights!!

Ok- help me out here. I have tried to unsee silly boy’s posts on the fb group. I clicked on the stop seeing silly boys posts. Today I can still see his posts and I don’t want to. What can I do?🤨🤮

Wow- I never double up or add in any more. Be careful!

I’m really enjoying max. I was dubious at first - only 35-40 mins? But she packs a lot in! There’s a new warm up to go with it as well, which (unusually) involves light dumb bells.

I’m on day 44 of PE (for the second time). I love this program so much and my body scan scales always give a higher lean body rating when I do it (it went down with REV). Will probably do Max after, the only thing that puts me out is the enormous number of equipment - dumbbells, barbell, stability ball, bench, mat, wedges, wrist straps, band, mat, box - that I need to get out for dull body days!

The barbell comes out most days and it is annoying having to set it up and put it away again just for three sets! Apart from that it’s ok equipment -wise.

I've heard of CG and would love to start something - I used to love weights before I got super unfit.

Where would you recommend I start as a complete beginner?

I'm back from holiday, so I'm a about to take the plunge and download the app. Before going away I finished Epic 3. I'm torn between Max and PE. Or maybe Rev as I enjoy circuit training. What alternatives do people do for sissy squats? Heel-raised squats maybe?

Definitely iron, as long as you know the basics of squats, lunges etc. The genius of it is that you can lift as light or heavy as you want, depending on your ability.

Can I join? I’m in the process of finishing off Ultimate Beginner.

Hello @PeachPumpkin and @Slurple - welcome!
for anyone new and doing YouTube only I would say iron. If you have the app then ultimate beginners.
Kee the weights low until you get your form right.🙂

Thank you @BigButtons . I have a question. I’ve been using 3kg dumbbells (3kg each) for Ultimate Beginner. I had those in the house already. I’m definitely ready to move up and I’m planning to do Iron next. What weight dumbbells do you think I should get? I don’t want to go too light and have to buy more soon, but on the other hand, I don’t want to go too heavy and not be able to do much. Although I suppose I could drop back down to 3kg to finish the set. Thanks.

I think if is useful at your stage to have a range- no big jumps. I would invest in 4,5,6 kg.
qhwn I started I had dumbbells ranging from 2-5 kg. I then invested in adjustable dumbbells once I needed to go up. These served me very well for years.
I have recently been investing in hex dumbbells and use my adjustables once I go over 20kg for some moves like lunges and sumos.
If has taken me 4 years to get to this stage though. Small increments are by far the best.
When I want to try and increase I will do say one set with the new weight and keep it slow and the reps low. I will see how my body feels.Then I will drop back down. Then next time I will increase the amount of sets etc.

Hi @PeachPumpkin. Good to see another strength trainer join. It really is worth the time for your body and health!

I've been doing CGX for over 2yrs and I hope to carry on forever, health allowing! Definitely recommend a pair of 5kg, still use mine a lot. Prefer the smaller hex dumbbells to the larger plastic ones, they're much easier to handle. I think I quickly progressed to 8kg for lower body. I also have 10 and 12.5kg, but don't think you'll need them to start with.

Caroline uses really heavy weights for Iron so don't feel disheartened if you aren't anywhere near what she is lifting..I still wouldn't be able to match her now even after all this time training.

Thank you both very much for your advice! I was chewing over 8kg dumbbells, but now I realise I was being overly ambitious. I looked to see what Caroline was using and and I think I was racing to catch up. I think I might get 5kg. I don’t want to find the exercises so hard that I get disheartened and give up. This is the first time I have ever stuck at exercising. I can already see a small difference in my figure. I’m going to get a hip thrust belt too, so that I can make those more effective. Thank you!

Hey, I started Iron after seeing the recommendations on here and have REALLY enjoyed it so thank you. I’m nearly done now and not sure what to do next - I’d assumed Epic but just looked and it looks like the workouts are all a bit longer. Is there another programme where they’re more like 30-45 mins?

Glad you have been enjoying iron! The first 2 epics are longer yes- they were lockdown series when people had more time on their hands!
Epic heat, three and endgame come within that time frame. My all time favourite is epic three!