Lifting and getting stronger with Caroline Girvan: 2025

[BigButtons]

New thread !

Thank you for the new thread.

I always rather liked those old kneel to squat moves- cardiovascular and useful for mobility, moving through a different plane, etc.

I did PE Day 6 today and REALLY enjoyed it. (Did not do Day 5 of Max as fuck sissy squats, frankly. Not everyone's knees are made of titanium, Caroline.) I love the tingly feeling after muscles are properly worked. It's interesting that PE is a four day split though. I wonder if she originally envisaged a full body for the fifth day? Or... gasp... three rest days.... cHanGInG thE schedule still further!11!! Now that would have sent her devotees into meltdown.

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!!

Ooh, that is so strong, Big Buttons. My legs are strong but I don't think my elbows/forearms could handle that!

Disappointed, PE goes in a rolling cycle of:

Chest Shoulders Triceps
Legs with a glute focus
Back and Biceps
Legs

The first half is pre-exhaust, second post-exhaust supersets. However it's not 100% that pre- starts with easier exercises and post- starts with the harder obes. E.g. day 6 starts with push ups then deadstop chest press- the first of those exercises is the challenging one and deadstop press is like a lovely holiday if you ask me!

It's really excellent.

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?🤨🤮

You have to go to his personal profile and block it. It will mean a split second of extreme danger while your mouse hovers near the ADD FRIEND button. Keep calm throughout. I wish you luck.

I just clicked on Facebook and they have approved a picture of a woman's feet because she got a pedicure on her rest day. Boak!

I did PE Day 4 tonight directly after Max Day 6 as I had longer than usual to work out (skipped forward through the pullovers in PE as didn't want to repeat those, and it came in at about an hour). Fab workout, loved both!

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

AH, thank you- it's because I have nearly a week of enforced rest days from tomorrow as we are away and too lazy to pack my TRX or pilates babybells. Totally get where you're coming from though. Overdoing it is not a good idea if you want to stay fit.

Speaking of - would be nice if she told her fans to take a deload or rest week now and then. That's one schedule I'd definitely keep to.

Please keep the max updates coming, anyone who is doing it. I'm interested in how people overall are finding the volume.to be it seems -OK? But maybe not for ten weeks.

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!