Lifting and getting stronger with Caroline Girvan: 2025

[BigButtons]

New thread !

Great intel - thank you! I’ll head for 3 then.

Yep Peach you will use the 5kg forever for certain exercises (she still does for certain things like side delts and rear delts in her mostadvanced programs). Worth getting. But I would recommend getting the 8kg or 9kg too if you have space and the spare cash though- it's another weight you will use longterm for arms etc, and it will be handy to have them there when you are doing lunges or hip thrusts or squats or whatever and you suddenly realise you could be going harder.

@PeachPumpkinI started with 5kg, 7,5kg and 10kg. I started using the heavier ones first legs and the 5kg for arms, now I still use all of them but for mainly for arm exercises.
@GobacktotheworldPE is my favourite programme it was always designed as an upper/lower split. Part of the reason I enjoy it is that I lift 6 days and the sessions work out nicely for that, I run after the upper body days.

I use all sorts of weights which I luckily had lying around the house, I also started with ultimate beginner. I would consider adjustable dumbells and a hip thrust belt (found this really useful).

Thank you all so much for the advice. I’ve gone a bit mad and I’ve ordered 5kg dumbbells as it sounds like those are a wise purchase. I’ve also ordered 9kg dumbbells as they were a great deal and I can see me possibly using them for something at some point. A hip thrust belt has also been ordered. I want to grow my glutes and hopefully this will achieve that. I’m excited now, although mid workout I’ll probably be unfairly blaming anyone and everyone who agreed that I should try heavier than 3kg weights. 😆

It has to hurt! I hurt every session and I have been doing just CG for 4 years now. As you get stronger you up the weights and it hurts all over again. I had legs doms so badly at Xmas that I couldn’t walk without pain for days!

How many days a week do you follow the CG programmes? How do you fit in any cardio? I was wondering if she did a 15 minute series and then I could do 20 min cardio on top a few times a week. Struggle for time with more than 30-40 minutes

I do Caroline 4/5 times a week, and do 2x5k runs with hills for cardio. Sometimes I switch things to stay interesting, or if an area is feeling sore. Always at least one complete rest/no exercise day, though might go for a walk or dancing in that day.

To get best result ou need to follow the programme, but if you’re happy with more general strength and fitness you can mix.

some programmes, such as fuel, heat and endgame have cardio. Endgame is my favourite, especially the final finisher!

Thanks for your reply. Is endgame or fuel ok for beginners?
my issue is my brain. During cardio, I can shut my brian off but during strength training my brain is feeling me that it’s a waste of time and not burning enough calories. I’m my own worst enemy! And the reason why I struggle to keep consistent! I like the feel of cardio after 30 minutes

The best for beginners is iron because it is straight lifting. Caroline is hard full stop.
don’t get hung up on the cardio / calories thing. The more muscle you have the more calories you burn all day. Cardio might burn more calories during the actual session but weight training burns more calories throughout the day. Muscles are hungry!

@carrottopperdon’t get hung up on the calorie burn. Caroline has a couple of good articles she wrote on the App about it. As @BigButtonssays muscle is very hungry. I used to just be a cardio queen, ultra running and marathons, I was running 7 days a week, 60 plus miles a week. I can eat more now with strength training than I could when doing all the running.

Absolutely @carrottopperit really helps to totally forget about calorie burn. It's not the aim of strength training.

When you're doing it, think how much stronger you are getting. How your growing muscle is an entirely separate organ which will help with glucose regulation and metabolism. It will help with aging well and will improve other aspects of your life, like preventing injuries (your core will feel stronger and better for balance), protect my joints as they have more muscle support. You'll be able to carry more shopping, running is easier, I can walk for longer, screw bolts tighter (my grip strength has improved), unscrew lids, I can climb a hill easier, lift myself out a pool easily...the list goes on!

Oh and helps strengthen bones and prevent osteoporosis

I'm going on a bit, you probably already know this. But bear it in mind when the training is a hard slog

Those doing Max on the app, what are your thoughts so far? Is it worth doing? I’ve been wanting to do PE for a while but how do they differ intensity wise? I was going to start a new programme and was initially thinking Epic 3 but I have so much fomo regarding the app which I have been dipping in and out of.

Thank you. Yes I am nearer to 50 than I like to think so know it’s needed. Thank you for your replies. I’m only using 3kg. Should I get 5kg or stick with 3kg?

I’m a relative newbie, so cant really advise as such, I can only share my experience. I’ve about finished with Ultimate Beginner. I used 3kg weights for this. I tried 5kg dumbbells today and they feel a LOT heavier! I did upper body exercises and managed a fair bit using the 5kg. For some exercises, I started with 5kg and dropped down to 3kg. If you are finding 3kg a bit easy for some of it, you may benefit from moving up.

I do like Max but is anything on the app is as good as Epic 3?! It just has everything. Calisthenics, cardio, comprehensive full body days, abs and calves which not all her app programs include, supersets, complexes, staples, mobility work mixed in. It is just such a winner!!

I hope after the summer break she gives (quite a lot of) the people what they want - epic 4!

Nothing on the app is as good as epic three- how I miss it

Hello all. Just realised I hadn’t made it over to the new thread. Thank you for continuing this mutual support. Welcome to the new joiners.

I have a couple of questions:

1. I’m still mainly only using 4 or 5kg for upper body (is this quite slow progress in a year?) but managing up to 10kg for lower body. I feel I could probably go heavier for things like hip thrusts. Any thoughts on what weight might be best to buy next? (I still can’t quite believe that it was this time last year that I picked up a 2kg dumbbell for the first time in my life!).

Oh, out of time - I’ll be back later with my second question!

I remember having a similar dilemma! In the end I sourced some 6kg dumbbells on Facebook marketplace. It was a good move. 7.5 would have been way too much.
i also had adjustable dumbbells. Personally I prefer to go up in very small increments and the adjustables allow for this. Yes they are a bit clunky but I managed fine with them for years🙂

I bit the bullet and resubscribed to the app. I did PE day one and it was sneaky! I liked it though and the simplicity of the sets.

I loved PE. I’ve done it twice and am really sorry to finish it for the second time but I’m going to try Max with some trepidation. I didn’t find the Rev programme as effective as building strength as PE and I’m not sure about max either!

I think that’s why I wanted to try PE @samthebordercollie as the results seem great. We will see if I can handle it as I quit half way through intent as it was too much.

I think day 1 is the worst. If you can survive 15 mins of Bulgarians you can survive the program!

What size dumbells are you all using?