Lifting support thread!

[Work2live]

Thought I’d start this thread as a few people thought it’d be a good idea.

It might be a nice place to support each other and talk about lifting in general, ask for tips and advice on workouts, how to get enough protein etc.

All levels very much welcome, from complete newbies to those who’ve been weightlifting for years! 💪🏼

That's great @IShouldBeSoLurky!

A little thought about how we (particularly the older ones) see ourselves/instinctively compare ourselves .... I run (as a sideline) and have to remind myself that yes, I am one of the slower runners I see - but as about half are male and many younger, that's expected. When I check my pace graded for age and sex, I am about average for women my age. It wouldn't matter if I were slow by those standards, anyway, if it does me good and I enjoy it, but it is useful to know I think as what I see around me is very different, and that does make a difference, instinctively......

Likewise, the people doing pull ups and lifting weights around me are mainly young men - of course they do more reps! Strength level is good for the occasional reset there too I think. strengthlevel.com/strength-standards.

Because while we are only comparing and progressing against our former selves, and that is great and really important, when what you see day in day out around you, is people going faster/lifting heavier, it can knock confidence in your achievements I think, perhaps.

I hope that makes sense - it is something I have been brewing on, thinking about how middle aged women in particular often seem put off getting into sport and exercise because they won't be good enough/will be the worst, and perhaps some of that is because they are instinctively comparing themselves with 25 year old men!!

Well done @IShouldBeSoLurky! Improving mobility is a big task in itself and something a lot of lifters ignore. Great that you’re seeing such big improvements by prioritising it!

@MsMartini that’s really interesting and I think it’s definitely true.

Going to the gym is a huge step for a lot of people, and I think that’s particularly true for women as the gym can feel intimidating. But when you do go you’ll generally see a huge mix of people. Some very ripped and muscular people, some who are just starting out, and lots of people in between.

I honestly think most gyms are really welcoming places though, and most people will always be more than happy to help and encourage you!

Anyone who judges anyone for being ‘slow’ or ‘weak’ or whatever isn’t worth worrying about. We all start out as beginners, and even as we progress we all have our own unique strengths and weaknesses.

@Work2live - I've found the same - three gyms and an outdoor bootcamp group since I got serious about fitness - nothing but encouragement and support.

Well done @IShouldBeSoLurky!

My achievement today was 8 press ups on the floor, an increase on my previous 7 😎

I ponder the psychological aspect too. Women have really been done over with the messages re fitness. From the 'not getting bulky', the 'you don't belong here', the focus on competition and belittling in PE experiences, the messaging about making ourselves smaller, comparing ourselves to others all the time etc. I'm really fortunate that I get to spend time with young people who see all this differently and started the shift in my own mindset.

My gym is really small and it's frequently just me. And I lift heavier than most so get frequent ego boosts from comments made by others. I do feel I'll outgrow it at some point so it's good to hear about wider gym culture.

Yep, @RayKray, I follow a lot of fitness bods on insta, especially local ones and have unfollowed some for their obsession with before and after pics, which seems to be predominantly focussed on young women.

In general though, I am delighted to see more women doing martial arts and strength training of all sorts (lots of it round where I live, a very urban bit of South London), and being celebrated for it.

Really pleased with my session this morning. Hammer curls are now secure for sets at 10kg, and chest press machine at 30kg up from 25kg. I'd felt stuck at 25kg for a while as I have to jump 5kg a time.

Now I'll probably have upper body DOMS to match the lower body DOMS I gave myself earlier in the week. Not sure why as I usually feel contentedly like I've worked my muscles rather than actual pain after so don't know what was different. Probably the holiday!

I also hurt my left side doing deadlifts earlier in the week. Not sure why again. It's been making me ponder PTs and other gyms again as my progress will always be a bit hampered where I am but it so much has its positives too. I wonder about being a member of two for a bit and seeing which I gravitate to, but it's not really the time to be doing that with the cost of living stuff.

A question for those with PTs - how often do you do sessions with them as opposed to alone? Every time, or just once a week/month? Something else?

@RayKray well done on the increases.

My PT writes me a program to be done 4 days per week. I see him on one or two of those days each week.

I've been pushing for more of a cardio element to training this week and really felt it has been doing good. Yesterday's session was very gentle by comparison, but I increased the resistance on the rower and added an extra plate on flyes, delts, lats and crunches - my heart rate didn't go up that much but I still had the wobbles when I finished, although they disappeared as soon as I ate.

Woke up after a pretty decent sleep with just a few initial aches and then checked the overnight app reading, which show my RHR is now down to 62 and was evenly around 50-53 overnight. I'm going to have a chill out and actually do some housework for a change day today, I think.

Gosh, great progress @RayKray, amazing hammers and how satisfying @NeverDropYourMooncup.

I do PT weekly, shared with training partner. And also a weekly small group calisthenics class. I'd love to do more classes but I need some days just for reps - the PT and classes are often more skill-based.

Wow really impressive numbers @RayKray!

I’m now officially in a cut which I’m not excited about (even though I asked for it) 😂

I’ve been doing well on 2000cals a day for the last couple of months and feel like I’ve built a bit of muscle. As I go on holiday soon I mentioned to my coach that I’d like to try and lean out a bit - so 1700cals it is for the next few weeks 😬

I’m actually really excited to see how my body looks, but I love my food and I love how strong I’m feeling. I really need to prioritise sleep and protein over the next few weeks as my coach said I will feel hungry and might not be able to train with the same intensity.

Good luck, @Work2live!

My achievement today was my first pull-over (with jump). I had tried intermittently, got nowhere, left it for a couple of months and today, egged on and helped by random 16 year old at the bars (love love love callisthenics for the community vibe)....I got one.

That's happened before with skills for me - sometimes a break seems to help - perhaps because technique is reset?

Thanks for the info.

Sounds tough @Work2live . Can you mainline protein powder??

@MsMartini what's a pull over? Callisthenics looks awesome, and seriously hard!

That’s the plan @RayKray! 😂

I went to bed feeling quite hungry last night. My coach said it’s normal and I will feel very food focused over the next few weeks. They’ve also been very frank with me that being ‘lean’ isn’t the be all and end all, but if I want to try and achieve it then they will help!

I feel motivated though so really hoping I can stick to it. I’ve felt so uncomfortable in my body during holidays over the last few years. I’m excited to actually feel proud of the body I’ve worked so hard to build!

That's a pull over @RayKray, except mine involved starting with a jump from the floor and cycling my legs in panicky fashion once upside down 😂. And I only did it once. But if I can crack it, it is useful to have a way of getting above the bar as a muscle up is a distant dream still.....

Wow congratulations on the pullover Ms Martini, that looks so fun! I long to do a muscle-up - I’ve pretty much got pull ups but there’s not enough ceiling height at our gym to train the over bar stuff.

Good luck with the nutrition Work2Live. 1700 calories is not very much 😬 but you’ll be okay if you focus on your macros. Lots and lots of water and yummy steak 💪

@IShouldBeSoLurky well done on pull ups! I'm focussed on them right now but feel a muscle up is a long way off!

You do have to go outside sometimes to get over the bar. Can find cali parks here calisthenics-parks.com/countries/gb-en-united-kingdom

@MsMartini thanks, that looks great! Airwalking next!

Creatine - is it just creatine and I can get whatever one, or are there differences?

@RayKray I would just get yourself some creatine monohydrate. I use this one.

I also sometimes have the tablets but I actually find the powder fine too - I just mix it with water, or a shake, or even mix it into yoghurt.

This post explains some of the differences, but I think creatine monohydrate is probably the best one to go for.

Thanks v much @Work2live . I've ordered about 20 days worth so will see what happens

@MsMartini

That pullover (even with jump) looks very serious - that must be a serious feeling of achievement!

I'm chipping away at assisted pull ups - nothing moving at the moment, but it's early days.

@willingtolearn, it will come!

I'm back to a pull up focus after getting a bit distracted by tricks 😀. I'm now on one set of 6 and 4 sets of 5 but with long rests between sets (3.5 to 5 mins) so it takes ages! - aiming to increase reps and reduce rests.

@willingtolearn I’m still chipping away at the assisted pull ups too! Progress seems really slow for me but there IS definitely evidence of progress - slowly!

In May when I started I could only do about 5 assisted pull ups with the weight set at -28kg. (28kg is just over half my body weight, for reference)

Now 4 months later I can easily to 10 at -21kg, and 5 pull ups at -14kg!

So yes it is slow as it has taken me 4 months to pull up that extra 14kg of body weight, but I’m okay with that!

@MsMartini had to look up pull over - you’re my hero! Wow!😁

Ps I find doing other upper body exercises like shoulder press, biceps curl, lat pull down and bench press have also helped my pull up.

Plus technique makes a big difference! I had some great tips from more experienced lifters on this thread.

Yayy @GoTheFcukToSleep, brilliant progress.

Meghan Callaway on insta is good on pull up tips I think. For me, it is about the lats - rest of upper back is stronger - so lat pull downs and inverted rows (sometimes with feet raised) are good supplementary exercises.

Thank you all about my pull-over. I was really chuffed but only did one and form was TERRIBLE 😂. So will revisit soon, practising some other stuff to help in the meantime (I can't do that often as the bars at my normal gym are too high, iot feels scary - I need park ones and to be feeling fresh).

For the pull uppers - what is your hand position? I only have a pull up bar at home, which I can only use overhand or underhand, and I always get a pain in my tricep which stops me. I've heard neutral grip is better (which I can't do on my bar)? I can't get anywhere at the moment but am v limited in options!