‘New Rules of Lifting for Women’

[Countrylife2002]

Has anyone followed the programmes in this book?

I’ve started and did workout a wk1 this week. I had to ask someone at the gym to help me with one exercise. I really enjoyed it although - my shoulders have been killing me the past couple of days! And I swim a lot so thought shoulder work would be easy! This workout had squats which I’ve been doing the last couple of months since joining (and had my form checked) and they were ok.

Planning on going tomorrow and doing workout b. It starts with a deadlift , which I’ve not done before. I’ve been practicing at home with a pole but despite watching vids I’m not convinced it’s quite right so I’m going to ask again for advice.

Is it ok for me to keeping asking for advice? It’s a weight lifting gym and all the staff are pts but I don’t want a pt sess as I want to follow my own programmes , as I find it quite fun researching, and I love doing it on my own. There are always pt sessions going on and they do not look fun. Also can’t afford it! I’m paying swim membership at my local pool plus this membership and this gym is a 30 min drive so petrol also costs. The programmes in the book look good to me as there is a lot of functional and compound lifts (I think I’m using those terms right!)so I don’t need a routine crafted for me atm.

one thing I’m confused about it talks about how you must always progress. Is this on every exercise, every time ? (If you completed the req no of lifts last time). So always adding a bit more weight?

Progression - depends on what you are trying to do - why you train

I would generally do a few weeks at one level before trying something harder
So start 3 set of 10
Week 4 3 sets of 12
Week7 one set of 20
Week 10 back to 3 sets of 10 , but middle set with heavier weight

Etc

If it's one question just ask - try to go at a quiet time as they often get bored

If it's going to take several hours, pay for a session

You might find it beneficial to pay for one session to get your form checked for all of the complicated exercises. Deadlifts can cause major injuries if not done correctly for example!

It would take less than 5 mins. I do go at quiet times so hopefully ok!

@distrussful I was contemplating asking for a pt sess for each new workout I do as I progress through the book, to get me started, and also to ask if some swim specific useful exercises can be added too. So that I’m following the book in the main but maybe adding an extra exercise each time eg to strengthen my rotator cuffs. Are PTs happy to be asked to go through a workout that you bring to them?

I wonder if I could just book one PT and go with a list of exercises I’d like to learn, plus a request for swim specific ideas. What I like is having 2 different workouts , I go twice a week. Just unsure if it’s weird to go with a shopping list ?! I might ask the guy tomorrow that’s on and gauge his reaction…

I know the book but I didn't do the programme. The book explains the principles of progressive overload. You don't have to up the weights every time, it depends on your body. Follow the rep ranges in the book, then once you get to the top of the rep range put your weight up. Keep doing that. That could be every week on things you get stronger at quickly or far less often (lat raises I'm looking at you!).

I'd let the PTs manage the situation of whether you're asking too much. Keep asking, they can stop answering/sell you their services if it gets too much. It's going to depend on the PT and set up what too much looks like.

Form checking though isn't a one off. And it would be really unusual for form to be perfect from the outset. I get feedback for tweaks to my form often and I've been doing it a while. I used to be told my form was fine in my gym when I was a beginner. It really wasn't.

@RayKray thanks that’s really helpful. At some point then I’ll ask for a pt, just need to get past gcse tutoring time so I have some ££!! I might ask for a quick form check on deadlifts each week though in the meantime if they’re happy with that. It does say on all their social to ask, I just get nervous!

I get you! But I've since decided to let them manage that as their job rather than getting nervous about it myself.

I didn't have a PT for the 1st 6 months and had a great time learning stuff, having that freedom to explore and find what I liked. Enjoying it and getting into the habit is a really important foundation. So there's a lot to be said for that.

I followed the original New Rules of Lifting and found it really good.

It’s always worth asking a PT to do a quick check on form for maybe one or two exercises, but if you’re asking every time you’re there it might start to feel a little like you’re taking the piss. I’d probably book a session if you want more in depth coaching and to discuss tweaking your routine to make it more swimming specific.
It can also be good to video yourself and analyse your own form.

Went today and asked and it was fine. And there was another woman lifting the same as me so we took it in turns so that was quite nice. I’m going to stay light (and on mats) for a while and then ask for a quick form check every time I go up in weights. Thanks for all the advice! I’m finding the book workouts really good.

That sounds great @Countrylife2002 . Enjoy!

Don't ask PTs for free advice. Ask if you can book a one-off intro safety session to check posture and moves to avoid injury.

Otherwise, look up correct methods on you tube first. Some of the best advice I've had on posture, hand positions spine protection etc was online.

@Lilacdew i ask the gym staff. They are all also PTs. But when I ask them they’re doing a gym reception desk shift and are often around tidying up and checking everyone is ok. I’d never ask someone who is working as a PT that day . But the gym staff are there to be asked .