Message Boards » Fitness and Exercise

TOPIC: StrongLifts 5x5 for WOMEN?!?!

« Prev 1
« Prev 1
 
Ic_disabled_photos
Topic has been inactive for 30 days or more and images have been disabled.
Display All Images
May 7, 2012 2:19 PM
How do I modify the program and make it work for me (a girl)

Am I totally dense? I don't really get it but I want to :/
May 7, 2012 2:26 PM
Lift like a man, look like a goddess. No modification needed. LIFT HEAVY using the compound lifts the program suggests.
May 7, 2012 2:28 PM
Yup, you don't need to modify. Same exercises for women.
May 7, 2012 2:29 PM
QUOTE:

How do I modify the program and make it work for me (a girl)

Am I totally dense? I don't really get it but I want to :/


Beside possibly needing to start with a bar lighter than an Olympic bar (45 lbs), you should be fine. Lots of women, my wife included, are doing it.

Just be careful not to overextend your lower back, as women tend to be more flexible than men in this regard.
May 7, 2012 2:29 PM
No mods needed.
See also http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
May 7, 2012 2:31 PM
I do it, and I'm a ballet dancer (very petite frame and my muscles are not at all bulky).

No modification needed for us girls, and don't let anyone tell you you're going to turn into some Arnie looking thing if you lift heavy; you won't, and even better, your bum will be a thing of glory.
  15488140
May 7, 2012 2:32 PM
Musculoskeletal system = same for male or female (minus testosterone levels). Lift heavy = look awesome.

p.s. Image not displayed
Edited by ZombieSlayer On May 7, 2012 2:34 PM
May 7, 2012 2:33 PM
Well said guys. I started my wife off with the BAR ONLY on everything. Some of the more taxing lifts I had her repeat with the bar for a couple weeks before adding weight, that's about the only modifications we made.
  545560
May 7, 2012 2:34 PM
While your at it, observe good form to avoid injury. Start lighter and progress slowly :-).
May 7, 2012 2:39 PM
QUOTE:

Yeah, if they have some free time when they're done cooking.


laugh laugh

I'm strongly thinking of doing this (Stronglifts, not cooking :p). I've just finished stage 1 of NROL4W and looking at stage 2, some of the exercises are a bit huh If they annoy me too much I'm just gonna change to stronglifts. I'm kinda sorry I didn't look into this before I got New Rules as it's a lot more straight forward.
May 7, 2012 2:42 PM
QUOTE:

QUOTE:

Yeah, if they have some free time when they're done cooking.


laugh laugh

I'm strongly thinking of doing this (Stronglifts, not cooking :p). I've just finished stage 1 of NROL4W and looking at stage 2, some of the exercises are a bit huh If they annoy me too much I'm just gonna change to stronglifts. I'm kinda sorry I didn't look into this before I got New Rules as it's a lot more straight forward.


That's what my husband and I did... we did NROLFW for Stages 1, 2, and a week of 3 and said "screw it".... switched to a home brew 5x5 program with the big lifts.
May 7, 2012 2:48 PM
You could wear pink chucks, like I do...they're very girly...
May 7, 2012 2:49 PM
oh okay.. great.. thanks for the advice. I guess I just assumed I would need lighter weights... I am such a weakling :/ I hope I can change that :)

Zombie- Love the picture you posted!
May 7, 2012 2:49 PM
Don't change anything.
  13657057
May 7, 2012 2:50 PM
QUOTE:

You could wear pink chucks, like I do...they're very girly...


Girl, you know I already do laugh
May 7, 2012 2:54 PM
QUOTE:

QUOTE:

How do I modify the program and make it work for me (a girl)

Am I totally dense? I don't really get it but I want to :/


Beside possibly needing to start with a bar lighter than an Olympic bar (45 lbs), you should be fine. Lots of women, my wife included, are doing it.

Just be careful not to overextend your lower back, as women tend to be more flexible than men in this regard.


What weight bar should I look for? Any suggestions? Thanks

I am seriously new to this, I don't even have any equipment. I will need to go out and make a purchase..
Edited by puggleperson On May 7, 2012 2:55 PM
May 7, 2012 3:00 PM
QUOTE:

QUOTE:

QUOTE:

How do I modify the program and make it work for me (a girl)

Am I totally dense? I don't really get it but I want to :/


Beside possibly needing to start with a bar lighter than an Olympic bar (45 lbs), you should be fine. Lots of women, my wife included, are doing it.

Just be careful not to overextend your lower back, as women tend to be more flexible than men in this regard.


What weight bar should I look for? Any suggestions? Thanks

I am seriously new to this, I don't even have any equipment. I will need to go out and make a purchase..


What can you lift now?

1 pound = a Guinea Pig
1.5 pounds = a dozen Krispy Kreme glazed donuts
2 pounds = a rack of baby back ribs
3 pounds = an average human brain
4 pounds = an ostrich egg
5 pounds = a Chihuahua
6 pounds = a human's skin
7.5 pounds = an average newborn
8 pounds = a human head or a gallon of milk
11 pounds = an average housecat
12 pounds = a Bald Eagle
15 pounds = 10 dozen large eggs
16 pounds = a sperm whale's brain
20 pounds = an automobile tire
24 pounds = a 3-gallon tub of super premium ice cream
25 pounds = an average 2 year old
33 pounds = a cinder block
36 pounds = a mid-size microwave
40 pounds = a 5-gallon bottle of water or an average human leg
44 pounds = an elephant's heart
50 pounds = a small bale of hay or 10 reams of paper
55 pounds = a 5000 BTU air conditioner
60 pounds = an elephant's penis (yep, weights more than his heart!)
70 pounds = an Irish Setter
77 pounds = a gold brick
80 pounds = the World's Largest Ball of Tape
90 pounds = a newborn calf
100 pounds = a 2 month old horse
118 pounds = the complete Encyclopedia Britannica
130 pounds = a newborn giraffe
150 pounds = the complete Oxford English Dictionary
200 pounds = 2 Bloodhounds
235 pounds = Arnold Schwarzenegger
300 pounds = an average football lineman
400 pounds = a Welsh pony
Edited by ZombieSlayer On May 7, 2012 3:05 PM
May 7, 2012 3:10 PM
Do we really have to slap "for women" at the end of everything to get women to do it?
  14262621
May 7, 2012 3:29 PM
QUOTE:

Do we really have to slap "for women" at the end of everything to get women to do it?


Or dowse it in pink. grumble grumble
May 7, 2012 3:35 PM
On overhead presses and bent over rows, I started with a 30? 35? lb bar. By week 3 I was using the 45 lb bar. Started with the 45 lb bar on all the other lifts. I'm progressing faster on some lifts than the others, mostly because my legs are stronger than my upper body, but that's common.
May 7, 2012 3:38 PM
uh no you don't.. do you have to be rude to get your point across? Apprently :)

I only asked because I naturally assumed those weights would be too heavy for me... which they probably are... I will have to modify it at first and thats basically what I was asking....

Girl power!!!!! Like oh my god
May 7, 2012 3:39 PM
QUOTE:

On overhead presses and bent over rows, I started with a 30? 35? lb bar. By week 3 I was using the 45 lb bar. Started with the 45 lb bar on all the other lifts. I'm progressing faster on some lifts than the others, mostly because my legs are stronger than my upper body, but that's common.


okay great! Thank you! Maybe I should just start with the heavier bar so I don't have to purchase two bars.. Seeing as how quickly you progressed ;)
May 7, 2012 3:46 PM
QUOTE:

QUOTE:

Do we really have to slap "for women" at the end of everything to get women to do it?

Or dowse it in pink. grumble grumble

but...but...I like pink. I like squatting in pink chucks.
May 7, 2012 3:57 PM
QUOTE:

QUOTE:

QUOTE:

Do we really have to slap "for women" at the end of everything to get women to do it?

Or dowse it in pink. grumble grumble

but...but...I like pink. I like squatting in pink chucks.


I do my 5x5 workouts in pink chucks too! They're fun!
May 7, 2012 4:06 PM
QUOTE:

QUOTE:

QUOTE:

Do we really have to slap "for women" at the end of everything to get women to do it?

Or dowse it in pink. grumble grumble

but...but...I like pink. I like squatting in pink chucks.


More power too you! Really... I just prefer lifting in orange socks. laugh *so overdosed on pink as a child*

Reply

Message Boards » Fitness and Exercise

Posts by members, moderators and admins should not be considered medical advice and no guarantee is made against accuracy.