Weight and Resistance Training - Women that lift Thread!!!




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lucky8
05-29-2012, 07:41 AM
Just wanted to create this thread as ive been lifting for few months and im getting back in to it and really enjoy it , i train with my partner.
Just wandered if there is an yothers who do this and if you wana join this thread to chat and pass tips /advice /experiences and just make friends with similar interest x


MrsH2132012
05-29-2012, 03:04 PM
I'm new to lifting so I'm starting with BodyPump classes 

lucky8
05-30-2012, 07:36 AM
Ah fab, ive been doing t for about 5 months on and off so need to get more committed but they have a body pump class at my gym and have been thinking about giving it a go x


MrsH2132012
05-30-2012, 12:10 PM
I'm going tues & thurs at 5:30am and Saturday at 8am if we are home (which is almost never!)



My cardio is now slacking but I'll get moving again 

lucky8
05-31-2012, 06:59 AM
I went last night after having over a week off (never again)
Done Back & Biceps feeling it to today :) but thats a good thing. Tonight its chest & triceps x

MrsH2132012
05-31-2012, 12:34 PM
What do you do for Triceps? I suck at dips lol I really like laying barbell tricep extentions

fromthebox
05-31-2012, 01:41 PM
Hi ladies!

MrsH - I also really like the "skullcrusher" Laying tri extensions.

I am gearing up for a round of New Rules of Lifting for Women. I've been lifting regularly but need a bit more structure to my routines for now.

:wave:

MrsH2132012
05-31-2012, 02:19 PM
Oooh I like that name much better!! Skullcrushers 

Beautiful Strength
06-02-2012, 03:08 PM
Don't forget about good ol' push-ups! Even if you can't do regular push-ups now, a great way to ease into them is to perform them on a slightly vertical surface (like a bench), and as you get stronger move to more and more horizontal surfaces...til your bangin' out those bad boys right on the ground. Yeah, your friends will be impressed ;) Just think of push-ups as "moving planks".

Also, I see women doing push-ups incorrectly a lot. Make sure when you are doing them that your elbows come back at a 45 degree angle, don't let them flare out. It's a bit harder at first, but it puts A LOT less pressure on your shoulders and will make sure you don't hurt yourself in the long run.

Good luck!

MrsH2132012
06-02-2012, 10:05 PM
Don't forget about good ol' push-ups! Even if you can't do regular push-ups now, a great way to ease into them is to perform them on a slightly vertical surface (like a bench), and as you get stronger move to more and more horizontal surfaces...til your bangin' out those bad boys right on the ground. Yeah, your friends will be impressed ;) Just think of push-ups as "moving planks".

Also, I see women doing push-ups incorrectly a lot. Make sure when you are doing them that your elbows come back at a 45 degree angle, don't let them flare out. It's a bit harder at first, but it puts A LOT less pressure on your shoulders and will make sure you don't hurt yourself in the long run.

Good luck!

BodyPump instructors have us do them elbows tucked in/45 

I have to try the incline!! I can almost do a real one yay

Beautiful Strength
06-03-2012, 09:10 PM
BodyPump instructors have us do them elbows tucked in/45 

I have to try the incline!! I can almost do a real one yay

That's great! Keep up the good work! Once you get one good push-up, it isn't too long til you get more than one. They build upon each other pretty quickly.

shcirerf
06-04-2012, 04:17 PM
Hi:wave: I've been doing the New Rules of Lifting for Women, (NROL4W). I have 2 workouts left in stage 6. Really loving it. I'm going to do the NROL4 abs next.

sheramama
06-04-2012, 10:26 PM
Hey all :) I started a weights plan a friend of mine (former bouncer) made me 4 weeks ago. It's full body (18 exercises-3-4 sets of 15 reps per) with cardio bursts and abs 3x a week and then cardio 4x a week.

I haven't stuck to any lifting programs since college (aka before my kids) and I forgot hot much I loved it.

Beautiful Strength
06-05-2012, 11:11 AM
Sheramama -- That's awesome! Glad to hear you're enjoying training again. I gotta say, it makes you feel kinda..hmm...powerful (that's the word I'm looking for!), right?

What kind of exercises are you doing?


Random note:
The human body only moves in six different ways:
Vertical pushing (e.g. military press)
Vertical pulling (e.g. pull-up)
Horizontal pushing (e.g. push-up)
Horizontal pulling (e.g. body row)
Hip dominant (e.g. deadlift)
Knee dominant (e.g. squat)

Strength trainers out there -- are you hitting all six of these planes regularly in your training?

sheramama
06-06-2012, 01:35 AM
In a session I do (all with ankle weights on-right now 6lb on each):
15 min cardio-eliptical
Flat Dumbbell Fly
Exercise Ball Front Raise
Exercise Ball Military Press
Tricep Extension
One Arm Bent Row
Kettle Bell Squats
Kettle Bell Pendulum Body Lunges
5 min cardio (Either Jillian Michaels cardio kickbox or fat blaster)
Exercise Ball Crunches
Lateral Raises
Flat Dumbbell Press
Modified Push ups (I can only do plank push ups right now)
Upright Row
Underhand Bent over Row
Exercise Ball Bicep Curl
Seated Leg Lifts
Laying Hamstring Curl
15-45 min eliptical (depending how tired I am)
Crunches

Beautiful Strength
06-06-2012, 04:06 PM
Whooo doggie that is A LOT in one workout session! :) Love that you are including kettlebell front squats (just make sure you are doing those correctly--no inward bowing knees). Kettlebells are my specialty! Have you tried the kettlebell swing. Done correctly (that's the key!), swings can provide a killer cardio workout. Even just doing sets of 10 swings at a time and making them powerful and purposeful can do a lot to burn body fat and build cardiovascular capabilities.

I'd almost say that you are doing too much! You could cut down to doing swings and plank (even going back and forth between the two) as your workout, and you'd see some amazing progress. So long as your nutrition is on point. It can be a difficult concept to internalize but less is actually more. Quality vs. quantity, you know?

Best of luck! If you have any questions about this, just let me know!

melodymist
06-06-2012, 04:27 PM
I do Kettleworx and the Jillian Michaels Shred it with Weights!

Beautiful Strength
06-06-2012, 05:26 PM
I do Kettleworx and the Jillian Michaels Shred it with Weights!

Kettlebells are pretty awesome, right?? I love how versatile they are. You can improve max strength and then switch in the next minute and increase your strength endurace (i.e. heavy military press, then a swing ladder).

In the end, the kettlebell is simply a tool, but some tools are better than others for strength and conditioning. Other things like resistance bands and dumbbells are fine tools, but when it comes to a combination of strength and conditioning, the kettlebell takes the cake for me. I mean, you wouldn't dig a hole with a hammer, right? You'd use a backhoe. In strength training and conditioning work, the kettlebell is the backhoe.

melodymist
06-07-2012, 02:31 AM
Kettlebells are pretty awesome, right?? I love how versatile they are. You can improve max strength and then switch in the next minute and increase your strength endurace (i.e. heavy military press, then a swing ladder).

In the end, the kettlebell is simply a tool, but some tools are better than others for strength and conditioning. Other things like resistance bands and dumbbells are fine tools, but when it comes to a combination of strength and conditioning, the kettlebell takes the cake for me. I mean, you wouldn't dig a hole with a hammer, right? You'd use a backhoe. In strength training and conditioning work, the kettlebell is the backhoe.

Kettlebells are my new boyfriend! I'm madly inlove! Hehe ;)

What's your routine?

Beautiful Strength
06-07-2012, 12:08 PM
One of the things I do fitness-wise is write a wellness column for a local paper, and I decided to do a piece on kettlebells. I found a gym that had several RKCs (Russian Kettlebell Certified trainers), walked in...and just stayed. I've been there for almost a year now. I LOVE it!

Typically, my week looks like this:

Monday -- off
Tuesday -- Heavy barbell front squats (1-3 reps so I'm lifting anywhere between 115 and 145 lbs)

Wednesday -- Kettlebell bootcamp run by an RKC (usually, involves a lot of KB swings and other metabolic conditioning work)

Thursday -- Heavy kettlebell military presses (again 1-3 reps so I'm pressing 2 x16 to 20 kg bells)

Friday -- Kettlebell bootcamp #2

Saturday -- Heavy barbell deadlifts (1-3 reps; 245-275 lbs)

Sunday -- Usually a nice long walk with my St. Bernard puppy, Lola!

I'm always on the foam roller, too, to keep limber, and I train clients on Mondays, Wednesdays, and Thursdays. Phew! haha

How about you?

sheramama
06-09-2012, 02:16 AM
Whooo doggie that is A LOT in one workout session! :) Love that you are including kettlebell front squats (just make sure you are doing those correctly--no inward bowing knees). Kettlebells are my specialty! Have you tried the kettlebell swing. Done correctly (that's the key!), swings can provide a killer cardio workout. Even just doing sets of 10 swings at a time and making them powerful and purposeful can do a lot to burn body fat and build cardiovascular capabilities.

I'd almost say that you are doing too much! You could cut down to doing swings and plank (even going back and forth between the two) as your workout, and you'd see some amazing progress. So long as your nutrition is on point. It can be a difficult concept to internalize but less is actually more. Quality vs. quantity, you know?

Best of luck! If you have any questions about this, just let me know!

I'm def new to kettle bells so I will check out the swings :) I always loved squats so I know my form is good (I also catch my reflection at the window to make sure I'm doing all the exercises right....good thing my neighbors are never home :) My friend said I have to get my time down to an hr flat, which I am struggling with. It takes me longer to do the squats and lunges since I do them slowly per rep. I don't know.

I have been upping my protein and cutting carbs where I can. The problem I always have is that I'm a vegetarian so I do rely on egg whites, fish (a lot of dry tuna for lunch bc it's easy), and soy products. Soy has carbs. Not a ton, but it adds up as does the sodium. I also drink EAS light already made shakes for work.

I def appreciate any help since I'm new to this. I used to use Brad Schoenfeld's books in college, but never got back in the groove after I had the kids.

nelie
06-09-2012, 12:39 PM
The most important thing with kettlebells is your form

I recommend checking out this site. Look for the minute of strength videos, there are a lot of short videos on proper form and other stuff.
http://www.artofstrength.com/

(P.S. Jillian Michaels has horrid KB form so try to avoid copying her)

We also have a kettlebell sticky in this form as well.

jamsk8r
06-13-2012, 05:40 AM
Hey Nelie, what happened to Mel, Lydia, and the monthly chat thread? Just got back online and can't find it.

MrsH2132012
06-13-2012, 05:57 PM
Finally got back to Pump class and went with last weight used...I'm not sore  am wrong to be upset? It burned during & I even had to drop 5lbs but not being sore today makes ne feel like I did nothing 

MrsH2132012
06-13-2012, 05:58 PM
The most important thing with kettlebells is your form

I recommend checking out this site. Look for the minute of strength videos, there are a lot of short videos on proper form and other stuff.
http://www.artofstrength.com/

(P.S. Jillian Michaels has horrid KB form so try to avoid copying her)

We also have a kettlebell sticky in this form as well.


I'll be checking out the sticky!!

DietVet
06-13-2012, 10:27 PM
Finally got back to Pump class and went with last weight used...I'm not sore  am wrong to be upset? It burned during & I even had to drop 5lbs but not being sore today makes ne feel like I did nothing 


Just so you know, DOMS (Delayed Onset Muscle Soreness--so the soreness you feel the day after lifting) is not correlated to how hard you work at the gym. You might feel sore after a light-ish day; you might not feel sore after a heavy day. Either way, not being sore doesn't mean that you didn't work hard and do lots of happy damage to your muscles. :)