Strength training Ladies please help
Ok I'm ready!!
I would like to start strength training (for real this time I swear!) and would like to know how to begin. Cardio and pilates can only go so far. I want muscles!!
What is a good weight to begin with? No wussy 5lb girly weights for me!
How many sets? How many reps per set?
I will be using free weights. I do not have a bench so any suggestions there would be nice as well.
Thanks in advance, Red
PS Hi Amethyst! (Just assuming you will weigh in!) ---Oh Gods did I just make a pun?
I am terribly sorry please forgive!
I have been doing some weights at my local gym but there isn't a trainer so I've been working on my own. My problem is that I'm over the 50 mark and have some knee osteoarthritis to deal with. My doctor said to avoid squats and that running isn't the best activity I can do, and otherwise didn't put any restrictions on me. So for those of you with more experience in lifting, is there some sort of program that you know of for fitness geeks who are a little older and may need to baby some of their joints a little?
I'd appreciate any thoughts!
Original Post by reginabc:
I have been doing some weights at my local gym but there isn't a trainer so I've been working on my own. My problem is that I'm over the 50 mark and have some knee osteoarthritis to deal with. My doctor said to avoid squats and that running isn't the best activity I can do, and otherwise didn't put any restrictions on me. So for those of you with more experience in lifting, is there some sort of program that you know of for fitness geeks who are a little older and may need to baby some of their joints a little?
I'd appreciate any thoughts!
Did your doctor offer an explanation on why you should avoid squats?
Check out a couple of these articles posted on the Stronglifts website:
“My Knees Hurt for Years until I Started Doing Squats”
Squat Advice For 39y Old Guys With Bad Knees
I'm not suggesting you go against your doctor's advice but it might be a good idea to get a second opinion or speak with someone more specialized?
Regina, check out dbackerfan's posts. She's 50 or so, and hasn't let that keep her from squatting.
Bierorama and amethystgirl--thanks; I'll check into both of those suggestions. No, he didn't offer any reasons why I should avoid them.
A lot of doctors have heard and seen people who come in with knee problems after doing squats. But the problem isn't the squats, it's the (poor) form that people squats with.
Granted, you've been diagnosed with knee osteoarthritis (and I don't know anything about that, except it sounds painful), so there might be a good reason to avoid squats. But it might be worth double-checking with someone - a physical therapist, perhaps?
Hey, hey, hey... there is nothing wrong with "wussy 5lb girly weights". =) We all have to start somewhere, right!? I just (and I mean JUST... like last week) started weights. While I'm fortunate my hubby has a weight bench in our home, I find I am no where near strong enough to do anything that feel substantial. So, I looked up some "moves" online and in his weightlifting books and I'm already surprised how much stronger I feel. It seems my bicep is twice as hard as ten days ago... it's crazy!
Obviously you have to burn fat to expose muscle, but I recently read that too much cardio can destroy muscles. The theory being to keep cardio to 20-30 minutes at a time. If you want to do more, do it more frequently.
This is probably not new to you, but just thought I'd say it: remember, short circuits of heavy weights cause big muscles; and longer circuits of lighter weights cause leaner muscles. Ok, I am just rambling now, I think...
Original Post by amiewills:
This is probably not new to you, but just thought I'd say it: remember, short circuits of heavy weights cause big muscles; and longer circuits of lighter weights cause leaner muscles. Ok, I am just rambling now, I think...
I don't think that's worded quite right.
Fewer reps of heavier weights will cause you to gain strength, relative to size. It's the most effective way to gain strength but will not make a woman look like The Hulk.
Higher reps of lighter weights probably just builds up endurance. I don't know how it would cause "leaner muscle."
Original Post by amethystgirl:
A lot of doctors have heard and seen people who come in with knee problems after doing squats. But the problem isn't the squats, it's the (poor) form that people squats with.
Granted, you've been diagnosed with knee osteoarthritis (and I don't know anything about that, except it sounds painful), so there might be a good reason to avoid squats. But it might be worth double-checking with someone - a physical therapist, perhaps?
My OA isn't bad yet; I can still run, do yoga, dance, etc. But I've been working as a nurse for the past 23 years and I've seen plenty of people who pushed themselves into doing too much and losing the use of their joint for good and I don't want to be one of those people so I'm just trying to take care of the 80% I have left :)
I was online looking at some videos to check form, and I think I'm doing them right; I'll just be careful not to add too much weight.
Original Post by amiewills:
Hey, hey, hey... there is nothing wrong with "wussy 5lb girly weights". =) We all have to start somewhere, right!?
Obviously you have to burn fat to expose muscle, but I recently read that too much cardio can destroy muscles.
This is probably not new to you, but just thought I'd say it: remember, short circuits of heavy weights cause big muscles; and longer circuits of lighter weights cause leaner muscles. Ok, I am just rambling now, I think...
No, there is nothing wrong with lighter weights because we all have to start somewhere. However, in order to get stronger and increase muscle one must move up in weight regularly, not stay at the same light weight for an extended period of time, no matter how many reps one does.
Cardio (e.g. elliptical trainer, running, etc.) does not destroy muscles, it just doesn't build muscles. Cardio builds endurance and benefits the heart.
Muscles are muscles - they are not leaner, longer, shorter, bulkier based on the weights/# of reps. The shape of your muscles and how they develop depends on your genetic make up. However, high reps of light weights will not build strength or muscle. The only way to build strength/muscle is to keep challenging your muscles by lifting increasingly heavy weight.
Women generally do not get bulky without some sort of chemical intervention, because they do not have sufficient testosterone to do so. Do not fear the weights...
Original Post by reginabc:
I have been doing some weights at my local gym but there isn't a trainer so I've been working on my own. My problem is that I'm over the 50 mark and have some knee osteoarthritis to deal with. My doctor said to avoid squats and that running isn't the best activity I can do, and otherwise didn't put any restrictions on me. So for those of you with more experience in lifting, is there some sort of program that you know of for fitness geeks who are a little older and may need to baby some of their joints a little?
I'd appreciate any thoughts!
Old lady here! yahoo 51 and loving it. I do not have knee problems but I do have foot and shinsplint issues from walking. I hate running and will not run do to the shinsplint issues but squatting and deadlifting and weight lifting has improved my mobility issues 100 fold.
I would personally ask your doctor to refer you to a physical therapist to teach you how to do squats with proper form and this will actually benefit you with building the muscles in the knee better. Maybe an exercise physiologist or something like that and then maybe your insurance will pay for the "personal training" under the guise of a physical therapist.
Instead of running ( or walking) do some intervals on elliptical or stair stepper or bike - in the one class I take I do the spin bike instead of running around the building like everyone else. I prefer metabolic / tabata type workouts vs cardio machines any day.
check out www.muscleandstrength.com and click the Workout links. Has various works for different body parts (beginner to complex). In addition, for each workout, there is a link to see how to do that particular exercise. I've created a binder and have a section for each body part.
Original Post by dbackerfan:
Original Post by reginabc:
I have been doing some weights at my local gym but there isn't a trainer so I've been working on my own. My problem is that I'm over the 50 mark and have some knee osteoarthritis to deal with. My doctor said to avoid squats and that running isn't the best activity I can do, and otherwise didn't put any restrictions on me. So for those of you with more experience in lifting, is there some sort of program that you know of for fitness geeks who are a little older and may need to baby some of their joints a little?
I'd appreciate any thoughts!
Old lady here! yahoo 51 and loving it. I do not have knee problems but I do have foot and shinsplint issues from walking. I hate running and will not run do to the shinsplint issues but squatting and deadlifting and weight lifting has improved my mobility issues 100 fold.
I would personally ask your doctor to refer you to a physical therapist to teach you how to do squats with proper form and this will actually benefit you with building the muscles in the knee better. Maybe an exercise physiologist or something like that and then maybe your insurance will pay for the "personal training" under the guise of a physical therapist.
Instead of running ( or walking) do some intervals on elliptical or stair stepper or bike - in the one class I take I do the spin bike instead of running around the building like everyone else. I prefer metabolic / tabata type workouts vs cardio machines any day.
I too am 51. I am going to check into the exercise physiologist angle, because I really dread having to give up the running. I'm not a running fanatic, and have yet to get the "runner's high" I hear tell of, but if I don't run I gain weight, and I don't want to give up the cardio benefits. I've tried the elliptical before, and I frankly get bored out of my head working my a** off and staring at the same crack in the wall for half an hour! I guess I have some ADD as well.
Have you come across any weight lifting programs specifically for slightly older, slightly damaged folks such as myself in your experiences?
Original Post by reginabc: I too am 51. I am going to check into the exercise physiologist angle, because I really dread having to give up the running. I'm not a running fanatic, and have yet to get the "runner's high" I hear tell of, but if I don't run I gain weight, and I don't want to give up the cardio benefits. I've tried the elliptical before, and I frankly get bored out of my head working my a** off and staring at the same crack in the wall for half an hour! I guess I have some ADD as well.Have you come across any weight lifting programs specifically for slightly older, slightly damaged folks such as myself in your experiences?
You might consider checking out New Rules of Lifting for Abs. The title is somewhat misleading, but it's worth a read. One of the authors struggled with injury himself, which prompted him to switch up his program (to this sort of workout), if I recall correctly. There is a lot of focus on mobility and proper form.
Original Post by awestendorf:
Original Post by reginabc: I too am 51. I am going to check into the exercise physiologist angle, because I really dread having to give up the running. I'm not a running fanatic, and have yet to get the "runner's high" I hear tell of, but if I don't run I gain weight, and I don't want to give up the cardio benefits. I've tried the elliptical before, and I frankly get bored out of my head working my a** off and staring at the same crack in the wall for half an hour! I guess I have some ADD as well.Have you come across any weight lifting programs specifically for slightly older, slightly damaged folks such as myself in your experiences?
You might consider checking out New Rules of Lifting for Abs. The title is somewhat misleading, but it's worth a read. One of the authors struggled with injury himself, which prompted him to switch up his program (to this sort of workout), if I recall correctly. There is a lot of focus on mobility and proper form.
I am doing the NROL4Abs as well. I started it about 2 months ago - I'm in the 2nd phase now. It does state up front it is not a program for someone looking to get in condition for a weight lifting competition, but is for someone looking to rehab, learn the basics and get fit and strong.
I love how each exercise works the whole body , but especially the core glutes to the shoulders. I like the way the NROL programs are always switching to something different every 4- 8 weeks ( depending on how often you lift per week)
In the second phase he introduces a metabolic workout that I currently don't do because of the class I take on my non lifting days, but the metabolic workout consists of burpees on one lift day and kettlebell swings on the other. I hate burpees but they are an awesome workout. I love KB swings and those too are a great cardio workout.
In the "Female Body Breakthrough" she has you do metabolic circuits on non lift days. I liked doing them but I didn't push myself as hard as I should have so doing the class is working me for that. But the met circuits consisted of 4 exercises you got to choose you do them for 30 secd rest 15 then do another one etc.. until you do about 8 rounds. Its never boring cause you get to mix and match. The exercises consister of squats, jump rope, box jumps, over unders, mountain climbers, toe touches off swiss ball, just a bunch of really fun moves.
I understand about the machines being boring and wanting to run - but I get that endorphin high from my metabolic workouts and won't give that up - plus the added bonus is I'm losing inches a lot faster now with these kind of kicks in the bbutt workouts.
With teh NROL programs also you pick the weights to start with - you can go light and work up to heavier and if you are like me gradually adding weight only when you feel you are ready for it.
For a beginner or someone rehabbing injury the NROL4Abs is a very good choice.
I am 46 and injured my ACL 25 years ago. Sometimes squatting causes me problems in my bad knee because it does not track properly. However, if you squat with good form, running and jumping is much tougher on the knees than squatting. With the exception of sports medicine doctors, I've found that most doctors don't know much about fitness.
I have osteoarthritis in both knees and a damaged meniscus in one. I defied my doctors advice and took up both running AND heavy squatting. When I started three years ago I had daily pain and couldn't squat beyond parallel. Today, I only have pain after workouts that include a lot of jumping, and I can squat almost to my ankles.
Original Post by dbackerfan:
Original Post by reginabc:
I have been doing some weights at my local gym but there isn't a trainer so I've been working on my own. My problem is that I'm over the 50 mark and have some knee osteoarthritis to deal with. My doctor said to avoid squats and that running isn't the best activity I can do, and otherwise didn't put any restrictions on me. So for those of you with more experience in lifting, is there some sort of program that you know of for fitness geeks who are a little older and may need to baby some of their joints a little?
I'd appreciate any thoughts!
Old lady here! yahoo 51 and loving it. I do not have knee problems but I do have foot and shinsplint issues from walking. I hate running and will not run do to the shinsplint issues but squatting and deadlifting and weight lifting has improved my mobility issues 100 fold.
I would personally ask your doctor to refer you to a physical therapist to teach you how to do squats with proper form and this will actually benefit you with building the muscles in the knee better. Maybe an exercise physiologist or something like that and then maybe your insurance will pay for the "personal training" under the guise of a physical therapist.
Instead of running ( or walking) do some intervals on elliptical or stair stepper or bike - in the one class I take I do the spin bike instead of running around the building like everyone else. I prefer metabolic / tabata type workouts vs cardio machines any day.
OK, first of all 51 is not an old lady!
I've got 50 years of 'life experience.' When I was a teen I was diagnosed with chondromalacia patella and wore a splint when it became aggravated. It became really bad from downhill skiing in my 20-30s and I figured I was just destined to 'bad knees.'
Fast forward a decade or so... Hundreds (maybe thousands, by now) of proper squats, lunges, and dead lifts over the last 2 years have done wonders for strengthening the muscles that support my knees. I resumed downhill skiing this year along as well as the occasional run, pain-free. I am a big fan of these exercises. They will also contribute to nicely shaped hips, abs, and legs (yes, even at 50)
Thanks to all who've given me something to think about hear; I've got some ideas for where to go next.
BTW the doctor who advised against squats is an orthopedic doctor, so I sort of trust his judgement but as the one poster above said that doesn't mean he knows about fitness.
Original Post by reginabc:
Thanks to all who've given me something to think about hear; I've got some ideas for where to go next.
BTW the doctor who advised against squats is an orthopedic doctor, so I sort of trust his judgement but as the one poster above said that doesn't mean he knows about fitness.
He probably gives this "textbook" reply to ALL his patients because probably 99.9% of the population doesn't have a clue on proper squat technique and therefore he's going to play it "safer than sorry" party line. Meaning he's just covering his own butt telling everyone never to squat cause its bad for the knees- but this is only for those who don't do it right. With proper form squatting is an excellent exercise.
Did he say its ok to do leg presses? Now those are evil - those will mess up your back faster than anything. Using a smith machine for squatting is also a cause for concern. But doing real free weight squats is a good thing.
Original Post by dbackerfan:
Original Post by reginabc:
Thanks to all who've given me something to think about hear; I've got some ideas for where to go next.
BTW the doctor who advised against squats is an orthopedic doctor, so I sort of trust his judgement but as the one poster above said that doesn't mean he knows about fitness.
Meaning he's just covering his own butt telling everyone never to squat cause its bad for the knees- but this is only for those who don't do it right. With proper form squatting is an excellent exercise.
I like to sing the "It's all in the hips" song from Happy Gilmore while my husband is squatting with horrendous form. He doesn't find it quite as amusing as I do.
