Recommend a strength routine for women?

hug0

Hi everyone,

I currently do kettlebells, metcons and sprint running but would like to focus a little more on strength and getting stronger and leaner. I have 2 12kg kbells, a sandbag, a dip station and a pull up bar.

Would I need to join a gym to progress properly in strength or could I make do with what I have? Do you think Bodyweight exercises can be as effective as using weights?

Could anyone recommend a routine to do? Would once/twice a week be enough to focus on strength? I have been following Bodyrock and myomytv which is a great help. Do you think these routines are enough to make you stronger?

If you think I have to join a gym, is there anywhere around Glasnevin, D15 area that could help me with weight training and that would welcome women in?

EdoErgoSum

Try "Naked Warrior" by P.Tastsouline

Kevin Duffy

Try here or here for good gyms for getting strong that aren't too far from you.

When youwant to find out if you're getting strong, feel free you join us here

gymfreak

Personally, I'd recommend that you start familarising yourself with compound lifts such as squats, deadlifts, pullups etc..for no other reason than the benefits of feeling stronger, prouder and more confident. Maybe it's just me, but I've definitely noticed that since starting to weight train I'm happier with my body, I'm more confident and I'm really proud of myself when I set new PRs.

For these benefits alone, I'd say..give the weights a craic

hug0

I have done deadlifting with dumbbells, regular squats with dumbbells. I would prob need a little help with form in the gyms. Kevin Duffy will have a think about that but feel a little inferior in the weight lifting department!

Think I just need to get started myself, and keep it up! Wouldnt mind going to a gym where they give classes for women in weight training for beginners and help you progress as feel it difficult to progress by myself with my own equipment.

Kevin Duffy

gymfreak wrote: »

Personally, I'd recommend that you start familarising yourself with compound lifts such as squats, deadlifts, pullups etc..for no other reason than the benefits of feeling stronger, prouder and more confident. Maybe it's just me, but I've definitely noticed that since starting to weight train I'm happier with my body, I'm more confident and I'm really proud of myself when I set new PRs.

For these benefits alone, I'd say..give the weights a craic

Pffftttt, d'ye hear this now? Don't mind her, she means World Records

hug0 wrote: »

I have done deadlifting with dumbbells, regular squats with dumbbells. I would prob need a little help with form in the gyms. Kevin Duffy will have a think about that but feel a little inferior in the weight lifting department!

Don't think like that. No matter what group, gym, class or whatever you go to, don't feel that. Get stuck in. Success is working hard, enjoying it, learning as you go and improving, not how strong you are the day you start.

hug0

Gymfreak, just had a quick look at your fitness log, did someone show you how to do all the exercises using barbells? I always feel a little intimidated in the weights area as a lot of men seem to hang out there!

G86

hug0 wrote: »

I always feel a little intimidated in the weights area as a lot of men seem to hang out there!

You say it like it's a bad thing.......

Hanley

G86 wrote: »

You say it like it's a bad thing.......

hug0, just so you're clear - G86 is a girl. Perves like a guy, but is a girl.

hug0

Why not I suppose!:)

gymfreak

hug0 wrote: »

Gymfreak, just had a quick look at your fitness log, did someone show you how to do all the exercises using barbells? I always feel a little intimidated in the weights area as a lot of men seem to hang out there!

Hey Hug0,
Well actually it was an 'intro to weights for ladies workshop' that was run by a few people on boards (COH, Jayroc and G'em) last year that got me started with the compound lifts. Then I joined a Strength and Conditioning gym called IP last year as I was still a bit nervous. I learnt a hell of a lot there and acheived a lot there before it closed down.

And now I just train away by myself mostly, under the guidance of Will Heffernan and some of the lads on boards, mostly Hanley and COH.

As for feeling intimidated in the weights area, once you're familar with what your doing and are following some kind of programme you wont feel out of place at all! I never even notice if I'm the only girl around..sure even today I spent a good 15mins jumping and crawling strangely across the weights area in a commerical gym..and to be honest no one paid me the slightest bit of interest...everyone is too busy doing their own stuff!

I'd say you should definitely give it a go, it's great fun!!