Lifting program for someone looking to get seriously strong

[Anonymous]

I’m quitting Orangetheory for the cost, I’m bored, and I want to push myself more. I plan to continue running, but what I’d really like to have is a lifting program tailored to women - preferably with free weights.

I have a stocky build and have had very limited luck losing weight despite doing OTF 3-4x a week for a year and eating a plant-based, high-protein, very limited processed food diet. I think I would do see the best results from doing intense weightlifting. I already lift much heavier than most women/many men in my Orangetheory classes and am sure I could do more.

Any suggestions?

[Anonymous]

I do a hybrid program with Fivex3 in Baltimore (google it). The owner, Emily, is devoted to helping women get strong and will create a program just for you. I visit once a week since I'm not too close, but some of her clients are remote. (If you need to learn form, then it makes sense to work with her in person as much as possible in the beginning).

I'm in the my early 50s, but her clients range from their late teens to 80+. I still do cardio, but building my strength has made me feel incredible.

[Anonymous]

I like Casey Johnston's program (and how she writes/thinks about lifting).

Start here: https://www.shesabeast.co/beginner-start-here/

And then if you think it might suit, you can buy her Lift Off book/spreadsheets.

As a caveat (and I assume you know this), lifting this way is NOT likely to lead to weight loss. But you will get strong.

[Anonymous]

I still do CrossFit, which has been 8 years now. It’s a good mix of different lifting movements and other elements weaved into our workouts such as kettlebell swings, dumbbell push presses, box jumps, skipping, pull ups, push ups, etc… We also bike, run, row, and ski.

[Anonymous]

Anonymous wrote:I still do CrossFit, which has been 8 years now. It’s a good mix of different lifting movements and other elements weaved into our workouts such as kettlebell swings, dumbbell push presses, box jumps, skipping, pull ups, push ups, etc… We also bike, run, row, and ski.

I live right next to a CrossFit gym and now that I’m stronger/in the habit of working out I’m considering making this switch. I’ve done the workout a handful of times in the past but I found it too intense - my perspective might be different now.

[Anonymous]

Anonymous wrote:I like Casey Johnston's program (and how she writes/thinks about lifting).

Start here: https://www.shesabeast.co/beginner-start-here/

And then if you think it might suit, you can buy her Lift Off book/spreadsheets.

As a caveat (and I assume you know this), lifting this way is NOT likely to lead to weight loss. But you will get strong.

Thank you!

[Anonymous]

Anonymous wrote:I’m quitting Orangetheory for the cost, I’m bored, and I want to push myself more. I plan to continue running, but what I’d really like to have is a lifting program tailored to women - preferably with free weights.

I have a stocky build and have had very limited luck losing weight despite doing OTF 3-4x a week for a year and eating a plant-based, high-protein, very limited processed food diet. I think I would do see the best results from doing intense weightlifting. I already lift much heavier than most women/many men in my Orangetheory classes and am sure I could do more.

Any suggestions?

There's your first mistake in bold.

As for lifting heavy or competing in power lifting events, learn your form PERFECTLY and never use so much weight that form suffers, so you aren't as likely to get injured.

Keep your reps for each set to 5 reps or less for strength gains.

[Anonymous]

Caroline Girven on YouTube! She has a bunch of free series there, and I would start with Iron given your background. She now also has an app where she is continually releasing more.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I still do CrossFit, which has been 8 years now. It’s a good mix of different lifting movements and other elements weaved into our workouts such as kettlebell swings, dumbbell push presses, box jumps, skipping, pull ups, push ups, etc… We also bike, run, row, and ski.

I live right next to a CrossFit gym and now that I’m stronger/in the habit of working out I’m considering making this switch. I’ve done the workout a handful of times in the past but I found it too intense - my perspective might be different now.

You should try it again. My gym is pretty lax. We have the intense work-out people who do the 6am, lunch, or late afternoon classes, and those like me who are there to exercise and socialize at the 5.30pm class. I used to be crazy with my workouts but now I just want to make it sustainable for the long run.