Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

So this is sort of a pet peeve of mine, but how is a kettlebell swing a functional exercise? When, outside of swinging the kettlebell, do you ever do that motion in real life?

Don't get me wrong, its a great accessory exercise and works the butt, hammies and forearms great! But its not functional.

Functional exercises are the ones that directly translate to the motions you use in day to day to life.

Box step-ups. Functional. Same as climbing stairs.

Deadlifts. Functional. Same as picking up a heavy box off the floor.

Overhead press. Functional. Same as putting something away on the top shelf of the cabinet.

But when do you ever do the reverse lunge motion in real life? Or the swing motion, outside of the gym? Again I program and do these exercise multiple times a week. But they are not functional; they are accessory.

"functional" to me just means that you're using a range of motion and combination of muscles that varies and mimicks every day movements, not locked into a pattern that you rarely do (when do you ever lie on your back and lift things IRL?) or isolating a single muscle/movement.

Right, bench press isn't really a functional exercise. And in the same vein, neither really is squatting. Honestly, the clean and jerk is more functional than both of them.

Lol, squatting isn't functional? See this is where you really need a woman's perspective. I squatted CONSTANTLY when I had babies/toddlers.

Okay, that might be only time. But when picking something up off the floor (besides a toddler) you're really supposed to hinge, not squat.

End even then, cleaning the weight, instead of squatting it is still a better match to picking up your toddler than squatting. So even for that example, squatting isn't the best comparison

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

So this is sort of a pet peeve of mine, but how is a kettlebell swing a functional exercise? When, outside of swinging the kettlebell, do you ever do that motion in real life?

Don't get me wrong, its a great accessory exercise and works the butt, hammies and forearms great! But its not functional.

Functional exercises are the ones that directly translate to the motions you use in day to day to life.

Box step-ups. Functional. Same as climbing stairs.

Deadlifts. Functional. Same as picking up a heavy box off the floor.

Overhead press. Functional. Same as putting something away on the top shelf of the cabinet.

But when do you ever do the reverse lunge motion in real life? Or the swing motion, outside of the gym? Again I program and do these exercise multiple times a week. But they are not functional; they are accessory.

"functional" to me just means that you're using a range of motion and combination of muscles that varies and mimicks every day movements, not locked into a pattern that you rarely do (when do you ever lie on your back and lift things IRL?) or isolating a single muscle/movement.

Right, bench press isn't really a functional exercise. And in the same vein, neither really is squatting. Honestly, the clean and jerk is more functional than both of them.

Lol, squatting isn't functional? See this is where you really need a woman's perspective. I squatted CONSTANTLY when I had babies/toddlers.

Okay, that might be only time. But when picking something up off the floor (besides a toddler) you're really supposed to hinge, not squat.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

So this is sort of a pet peeve of mine, but how is a kettlebell swing a functional exercise? When, outside of swinging the kettlebell, do you ever do that motion in real life?

Don't get me wrong, its a great accessory exercise and works the butt, hammies and forearms great! But its not functional.

Functional exercises are the ones that directly translate to the motions you use in day to day to life.

Box step-ups. Functional. Same as climbing stairs.

Deadlifts. Functional. Same as picking up a heavy box off the floor.

Overhead press. Functional. Same as putting something away on the top shelf of the cabinet.

But when do you ever do the reverse lunge motion in real life? Or the swing motion, outside of the gym? Again I program and do these exercise multiple times a week. But they are not functional; they are accessory.

"functional" to me just means that you're using a range of motion and combination of muscles that varies and mimicks every day movements, not locked into a pattern that you rarely do (when do you ever lie on your back and lift things IRL?) or isolating a single muscle/movement.

Right, bench press isn't really a functional exercise. And in the same vein, neither really is squatting. Honestly, the clean and jerk is more functional than both of them.

Lol, squatting isn't functional? See this is where you really need a woman's perspective. I squatted CONSTANTLY when I had babies/toddlers.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

So this is sort of a pet peeve of mine, but how is a kettlebell swing a functional exercise? When, outside of swinging the kettlebell, do you ever do that motion in real life?

Don't get me wrong, its a great accessory exercise and works the butt, hammies and forearms great! But its not functional.

Functional exercises are the ones that directly translate to the motions you use in day to day to life.

Box step-ups. Functional. Same as climbing stairs.

Deadlifts. Functional. Same as picking up a heavy box off the floor.

Overhead press. Functional. Same as putting something away on the top shelf of the cabinet.

But when do you ever do the reverse lunge motion in real life? Or the swing motion, outside of the gym? Again I program and do these exercise multiple times a week. But they are not functional; they are accessory.

"functional" to me just means that you're using a range of motion and combination of muscles that varies and mimicks every day movements, not locked into a pattern that you rarely do (when do you ever lie on your back and lift things IRL?) or isolating a single muscle/movement.

Right, bench press isn't really a functional exercise. And in the same vein, neither really is squatting. Honestly, the clean and jerk is more functional than both of them.

Plenty of women can’t do a single pull-up - so what then? and again, three exercises on repeat is extremely boring. Depending on squats and pull-ups for your core strength is a recipe for shoulder and knee injury.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

So this is sort of a pet peeve of mine, but how is a kettlebell swing a functional exercise? When, outside of swinging the kettlebell, do you ever do that motion in real life?

Don't get me wrong, its a great accessory exercise and works the butt, hammies and forearms great! But its not functional.

Functional exercises are the ones that directly translate to the motions you use in day to day to life.

Box step-ups. Functional. Same as climbing stairs.

Deadlifts. Functional. Same as picking up a heavy box off the floor.

Overhead press. Functional. Same as putting something away on the top shelf of the cabinet.

But when do you ever do the reverse lunge motion in real life? Or the swing motion, outside of the gym? Again I program and do these exercise multiple times a week. But they are not functional; they are accessory.

"functional" to me just means that you're using a range of motion and combination of muscles that varies and mimicks every day movements, not locked into a pattern that you rarely do (when do you ever lie on your back and lift things IRL?) or isolating a single muscle/movement.

Right, bench press isn't really a functional exercise. And in the same vein, neither really is squatting. Honestly, the clean and jerk is more functional than both of them.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

So this is sort of a pet peeve of mine, but how is a kettlebell swing a functional exercise? When, outside of swinging the kettlebell, do you ever do that motion in real life?

Don't get me wrong, its a great accessory exercise and works the butt, hammies and forearms great! But its not functional.

Functional exercises are the ones that directly translate to the motions you use in day to day to life.

Box step-ups. Functional. Same as climbing stairs.

Deadlifts. Functional. Same as picking up a heavy box off the floor.

Overhead press. Functional. Same as putting something away on the top shelf of the cabinet.

But when do you ever do the reverse lunge motion in real life? Or the swing motion, outside of the gym? Again I program and do these exercise multiple times a week. But they are not functional; they are accessory.

"functional" to me just means that you're using a range of motion and combination of muscles that varies and mimicks every day movements, not locked into a pattern that you rarely do (when do you ever lie on your back and lift things IRL?) or isolating a single muscle/movement.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

So this is sort of a pet peeve of mine, but how is a kettlebell swing a functional exercise? When, outside of swinging the kettlebell, do you ever do that motion in real life?

Don't get me wrong, its a great accessory exercise and works the butt, hammies and forearms great! But its not functional.

Functional exercises are the ones that directly translate to the motions you use in day to day to life.

Box step-ups. Functional. Same as climbing stairs.

Deadlifts. Functional. Same as picking up a heavy box off the floor.

Overhead press. Functional. Same as putting something away on the top shelf of the cabinet.

But when do you ever do the reverse lunge motion in real life? Or the swing motion, outside of the gym? Again I program and do these exercise multiple times a week. But they are not functional; they are accessory.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

exactly. and I will also add - many women’s goals are not to build massive strength and muscle asap. We’re happy to take it more slowly and have fun. I really recommend starting with body weight exercises that help build form and confidence. They also help with proprioception and all sorts of other good stuff. It’s fine if anyone wants to focus on pullups or bench pressing, but there’s also something very gratifying about functional exercises like reverse lunges and kettlebell swings!

Anonymous wrote:Progressive overload.

I see so many people do the hard work of showing up, but they stick to the 10 or 15lb dumbbells forever.

Lets say you're doing a 3x8 of dumbbell chest press with the 15lb DBs to start.

After a few weeks, use 20lb DBs on that first set. If you get all 8 reps, keep it for the second set. Within a few weeks, you should be able to do all 3 sets with the heavier weight.

Refuel with some protein and watch the muscle grow!

Anonymous wrote:

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Unless your goal is specifically "do pull-ups", there is no strength or health or physique goal that you can get to with pull-ups that you can't get some other way. I love pull-ups, although my joints don't like them so much as I get older. But the way you get stronger and build muscle is with a training program that's consistent, in a good rep range, where you increase the amount you're lifting when you're able, and where the movements you're doing collectively work out your whole body. There are so many different ways to get there depending on someone's preferences, physical issues, and what they have available to them. I see a lot of men benching at the gym and their lifts are not particularly good because they don't have programs and they're not consistent. Those are the parts that are key, not the specific movement you choose.

Anonymous wrote:Here's a bunch of women with zero strength who train to do pullups. Look how much progress and toned physique they get from training. Of course it's hard when you start, but that's the point. You need to challenge yourself.

And there are plenty of middle aged women who do things like rock/wall climbing as a hobby, which requires similar types of strength/movement.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Focus on

* Pullups
* Bench press
* Squats


Don't waste time on other stuff until you've built up enough strength so that you can do at least 8-10 pullups unassisted, can bench press nearly your body weigh, and can squat your body weight (barbell).

They're the best, because they're compound movements. Once you have a solid base of strength you can move on to isolating more specific groups.

This is terrible advice. That represents years of training and a very high level motivation level for most women. You do not need to be at that level to benefit from strength training. That's like saying, don't bother with rowing or an elliptical for cardio, you need to be running sub-5 hour marathons before you think about anything else. And you didn't even say anything about how to actually get there.

OP, you will get the health and aesthetic and functional benefits of strength training from using machines. That something is a compound movement does not make it "the best" for everyone's set of goals. If you want to get started on powerlifting, that is always an option.

Also, for a woman, bench pressing a weight that is close to your squat isn't all that realistic. Women tend tohave more of a differencce in their lower and upper body strangth than men do. I squat more than 1.5x my body weight but only bench <75% of my weight.

Nonsense. Bench pressing your body weight as a woman only puts you roughly between an intermediate level to advanced strength. Squatting your own weight as a woman puts you around below a novice as a woman. Being able to do 5 pullups as a woman puts you less than an intermediate level.

https://strengthlevel.com/strength-standards/bench-press/lb#standardsFemale


I love itt how all the responses are from a bunch of poo pooers in the gym who use crappy machines and light weights. Women need to stop being afraid to lift actual weights with progressive overload like the poster above mentioned. It will do wonders for your muscle definition compared to lifting a bunch of light weights many more times. Go heavier for less reps. Squats, pullups, and bench press are the best exercises to build a standard base of strength. You can progress very rapidly if you put work in. I started with bring able to do zero pullups without assistance, then was able to do 5 in about a month and a half. I was able to get up to 12 in less than 6 months. Same kinds of progress for squats and bench. Bring able to bench and squat your body weight and do 5-10 reps of pullups puts you no where near a high or advanced level of fitness/strength. You'd only be at novice to intermediate levels.