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Other/Mixed Starting Strength as a girl, questions

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

*PixieFairy*

First Post
Hello guys, I was thinking of trying Starting Strength, and I was wondering if you have any tips or recommendations on how a girl should approach that program?
I mostly hear men using that program, and I was wondering if there is something that I should keep in mind.
I am not quite sure what to expect, and how I should increase the weights;
I am also both petite and slim, so Starting Strength can feel a bit intimidating for that reason.
 

watchnerd

Level 8 Valued Member
Hello guys, I was thinking of trying Starting Strength, and I was wondering if you have any tips or recommendations on how a girl should approach that program?
I mostly hear men using that program, and I was wondering if there is something that I should keep in mind.
I am not quite sure what to expect, and how I should increase the weights;
I am also both petite and slim, so Starting Strength can feel a bit intimidating for that reason.

I've done Starting Strength and could give you my opinion, but you'll probably get a wider range of responses on the Starting Strength forum.
 

william bad butt

Level 7 Valued Member
It will make you stronger. Go for it. Try it for 3 to 6 months. You can always switch things up, later, if you don't like it. If you are new to lifting and your goal is to get strong as fast as possible, it is hard to find a better program for a beginner. I would run tbe program exactly as outlined in their book. The book addresses how females should approach it. It is 99% the same way males should approach it.

Strongfirst also has barbell programs, fyi. What are your goals?

Regards,

Eric
 

solarbear

Level 5 Valued Member
Might be a great way to start lifting.
If I was you I'd start with an empty bar on all exercises and add 5lb a workout till you start to feel it.
After a few weeks you might want to source some 1.25lb plates and start increasing 2.5lb per week.
Because of your size you might plateau out earlier than some.
You might want to seek advice from a starting strength forum or coach once that happens.
 

Pavel.Kosenkov

Level 5 Valued Member
Read the book. Train on a weight gain. It's probably gonna be about 6 months long. In the book, there is a section about ladies: they recommend sometimes 5x3 instead of 3x5. Don't lift to failure - watch the bar speed. And at some point it will stop working - just accept it and don't murder yourself with Intensity.
As always, find a coach - that would be the best.
 

Alan Mackey

Level 6 Valued Member
Hello guys, I was thinking of trying Starting Strength, and I was wondering if you have any tips or recommendations on how a girl should approach that program?
I mostly hear men using that program, and I was wondering if there is something that I should keep in mind.
I am not quite sure what to expect, and how I should increase the weights;
I am also both petite and slim, so Starting Strength can feel a bit intimidating for that reason.
As far as I know, Starting Strength is a novice program designed for human beings. I wasn’t aware female humans were a different species. ;)

Regarding load progression, Starting Strength is a very, very, very regimented program that leaves zero choices to the trainee. You are told exactly what to do, when to do and how to do it.

It’s all in the book. Really.
 

Adachi

Level 6 Valued Member
Hello guys, I was thinking of trying Starting Strength, and I was wondering if you have any tips or recommendations on how a girl should approach that program?
I mostly hear men using that program, and I was wondering if there is something that I should keep in mind.
I am not quite sure what to expect, and how I should increase the weights;
I am also both petite and slim, so Starting Strength can feel a bit intimidating for that reason.
a friend of mine was doing starting strength - and she weighs about 100 lbs. she's about 5 ft. tall and was entirely skinny fat(this is currently under amendment).

she started everything with an empty bar.
she's several months into weight lifting now and continues to add weight linearly.
she's now back squatting about 125 last I heard, and she's deadlifting about 150. I think her press is up to 50 - 60 lbs.
but I can't remember exactly.

her Fiance' is about 195lbs. slab of meat. I think he's around 5'8' I see more veins than muscle some days(he is self-proclaimed to be very vain and has little interest in weights outside of aesthetics, and his programming is almost exclusively Squats, deads, and Bench), and he has been coaching her very well.

the only thing I know to say is that the program works as intended, you just gotta scale it correctly. and in her case, that meant some step loads that lasted a few weeks - especially in the press. i don't remember any micro loading weights <2.5lbs. around the rack in their garage. I brought it up but - the man of the house made sure to express to me that they won't be buying any of those. and generally - all I knew was - when they up the weights - it's a 5 lbs increment for her press and a 10lbs or more increment for her deadlift and squat. and sometimes they stay at the same weight.
 

Don Fairbanks

SFG II
Certified Instructor
Hello guys, I was thinking of trying Starting Strength, and I was wondering if you have any tips or recommendations on how a girl should approach that program?
I mostly hear men using that program, and I was wondering if there is something that I should keep in mind.
I am not quite sure what to expect, and how I should increase the weights;
I am also both petite and slim, so Starting Strength can feel a bit intimidating for that reason.
Do you have the book?
 

TimothyGander

Level 5 Valued Member
Hello guys, I was thinking of trying Starting Strength, and I was wondering if you have any tips or recommendations on how a girl should approach that program?
Your questions indicate that you haven't actually read the Starting Strength book. Don't worry, you didn't miss out on much. My recommendation is to read Power to the People by Pavel instead.
 

*PixieFairy*

First Post
Thaanks, everyone. ^_^

It will make you stronger. Go for it. Try it for 3 to 6 months. You can always switch things up, later, if you don't like it. If you are new to lifting and your goal is to get strong as fast as possible, it is hard to find a better program for a beginner. I would run tbe program exactly as outlined in their book. The book addresses how females should approach it. It is 99% the same way males should approach it.

Strongfirst also has barbell programs, fyi. What are your goals?

Regards,

Eric
My goal is to train my stability and make me more resistant to injuries, and I know that strength training helps with that.
One thing that I don't want though is to become muscular - I am very content with my current slender shape.
But then again, I don't think that I am the type who accidentally starts developing a lot of visible muscles, haha, so I am not too worried about it.
 

Steve Freides

Staff
Elite Certified Instructor
Hello guys, I was thinking of trying Starting Strength ...

You haven't said what sort of training you've been doing until now, if any.

I am also both petite and slim ...

My wife says I'm small, not petite, and slim.

... so Starting Strength can feel a bit intimidating for that reason.

I know nothing of this program, but if it says "Starting" in its name, I wouldn't think one need be intimidated by it.

We recommend Kettlebell Simple and Sinister for everyone who has a doctor's clearance to exercise without restrictions.

... you'll probably get a wider range of responses on the Starting Strength forum.

A big +1 from me to this idea - makes sense to ask about their program on their forum.

-S-
 

TimothyGander

Level 5 Valued Member
One thing that I don't want though is to become muscular - I am very content with my current slender shape.
Then Starting Strength doesn't seem like a good choice for you. In that system strength is considered almost synonymous with muscle hypertrophy, and massive weight (including not only muscle but also fat) gain is considered an expected and necessary part of the progression. There's an entire section in the SS blue book devoted to the necessity of eating at a significant caloric surplus. You may also browse the weekly "report" on SS website, paying particular attention to the pictures of trainees at their gyms. You are unlike to see many slender people there.

In contrast, Pavel Tsatsouline's programs are primarily based on the concept of "skill of strength", that is, increasing your strength by learning how to create and utilize muscular tension - in other words, by using your existing musculature more efficiently rather than by building larger muscles. In Power To The People, Tsatsouline specifically addresses concerns of women worried about getting too muscular and promises that you can enjoy a high level of strength without upgrading your clothes' size - and many people on this forum and elsewhere have done it over the years. (If you would be interested in bodyweight-only training instead, Naked Warrior is the go-to book that also explains in detail how to effectively train for strength).
 

william bad butt

Level 7 Valued Member
Thaanks, everyone. ^_^


My goal is to train my stability and make me more resistant to injuries, and I know that strength training helps with that.
One thing that I don't want though is to become muscular - I am very content with my current slender shape.
But then again, I don't think that I am the type who accidentally starts developing a lot of visible muscles, haha, so I am not too worried about it.

It's a great place to start. If you follow through you will like where you end up in 6 months. It will transform you.

Not just the physical. There is something to be said about the mental side as well. Over time 50 lb lifts become 75 lb lifts. And next month 75 lb lifts become 100 lb lifts, etc... This does something to the brain. A rewiring of sorts. You program your brain to progress and win and there is carryover to things you do in your normal life.

Report back on how it works for you. Months from now, when you have finished the program (you will know when...), you may be interested in some of the Strongfirst programs.

Regards,

Eric
 

solarbear

Level 5 Valued Member
It's a great place to start. If you follow through you will like where you end up in 6 months. It will transform you.

Report back on how it works for you. Months from now, when you have finished the program (you will know when...), you may be interested in some of the Strongfirst programs.
Was thinking the same thing. Worst case scenario she will have gotten competent and stronger at the main lifts and able to translate that to another program if SS is not to her liking. Best case, in 6 months she will be leaner, fitter and stronger and have doubled or tripled her starting weights.
 

Jayrob

Level 1 Valued Member
Get the book and just do it. I did for about 3 months then I went to a 8x3 program with squat, bench, and deadlift. You will not get very muscular unless you plan on doing about 5-10 times more training than what SS says to do. Any program will work if you stick to it but Starting Strength is great for beginners.

If you are getting stronger and want to compete at powerlifting events, Then switch over to an 8x3 program like Doug Hepburn's. Most of the 100+ powerlifters I know do 8x3, 8x2, or even 8x1, just according to where they are in training for a competition. Some will even do 4x1 up to 10x1 when going for their max.

If I were you I would buy the Kindle version of Starting Strength and dive in. Make sure to keep a log of all your lifts including the date, time of day, sets, and reps. Also the weight you used that workout. That way you will be able to see how you really progress. Be careful, getting stronger is addictive!
 

Ege

Level 5 Valued Member
Thaanks, everyone. ^_^


My goal is to train my stability and make me more resistant to injuries, and I know that strength training helps with that.
One thing that I don't want though is to become muscular - I am very content with my current slender shape.
But then again, I don't think that I am the type who accidentally starts developing a lot of visible muscles, haha, so I am not too worried about it.

Starting strength’s eating advices could change your physique in a way that you don’t like not the exercise program in my opinion.
 

Abishai

Level 5 Valued Member
Thaanks, everyone. ^_^


My goal is to train my stability and make me more resistant to injuries, and I know that strength training helps with that.
One thing that I don't want though is to become muscular - I am very content with my current slender shape.
But then again, I don't think that I am the type who accidentally starts developing a lot of visible muscles, haha, so I am not too worried about it.
me thinks Simple and Sininster will do this better
 
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