Should I be doing weights just yet ???

[southwest-rider]

Hello everyone, thanx for stopping by. As the title says, I am wondering wether someone that has never done any kind of resistance training should go straight to weight training, even if she/he has the proper instruction.
I ask this because my wife just started on NROL4W. Her goals are to lose excess fat around her thighs and stomach, be stronger and just really look better. The program itself is great, and we both like it. The problem is that, if she can't do 2 sets of 10 push-ups, or 1 set of 3 dips, even 1 pullup, is she ready for weight training ???
I know most men go to weights because they believe that bodyweight exercises are not enough, and sometimes I would agree with that statement, but if you are not strong enough to do pushups, maybe you should start with some bodyweight exercises and then when you have made the adaptations necessary, move on to weights.
What do you all think, would this be counter productive to her goals, or would it be safer for her to get stronger before moving on to more complex and harder exercises ???
Any and all comments are greatly appreciated

[missjane]

She can lift! There are alternative to a floor push-up...she can do them at 45 degrees, for instance. There are no dips and pull-ups are a long way off. She should start at Stage 1 and choose weights appropriate for her level. She'll be upping those weights faster than you think! Anyone is "ready".

[RedWifey]

I agree with Jane. As long as there's no medical reason, encourage her to read the book (don't just look at the workouts and nutrition...read it cover to cover) and get started. Sending good strong vibes her way!

[Littlemermaidklb]

I totally agree with Jane! I cannot do a pushup or pullup either... but doing this program has gotten me much closer than I ever have been before. So she should definitely start the program, it will help her with those goals!

[beach_plums]

Agree with the above. I hadn't lifted any weights in over 15 years before starting this program. She'll see great gains and will probably surprise herself with how strong she actually is. Get her going on it!

[baffled111]

Most women who haven't spent any time weight training or being very physical are not going to be able to do dozens of pushups or pullups or even dips. We're just not built with a ton of upper body strength. This is why presses and pulldowns and rows are great for us--they help us to move towards pullups as a goal. Honestly, if only women capable of doing 20 pushups and a pullup were able to start weight training, well...there would be even fewer women in the weight room than there currently are.

[Bluefever]

When I started I couldn't do one pushup. I can do sets of 10 now. I still can't do a pull up but I KNOW that by the end of the program I will be able to.

If she can get to a gym, then she is ready to lift!

[rixatrix]

Originally Posted by southwest-rider

Hello everyone, thanx for stopping by. As the title says, I am wondering wether someone that has never done any kind of resistance training should go straight to weight training, even if she/he has the proper instruction.
I ask this because my wife just started on NROL4W. Her goals are to lose excess fat around her thighs and stomach, be stronger and just really look better. The program itself is great, and we both like it. The problem is that, if she can't do 2 sets of 10 push-ups, or 1 set of 3 dips, even 1 pullup, is she ready for weight training ???
I know most men go to weights because they believe that bodyweight exercises are not enough, and sometimes I would agree with that statement, but if you are not strong enough to do pushups, maybe you should start with some bodyweight exercises and then when you have made the adaptations necessary, move on to weights.
What do you all think, would this be counter productive to her goals, or would it be safer for her to get stronger before moving on to more complex and harder exercises ???
Any and all comments are greatly appreciated

So, she already chose and started a program and you're wondering if she can handle it?

Buy her an ice pack, wrap it in a bow, and have faith that your wife is a lot tougher than you give her credit for.

[PerfectMartini]

NROL4W does acknowledge that many women cannot do a large number of pushups, that is why they are included in the program. I doubt any of the authors would disagree that pushups are better than bench presses if the push ups are sufficiently challenging for the sets and reps prescribed.

However for other exercises (eg squat and lunge) bodyweight alone is insufficiently challenging for most men and most women. For some other exercises (pull-up/pull-down or handstand pushup/press) bodyweight is much too difficult again for most men and most women.

It would be counterproductive to her goals to not work all of the body in a balanced program because she arbitrarily excluded weights.

I'm not sure that I think bodyweight exercises are less complex or less hard than barbell or dumbbell exercises. If you are doing either one such that it is not hard, why do it at all? As for complexity. Most bodyweight exercises are similar to their barbell or dumbbell equivalents except that the body is moving through space instead of remaining fixed and moving an object through space. Personally I think the one where the body is moving is harder and more complex. That is why doing a pull-up is harder than doing your body weight on a lat pulldown machine.

Since weights can be adjusted in fine increments they seem like the perfect solution to these problems. Use them when needed and use bodyweight when appropriate (as per the NROL programs).

But again, I don't think the book disagrees with your philosophy. Body weight is used when it is appropriate. Early on body weight is used for increasingly difficult push-up variations. Later on bodyweight is used for pull ups.

[JustKim]

You're asking for trouble assuming in a group mostly of women that she's not strong enough to do it LOL! I would assume that the majority of us who start this cannot do full push-ups let alone a pull-up! If you were to offer me a million dollars to do a pull-up I couldn't. But I might pull off dead lifting over a hundred pounds She's going to do great! Women are strong. She'll do great! I'm only getting towards the end of Stage 1 and I went from not being able to do a push-up to doing them on the floor. She'll do just fine. Have faith that she is a strong strong woman.

[kfisherx]

I have read several good articles that argue to not start weight training until you can do body weight exercises. I think these articles are actually pretty sane. That said it would get really boring I think if you didn't get to throw some iron around as you get strong. The NROLW book seems to balance doing bw and real weights pretty well. I've seen very few injuries in the people who are using it who are new.

[Morkai]

I still can't do a full pushup and no way in hell I can do a pullup but I can deadlift 115lbs and squat 95lbs. I can shoulder press 55lbs and do 100lbs on the lat pulldown.

I weigh 180 so the inability to do a pushup or a pullup is not too unsurprising. I am working on it though, and this program is helping me get there. In fact one of the stages if I remember correctly is designed to help you do acheive your first pullups.

Your wife will do great. I find it sad in the gym when I see the trainers getting the girls to do the same wussy stuff week after week, they rarely break a sweat while I am there cranking out squats and deadlifts and increasing strength every week and blowing like a racehorse Sure it aint pretty but I feel great

[baffled111]

Originally Posted by Morkai

I find it sad in the gym when I see the trainers getting the girls to do the same wussy stuff week after week, they rarely break a sweat

Me too. I wish trainers of all people wouldn't reinforce the 'women-shouldn't-lift-heavy' bs. The trainers at my gym seem primarily to earn their money by leading people (women) from machine to machine to machine and then instructing them in the finer points of a 5lb bicep curl. None of those women will be able to do push ups, let along pull ups. It's very sad.

[realcdn]

Originally Posted by kfisherx

The NROLW book seems to balance doing bw and real weights pretty well. I've seen very few injuries in the people who are using it who are new.

I think this might be since when you're new you tend to seriously underestimate what you're capable of. I'm getting ready for B4 this afternoon (I'll be doing 12 of each because I truly am a newbie). I suspect that I was over cautious with the starting weights. Don't get me wrong, I was very sore after the first few workouts. However, I know on some of the exercises I'm still not using the max that I'm likely capable of. On others though I'm starting to really struggle.

I know in my case I decided a little caution was a good thing, instead of injury. Perhaps I won't progress as much as I could, but, I'd rather keep going than kill myself the first few days. Those with more experience probably know when it's too much, but those with no clue (that's me) will eventually find their way.

[A H]

Yes have her start! I have a feeling that she will see great results and fast if she has never lifted before. I don't know her at all but I bet it's just what she needs!

[karenmc6]

and make sure she visits the forums too - lots of great motivation and advice!

[southwest-rider]

Hmmm... maybe I should have phrased what I wrote earlier a little better. I have no doubts as to what my wife can do in the gym, and I know that she can do the workouts because I have seen it. I have also seen her put too much weight on a bar and try to do a set of squats and almost hurt herself trying to do too much. Bad form, too much weight to start with could seriously hurt her. Thats why I thought that it would be best to start with bodyweight exercises for a couple of weeks, for her to get used to doing the exercises with proper form and to see and feel what its like. It would also provide her muscles with some adaptation and allow them more leeway when trying to figure out how much weight to put up.
It would complicate things alot more I think, if someone who has never done resistance training tries to figure out how much weightn to put up as well as getting your form right...
Just my two cents. And I am not saying this just for women, but for all of us out there that don't know are way around a gym.
Cheers

[LisaS]

I'd suggest that you not try to take away her iron.

She has the book, she's convinced that is is OK for women to sling around heavy iron - and now you want her to start with barbie-level body weight so she doesn't hurt herself.

Not saying you are not right about a deconditioned person - I'm just saying that psychologically it might not be your best move to push that on her. It could be badly received: she reads a book that empowers her and then you step in and suggest that she retreat to pink dbs. But then I don't know either of you.

Is she ultra-motivated to do this on her own and is deliberately not asking you for your opinion? Or is she asking you for suggestions on how much weight to use?

Many people here have decided to back off weight to work on form - but sometimes these decisions have to come from within rather than from without. Or from peers after a question (like here) rather than unsolicited from a mate. Not saying all women would react badly, but some women in some circumstances (like the unfamiliar free weight room).

Maybe suggest something fun like doing B2B tabata squats with her at home on off days. Plenty of BW work, its only 4 mins and it's something that is new and additive rather than taking away what she's doing now. Just my $0.02