Thursday, July 21, 2011

New Rules of Lifting For Women Stage 1 Recap

Almost 1 month ago I read and started the New Rules of Lifting for Women, an 8-stage weight lifting program designed specifically for women. My goal was to do strength training 3 days a week with the hopes of 1) getting stronger-duh, 2)increase my running speed, and 3) decrease running-related injuries.

I enjoyed Stage 1, but I'm glad to see it go. The workouts never took me more than 30 minutes, which rocks!, but I was becoming a little bored and I was ready for a change. Looking ahead at Stage 2, I can already tell there will be more core-work which I like.

10 workouts and 3.5 weeks later, am I stronger? Did I increase my running speed? Are there any new injuries?

I am definitely faster than I have been, but I think that is due to my increase in speed-works via my half-marathon training schedule. 
I have no new injuries. I continue to nurse my right hip to prevent my IT band from flaring up. But so far, I have kept this at bay.
Am I stronger? Let's take a gander...

Workout A:
Squats:   Workout 1- 50lbs; Workout 8- 90 lbs
Seated Rows: Workout 1- resistance 4; Workout 8- resistance 6  (I don't know the weight value on these pegs)
Step-Ups: Workout 1-30lbs; Workout 8- 50lbs

Workout B:
Deadlifts: Workout 1- 75lbs; Workout 8- 95lbs
Dumbbell Shoulder Press: Workout 1-10lbs; Workout 8- 20lbs
Wide-Grip Lat Pull Down: Workout 1- resistance 4; Workout 8- resistance 6
Lunge with Dumbbells:  Workout 1- 20lbs; Workout 8- 50lbs

As you can see, I definitely became stronger across the board, more than doubling in some areas. And I really surprised myself with the strength of my upper body. Go me! One thing this program has really given me confidence in the weight room. Move over big bulky boys, this strong runner is coming through!

Now for the nitty-gritty pictures:
Before on 6/23/11:
After Stage 1 on 7/21/11:
                                     6/23/11         7/21/1
Chest                             33in              34in  (<--How did those get bigger?)
Right Bicep                  11.75in         11.75in
Left Bicep                    11.75in         11.74in
Waist                            30.5in            27in 
Hips                              35in             32.75in 
Right Thigh                  22.75in        23.25in (<--gotta love those thighs)
Left Thigh                    22.5in            23in

I think I measured incorrectly on my waist and hips; I know I didn't lose that many inches because my clothes still fit the same. I made better notes this time around so hopefully I will have more accurate measurements. 

Luckily, I now have a week off to rest my muscles and prepare for Stage 2. And I won't lie, I like being able to have my entire week to focus solely on running and cross training- seeing how running is my first true love. Come back in a few weeks for stage 2's recap! You might not even recognize me by then....


  1. You look so good! Well done! And I think "those" got bigger because you built muscle under them, but I'm no expert.

  2. You look great! This book is all the rage nowadays eh? I seriously need to get in on this!