Female weightlifting beginner 1 Rep Max after 6 months





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Published on Apr 7, 2013

These are my 1 rep max for the squat, deadlift, bench press, military press and bent over row after 6 months of weight lifting. I have never lifted weights before, even though I have done 10 years of karate and run two halfmarathons. I have trained alone and at home using the equipment you see in the video.

I have more or less used Rippetoe's Starting Strength method. The first three months I have done 3x15 on all 5 exercises, 3 times a week. Increasing the weight by 2 kg everytime. I had to reset on the upperbody lifts 2 times or so. I then wanted to seriously work my maximum strength and used en A (squat, military press, bent over row) and B (Deadlift, bench press, 80% squats) workout with 3x5 to 5x5.

I deliberately gained 5kg of weight in the second phase (3 months) for maximum strength gain, I am now at 63kg for 1.65m height.

Now I have finished my winter programm and will start running again! Loose those 5 kg again, have fun trail running. And maybe continue some bodyweight strength-work with push-ups, pull-ups and dips.

PS : And I'm vegan and have been so for the last 3 years.

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