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I was introduced to the body shaping effects of lifting through yoga. A lot of my yoga routines uses body weight lifting and within 6 months [of daily yoga] I saw a total change in my physique. Very defined arms, noticeable pecs, abs. I've now moved on to incorporate more targeted body weight lifting exercises [since I have neither a gym membership nor weights at home] and found this site which for me is pretty useful in starting up a routine without any equipment. Granted some of this stuff is designed for men [pulls ups] but most of it is doable for women. Yoga dropped the weight off and gave me a base level of strength and fitness but a year on and I'm no longer seeing much change from it. Time to step things up, especially my lower body which has seen less definition from yoga than my upper body and core.

101 Bodyweight Exercises That You Can Do Anywhere - Travel Strong
 

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Any suggestions for adding muscle near hip area using primarily dumbbells? I love my shoulders, but they are noticeably wider than my hips and I want to even out my physique.
With dumbbells you can do something like a kettlebell swing, or lunges, or goblet squats...but I think you will quickly feel like the weight is too light for it to be challenging. Lower body is already used to carrying around your weight all day so it takes more than a few extra pounds to challenge the lower body.

You can make body weight exercises feel more challenging by doing one-legged exercises - for example step ups or pistol squats

You can also do plyometric variations of lower body exercises to make them more challenging - for example jumping lunges, jump squats

if there is an option to go to a gym that has a barbell and squat rack then you can have more options to keep it challenging long-term ... like squats, deadlifts, hip thrust ... those are all good and you can add as much weight as you need to keep it challenging.
 

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My vehicle is INFP, 9w8. Vroom vroom!!
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I'm glad this thread is a thing! Weightlifting is fantastic! It makes me feel excellent and strong.

I'm a big fan of motions that use a lot of the body and have practical use. My favorite exercises are dips, pull-ups, and deadlifts. A really important exercise for me is to take a heavy weight in one hand at my side and just walk around. It's a great core exercise for me. I love deadlifting because it is the best way to bend down and pick something up, in my opinion. No back pain, no risk, no nothing. Just use the right form.

I've been out of the gym for about a week now because of stupid school, but I need to go back soon. I learned yesterday that I've had carpal tunnel syndrome and Reynaud's syndrome for years—and these are not from weightlifting. Weightlifting helps restore bloodflow and function to my hands, but I haven't been able to increase my weight in a while just because I don't think my hands can take it. I start physical therapy for carpal tunnel on Monday, and I hope that it and weightlifting will heal me.
 

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I love weightlifting! :hearts:

Before I started lifting weights I was a bit worried that I'll end up bulkier than I wanted to. I wanted to look fit and healthy, and not ripped, because I'm more into lean body. Luckily, I gave it a try and I was (and still am) impressed with the results.

I think it's important to chose the appropriate exercises, depending on your needs.

For example, I go to the gym three times a week and I usually do a different combination every time. My training usually consists of barbell deadlift, dumbbell bench press, chin ups, barbell squat (probably my favourite, since I tend to gain weight in my lower body, thighs and bottom :rolleyes:), and dumbbell shoulder press.

It was difficult in the beginning of course (every time you start doing something new it has to be a bit challenging), but now I can't wait to go to the gym. It took me some time to figure out the perfect workout routine, but eventually I did.

It also took me some time to realize that I have to pay attention on my equipment and clothes, because I had troubles with my wrists and ankles (almost made me quit, because I thought my body couldn't handle it). After some googling and asking around I geared myself up, and have my cute tights (important to find a really comfy ones, not too fitted and not too loose), weightlifting shoes (like these cute suede ones https://www.ryderwear.com/shoes/), and my wrist straps. Oh yes, during the summer I can't even imagine my workout without weightlifting gloves (next ones are definitely going to be these https://www.fitnessmagazine.com/workout/gear/workout-clothes/weight-lifting-gloves/?page=3, they're just perfect :love_heart:)

The thing I'm still trying to figure out is what exactly to eat before the session. I always feel that either I'm too full and bloated, or I get hungry somewhere in the middle. Any suggestions? :joyous:
 

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Soop for the Soul
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I love weightlifting! :hearts:

Before I started lifting weights I was a bit worried that I'll end up bulkier than I wanted to. I wanted to look fit and healthy, and not ripped, because I'm more into lean body. Luckily, I gave it a try and I was (and still am) impressed with the results.

I think it's important to chose the appropriate exercises, depending on your needs.

For example, I go to the gym three times a week and I usually do a different combination every time. My training usually consists of barbell deadlift, dumbbell bench press, chin ups, barbell squat (probably my favourite, since I tend to gain weight in my lower body, thighs and bottom :rolleyes:), and dumbbell shoulder press.

It was difficult in the beginning of course (every time you start doing something new it has to be a bit challenging), but now I can't wait to go to the gym. It took me some time to figure out the perfect workout routine, but eventually I did.

It also took me some time to realize that I have to pay attention on my equipment and clothes, because I had troubles with my wrists and ankles (almost made me quit, because I thought my body couldn't handle it). After some googling and asking around I geared myself up, and have my cute tights (important to find a really comfy ones, not too fitted and not too loose), weightlifting shoes (like these cute suede ones https://www.ryderwear.com/shoes/), and my wrist straps. Oh yes, during the summer I can't even imagine my workout without weightlifting gloves (next ones are definitely going to be these https://www.fitnessmagazine.com/workout/gear/workout-clothes/weight-lifting-gloves/?page=3, they're just perfect :love_heart:)

The thing I'm still trying to figure out is what exactly to eat before the session. I always feel that either I'm too full and bloated, or I get hungry somewhere in the middle. Any suggestions? :joyous:
I always bring things with to eat. Also I always thought gloves made it harder to lift because you can't feel the bar as well, but my gym has chalk.
 

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What do you bring? :) I bring only water with me, but maybe I should start with some food.

Mine doesn't. :unsure: Maybe if it had chalk, I'd use it instead of gloves, but for now they really help to tighten my grip, because my palms tend to get sweaty more often than not.
 

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Soop for the Soul
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What do you bring? :) I bring only water with me, but maybe I should start with some food.

Mine doesn't. :unsure: Maybe if it had chalk, I'd use it instead of gloves, but for now they really help to tighten my grip, because my palms tend to get sweaty more often than not.
I usually bring intra workout carbs and try to drink something with 40-60 grams of protein after. Also caffeine can help to curb the hunger if you take it before you work out.

I see, I'd still recommend some kind of liquid chalk over gloves, but if it works for you then it works for you. I have small hands and they're not allowed in competition anyway so I cant.
 

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Soop for the Soul
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Hmm, never crossed my mind to try with caffeine right before my workout, I'll have to try it. :) Plus carbs. :) Thank you for the advice.
Please be careful, on days you work out try to go without caffeine. I thought it was no big deal but not taking a break caused me to need to raise the dose pretty fast and I got pretty addicted and I do not have an addictive personality. The headaches are not worth it! Not at all trying to by condescending, I just really don't want anyone else to have to deal with it.
 

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Yes, it's a very good idea for women to add some weightlifting to an exercise plan. It makes defending yourself much easier if you're attacked by some stupid aggro boy.
 

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i bought a five pound kettlebell and a video to go with it. it's pretty fun. i have resistance bands. i like them. i personally don't want to bulk up so i think they are great and have to limit my usage because i build muscle so quickly with them. i stick to light weights though. i only have three pound free weights. i just read an article about how more reps at a lighter weight vs. heavier weights and less reps builds more strength though. (the heavier reps) i should probably try for some heavier weights to build better strength. I am just afraid to bulk up.
 

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I need to start lifting again. Since I don't have access to a gym during the pandemic, all I can do are some simple exercises in my house and walking outside. I prefer using weights because it makes it easy to quantify progress, but my heaviest dumbbells are 10 lbs. each so not much I can do with that, and I don't have the space for a whole collection. However, I've been making good use of light and heavy resistance bands and a door anchor, a yoga mat, and my own body weight, especially since I'm heavy now -_-
 

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me and the girls gettin' ready to outlift the boys:

 
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