It’s that time of year where I start neglecting any other exercise because of cycling.
However, I made a July goal of setting up a new lifting program. I received this book for my birthday and have spent the last month reading it and preparing my workouts.
I love the NROL series and first lifted heavy with NROL for Women (and did my first chin ups!!)
NORLFL is geared more towards people lifting from middle age and on or people lifting who have had injuries or are really overweight or out of shape.
One thing I noticed after my back injury is that there are some things I have had to stop doing. One was running. The other was the barbell squat. Because of the weakness of my left leg, I can’t adequately support a loaded barbell on my shoulders and get enough leverage on the left side to rise evenly – which is dangerous. I have no problem with the weight loaded low, like the deadlifts or dumbbells squats, but no top loading. This book made the point that if you can’t do an exercise – then don’t, and that is okay. (D’uh). So in the squat category, I will never choose the back squat with the barbell.
The program is set up with 3 stages of 1 month each with each one progressively becoming more challenging. Transform, Develop and Maximize. Also within each stage, you progress through different levels of the exercises groups themselves to always be making progress. It’s nice because you can choose from within different groups of exercises, like push or pull or core to find one that fits your needs. This way you are designing your own program. Where someone may start off with reverse lunge for that category, you start at the next level on a step or vice versa. Whatever level you are at.
I think that is what I like the most about this is that it is not just a prescribed routine to follow, but a program that you create and can modify or change. Not to mention that after 12 weeks you can go back to the beginning with different exercises.
Now, I have modified a bit for home workouts because I do not belong to a gym currently. I want to purchase a barbell for home (the 30# one) and I need a kettle bell – although our recent sledgehammer purchase will do quite nicely, I suppose 😀
This is the Transform level workout A as I am starting it. I did this on Monday.
| Exercise | Set/Reps |
|---|---|
| Plank | 2 x 30 second holds |
| Plank with pull down | 2 sets of 10 |
| Box jump | 2 x 5 |
| Body weight squats | 2 x 15 |
| Cable row | 2 x 15 |
| Step Ups | 2 x 15 |
| Dumbbell Chest Press | 2 sets of 15 |
There is a B workout that alternates, but each time I do A, I will be progressing in each exercise category to challenge myself. Always working the same body part, but with different exercises, weights, reps, etc. Confusing as mud? 😉
I will keep you all updated as I progress through this.
I will have to check out this book. With my knee injury I’ve been spending more time lifting this winter/spring than other things. Which is funny because like you, summer comes and I leave the gym and mostly cycle!
I’m right with you on not doing things that cause harm – no need to stress our bodies in a damaging way with exercise, right?
Weight lifting is one of the areas that I have NEVER dabbled in and have been meaning to. I use alternate ways for “strength train” but I feel like I need to start incorporating weights into my life.
Keep us posted about the book and your routine ! 😀
With all of my foot issues I have had to adapt my exercise and work out routine. I do a lot of moves sitting down but at least I can do that! I do like how organized you are about your work outs and that you set exercise goals for yourself. I need to do more of that!
I love the biking cartoon!
This will be fun to hear about your lifting program again, and especially that you will be doing it at home.
I’m all about adapting the exercise to avoid further injuries these days!
Hi Lori! I also share your wisdom about not doing things that hurt my body. We’re only halfway through our lives and need to save some joints for our old age.
A lot of people are surprised that I don’t do lower body weightlifting at all. They look at the muscles on my legs and assume it’s from weightlifting. Nope. Mostly yoga and some other exercises.
As always, I’m glad you enjoy weightlifting–because it’s wonderful!
🙂 Marion
I missed your lifting workouts, glad to see you are back at doing them.
I agree that you shouldn’t do things that harm you. I don’t have exercises that harm me but I absolutely hate burpees so every workout that has them I have declared that that’s a water break. I’m all for doing things you like and be careful with your body.
This is a book I need to have. There are many things I currently can’t do and I’m tired with books that don’t offer alternative moves… The book is on my Amazon Wishlist but I don’t know when I get it for myself – I still haven’t properly read the Strong Curves..
I NEED TO GET THIS as I love my old worn copy of the first book from years ago.
I love the way you describe this book! Need to check it out at the bookstore or library!!! Eager to hear how it all goes & the biking too! 🙂
Looks like a valuable resource. It will be good to hear if it works out to your liking or if you go back to the old workout.
I’m so glad you liked the book! As you know, I’ve been following the program since early Spring-ish, and I’m really enjoying it. In fact, I think it’s almost time for me to transition to the next level. I like that it’s both a structured and non-structured program. That works really well for flighty people like me. 🙂