Feeling discouraged as I'm three months into exercising without significant visual results.
Body Stats: female, 5'4", and 113lbs
Utimate goal is to look and feel stronger.
Training: Months 1&2: 20 mins of cardio followed by resistance training x3 a week alternating muscle groups (legs, arms, and back) with 3 sets of 10 reps. I've been doing leg press, dumbbell squats, dumbbell lunges, kettlebell deadlift, bicep curls, military press, chest press, weighted row, lat pull down, tricep extension.
Month 3: I got bored and signed up for a HIIT Class once a week and I’m always mega sore after. I do another full body HIIT on my own (usually a routine that I find online) and do one full body resistance training day with the same moves as months 1&2.
Progress: Arms have gotten stronger (went from 10lb dumbbells to 15lbs-20lbs)
Legs are often sore after training but they look exactly the same (I’m afraid to use the squat rack without a spotter).
Weight has not moved AT ALL... I want to get to at least 115lbs (maybe 120lb) but obviously would like it to be muscle. I don’t track my calories, but I’ve been trying to eat more.
Anyone with tips out there?Feb 1stMay 1st
Fitness tips for female trying to build strength (3 month progress pics included)?
First of all, it takes time so great work for sticking with it!
Your weight may not have moved much but that’s probably because you’ve been increasing muscle but decreasing fat at the same time. You can definitely see that your arms (especially delts, biceps and forearms) are more toned though as well as your quads.
With your legs, if you don’t have a spotter and want an alternative to squats you could maybe try doing some box jumps or using a different type of weight (eg kettle bell, resistance band, medicine ball) whilst doing bulgarian split squat or different squat variations. If I don’t have a spotter, you can also do some deadlifts (for hamstrings, glutes).
Tbh I wouldn’t worry too much about calorie counting because as you exercise more your body will tell you when you need more fuel. But saying that, that will be for if you want to maintain weight whilst increasing strength. If you specifically want to gain weight whilst working out though, protein shakes can be beneficial.
Also sorry last thing I promise hahah it is 100% possible to look, feel and be stronger, and not have a change in weight. Anyway, all the best with your training!!
Your weight is fine. You don't need to gain weight. Whatever, workouts you are doing, don't overdo it. It is okay to be tired but not exhausted. If you are sore, and more workouts make it worse, cut back for a while.
I'm neither a trainer or a nutritionist, but it sounds like either your workout isn't well tailored for your intended goals, or your diet isn't conducive to building muscle, or possibly both.
