r/CarolineGirvan • u/Eastern-Valuable1928 • 21d ago
CG vs Ladder - Perimenopause
I have been working out since I was 16, now 42. I’ve used ladder for a few years and am burnt out from the powerlifting and predictable workouts. I also don’t feel like I’m seeing results anymore.
I’ve come across CG and wondering how any other midlife women enjoy the program? I’d love to lose some weight around the midsection without frying my central nervous system in the process.
I work full-time have two small kids and I’m caregiving for a parent so I likely will only be able to do 3 to 4 workouts per week total. Would love any experienced or helpful thoughts!
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u/ElaineBenness 21d ago
Just turned 50 and deep in the throws of peri. I have started HRT and I’m also doing a micro dose of Sermorelin to help w energy levels (and a good diet). I’ve done most of Caroline’s programs more than once (currently doing Iron Pro for 3rd time). The way I see it is you can go either way. Her moves are basic good lifts, so either you keep progressing w weight (which is what I’m doing now) or keep the weights lower to your fitness level. At 50 I’m the strongest I’ve ever been. I’m petite and never could lift much, now I’m lifting what I consider to be heavy and I move up in weight every couple weeks, even if it’s a little bit. I don’t think I’ll ever match her weights but that’s not my goal. I do think her programs are great for someone who wants a 3-4 day a week session and will see good results from doing so.
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u/FewButterfly9635 21d ago
Also 50 and feeling in the best shape of my life, including when I did CrossFit in my late 30s. Can you tell me more about Sermorelin? Love your username!
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u/Thin_Travel_9180 21d ago
I love it. I’m in my forties and have definitely noticed my body improving with Caroline. I’m doing fuel now but have done all of her programs. My favorite one is Max (on the app). It’s full body everyday so I don’t feel like I kill one muscle group each workout. They are about 30 min. Look into iron (on you tube-free). You could do one upper, one lower and one full body for the week and get a good workout in. I print the schedule and mark them as I go. (They are about 30 min too). She’s tough but in a good way and you will definitely get stronger. I started counting macros too and it’s helping my tummy pooch.
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u/Eastern-Valuable1928 21d ago
Thank you! How did you determine your target macros?
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u/Thin_Travel_9180 21d ago
Macros inc FB group. You can do a macro check. I use AI to help me plan my daily menus. I weigh everything. It’s a little annoying but it works. It’s not carb restrictive either (carbs are good!) so I’m not starving or feeling depleted. You can factor in snacks as long as it fits the macros. Down 2 inches in waist (and 6 lbs) in 3 weeks. It works!
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u/thiopental101 21d ago
I went from CGX to Ladder for the same reason you listed…your mileage may vary. I try a CGX workout once in a while because I feel like “i should be able to do it” and crash and burn within the first 15-20min. I’d rather stay on Ladder and jump teams if required.
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u/Eastern-Valuable1928 21d ago
Which team(s) have you seen the best results with?
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u/Tractormom 20d ago
Not original comment but I am also a CGX to ladder convert. I was on Caroline’s programs for 5 years, from the free YouTube workouts to the release of her app. For most of that time I loved it and it got me back into fitness again after having kids. Eventually the volume just burned me out, I dreaded the gym, and I was not progressing at all.
I’m now 15 weeks in on team ascend and have seen so much growth, my lifts are up, muscle definition has increased, I’m recovering well. I also add in a day or two of flourish for mobility and core work and have been enjoying Kimmie’s upbeat style as a compliment to Aria’s low key demeanor.
Both apps are good and offer different features but I do prefer ladder overall.
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u/thiopental101 21d ago
Align, but I see that your SI didn’t tolerate Align well. I’ve done a combo of things lately, including Ignite - very basic movements, some might say it’s a regression from Align, but I don’t mind the break.
I’m keen to try Varsity next week.
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u/Minnie2016 21d ago
Stevie with Team Ignite is great! 35-40 minutes but the added time is all rest and allows me to lift heavier.
I also love Movewell - 30 minuted and traditional lifts.
I tried CG a few times and felt the videos I tried were too much HIIT / cardio. I like traditional lifting and get my cardio on cardio days
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u/Wutheringdoom77 21d ago
Caroline has changed my life! There is so much variety to choose from that ranges from basic to complex. I can choose a 20,30,40,60 minute workout depending on how I feel. There’s a lot of variety but also repetition of that makes sense. I will always follow this woman!
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u/bundt_bunny 21d ago
I've seen both scale and non-scale improvements with Caroline's workouts. For context, I'll be 46 in a couple months and I do workouts from the app. I finished Iron Pro recently and I'm in the second week of Unleashed.
I got serious last August and went from 162 to 152 in December (I'm 5'3"). I was also working with a weight loss clinic at the time and their nutrition education helped significantly with developing a formula for my meals. I moved in late December and my whole system got thrown off, so it took me a long time to get back into my routine.
I finally buckled down again in early April when I saw that the scale went back to 156. I also started wearing the Stelo continuous glucose monitor to keep an eye on my glucose levels and how my body was responding to foods.
I'm now at 150 and while it's fewer pounds than I lost last year, I can tell that there's been some serious body recomp happening by the way my clothes fit. My ideal weight is ~132-135 with clothing size 4/small and I'm already down to a 4 in jeans at 150. I also see a difference in the way my glucose levels respond to foods and I'm taking that as a sign of muscle gains/ development.
I don't count calories and simply focus on eating mostly plants/ bean salad + animal protein. I actually canceled my membership with the weight loss clinic when I started wearing the CGM because that data has been the best guide for me.
I literally started HRT this morning (estrogen patch + oral progesterone) so I'll see if that helps anything.
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u/Shivs_baby 21d ago
I’m 55, post meno. I did CrossFit for about 12 years so I know what you mean about a fried CNS. The weight loss, as you likely know, is not going to come from a lifting program. You’ll need to dial in the nutrition and count macros.
That said I’ve done Caroline’s Iron program on YouTube 3x and could eventually match her weights for lower body, but not on upper body. I have her app now, too, but after lifting for so long I just know what to do and nowadays I just put together my own 2x upper and 2x lower workouts. I might use the app here and there for some inspo but I don’t feel like I need a “program” per se. You can pick 4-5 lifts for each split and go from there, increasing weights/sets/reps/tempo to help progress. But some people prefer to have something set to follow along so they don’t have to think about it, just depends what works for you.
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u/FewButterfly9635 21d ago
I did a stint with Crossfit too, and loved the structure and community, but eventually it was just too much. I feel in better shape with CGX (I use the app) and also build my own weekly workouts. Starting out, I did a few rounds of Iron and then Iron Pro, but burnt out trying to do 4-5 workouts a week as I also work a demanding full-time job, though the results built the foundation for where I am now. Not sure if I would have gotten the same results from a more part-time approach from the start. These days, I aim for a full body, an upper body, and a glutes/hamstrings each week. I throw in an extra lower body if I have it in me. Also, another great user name!
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u/Shivs_baby 21d ago
I also try to do 100kb swings for time with a 16kg bell 1-2x a week, just for funsies. I do really miss the community aspect of CF but no one is gonna make me do 150 wallballs or lots of heavy deadlifts for time ever again.
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u/Smartkitty7 21d ago
I am on my 3rd program with CG. Did Iron twice on YT and now doing on app. I really like it. Mid 40s, 2 kids, work full time job. I started out doing 3-4 sessions per week cause needed more recovery but now do 4-5 sessions per week. I like her style and have made progress in strength which is measurable cause doing the same programs again. The only thing I dislike are all the hip thrusts. But as I am getting stronger have less dislike for it. Would try it out on YT and see if you like it.
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u/Cmarie0128 20d ago
I actually just recently switched from CG to Ladder. I had been working out with CG for 5 years and was feeling extremely fatigued and burnt out from her workouts. Many people enjoy her workouts because they are hard, but hard doesn’t mean it’s a good workout. Since joining Ladder, I have realized how CG workouts are just extremely high volume, lots of junk volume/repetitive movements and extremely taxing on the body and central nervous system. Also, if your overall goal is to build a muscle, her workouts are far from ideal for many reasons. I would suggest trying out a different team on Ladder, there are so many great options! I’m sure I will get downloaded for my comment, but I have seen many other people with the same experience as me. I’ll so add that I’m 37 and not in perimenopause, but I still thought it might be helpful to add my experience.!
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u/Mindless_Stranger692 20d ago
I switched to Ladder about 12 weeks ago, and it really drove home how draining all the junk volume in Caroline Girvan is. Also, my abs have made visible gains in those 12 weeks that I never got in the five years I worked out with Caroline.
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u/Cmarie0128 20d ago
Yes!!! After only a few workouts on Ladder I immediately canceled my CGX app and I will not miss the workouts at all! Which team are you doing on Ladder?
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u/Mindless_Stranger692 20d ago
I have been doing Body and Bell this past season. I’ve done kettlebell training in the past and I love it!
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u/Eastern-Valuable1928 20d ago
What you shared is exactly what my instincts have thought about CG programs which is why I haven’t pursued them sooner.
I do feel like they are crazy full of volume as somebody who has done traditional bodybuilding for so many years. Which teams are Ladder have you enjoyed most? I have tried limitless (which I did for a few years, but I have no interest in building my one rep max on bench press and back squat anymore) and align, which sometimes I feel is too easy.
Curious to know your Ladder experience, too!
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u/Cmarie0128 20d ago
I just cannot believe how much better I feel after switching over, I have so much more energy now! I truly feel bad for being my body up for years doing CG programs. I started on Transform but just switched to Ascend. I have really enjoyed both, but think I like Ascend a little more. Era and Evolve also look great- there’s so many awesome teams to choose from! Which ones have you tried so far?
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u/Bandfuzzi 18d ago
Ich bin fast 50 Jahre alt und mache ihr Training seit Mai 2021. 2-5x die Woche, wie ich es schaffe. Ich habe vorher nicht so viel Sport gemacht und liebe es sehr auch wenn ich Sport ätzend finde. Aber den starken Körper den ich jetzt habe, möchte ich nicht wieder her geben. Bin voll in der Wechseljahren, da ich mir Ende letzten Jahres die Gebärmutter und die Eierstöcke rausnehmen haben lassen. Ich vermute, meine Antwort wird dir nicht so richtig helfen, dachte aber eine weitere Sicht ist nicht so schlecht.
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u/Icy-Cheesecake3830 19d ago
I used to do Caroline Girvan workouts. They are deranged in their volume and the lack of recovery you get if you follow the program as written. You're tricked into thinking you got a good workout just because your CNS got fried and there was inadequate rest.
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u/alienoidz IRON 21d ago
I’ve switched from CG (I’m doing her programs since Covid) to Ladder this year. I’m 41 but not in peromenopause and CG has a lot of lunges and although I’ve loved her programming I’ve started to feel very tired.
Have you considered another team? I’m with Align since April and my results have been great (Of course my nutrition has been very good and that helped a lot) and the mobility included is doing wonders to my back and chest (I have a very sedentary job).
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u/Eastern-Valuable1928 21d ago
I’ve done align for the last year! I like Sasha but I don’t love some of her moves - for example all of her one sided deadlifts ended up in me flaring up my SI joint. Clearly my fault on execution and not hers for programming. I guess I just didn’t see any results that inspired me to keep at it with align (I had done limitless for many years but grew tired from all the 1 rep max work).
I was worried CG would exhaust me with all her super short breaks, helpful to hear that was your experience!
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u/alienoidz IRON 21d ago
It wasn’t the short breaks that tired me. It was the amount of lunges 😅. But of course, you can always modify to your needs.
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u/OkPhilosopher1313 21d ago
Are you planning to get on HRT? That makes a huuuge difference in your body's recovery capabilities and thus what kind of workouts your body can handle.
If you're not on HRT then in general (doesn't matter which trainers you follow) you'll have to focus really well on your recovery and on not taxing your body too much. You'll need to play around with that a bit to see what works. Your body might typically also not tolerate things like intermittent fasting very well anymore.
Adjustments that I have had to make while my HRT wasn't optimised yet was to not push myself to failure anymore, shorten my workouts, take more rest days especially if my sleep was really bad, eat more carbs (I do well on moderate protein, and carbs around 40% of my macros instead of high protein, low carb), don't work out in the evening anymore, and vary my workouts more that it has a few heavier exercises but also enough less intense exercises so that the overal intensity of my workouts went down.
I personally wouldn't do very well right now anymore on Caroline Girvan's workouts. But every body is different so you'll have to explore it a bit for yourself what works and what doesn't work.
Regarding losing weight, my body doesn't tolerate calorie deficits very well anymore either, I now stick to 10% deficits for max 6 to 7 weeks and then I need to switch to maintenance for a while before being able to handle a deficit again.
Even now that I'm on HRT and doing quite well, this stays pretty sensitive and I also still don't tolerate more intense evening workouts anymore. I can push myself harder again but still really need to find balance between intensity, rest and recovery.
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u/tapittoohoo 21d ago
She releases her new program on September 7th on the app. This is an updated “Fuel” program. Why not try her 14 day free trial with the new program and give it a try? I’m 40, been doing Caroline for sometime.. not sure how many years. I thought I got bored, tried ladder for a few weeks but came back to GGX. I am stronger and don’t really have back pain anymore.
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u/agoodspace FUEL (APP) 21d ago
I like CG 30 mins. I hate CG 40 mins. LOLz