How heavy should girls lift?
MoniqueHoltman
Posts: 44 Member
Hi,
I have been doing arm and leg weights for about a year now. Really enjoy it and love the results I have got from it.
As I have been doing it for a while now I recently increased the frequency and weights I am doing. For about two months now I have been doing weights 5 days a week for about an hour each time. I have put on about 5 pounds and my measurements are getting bigger too. This isn't what i was hoping to achieve!
Do you think it's because 5 days a week is too much? Or is it because the weighs I'm using are heavier? I know women shouldn't bulk up from doing weights but is it maybe better to use lower weights and do more reps as opposed to heavier weights and fewer reps?
I have been doing arm and leg weights for about a year now. Really enjoy it and love the results I have got from it.
As I have been doing it for a while now I recently increased the frequency and weights I am doing. For about two months now I have been doing weights 5 days a week for about an hour each time. I have put on about 5 pounds and my measurements are getting bigger too. This isn't what i was hoping to achieve!
Do you think it's because 5 days a week is too much? Or is it because the weighs I'm using are heavier? I know women shouldn't bulk up from doing weights but is it maybe better to use lower weights and do more reps as opposed to heavier weights and fewer reps?
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Replies
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Women can lift like men. If you are bulking, it's because you're eating at a calorie surplus. Don't worry, you won't look like a bodybuilder by accident. Women don't have enough testosterone for that and the women bodybuilders achieve their physics with very specific training, nutrition and (sometimes) supplements.0
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As much as she can.0
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Women can push themselves as hard as any man. Naturally they will not get bulky muscle like men do. But they will gain some muscle, muscle definition and with more muscle comes more fat burning. So go ahead and head to the squat rack and kill it and let the men drool over a sexy woman lifting.0
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I eat anything between 1,300 and 1,700 calories a day. I do a lot of running too as I'm training for a half marathon - surely that can't be a calorie surplus?0
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This. Only been doing it for a year (happy anniversary today!!) but I've gone from doing squats against a fitness ball against a wall to squatting 185 pounds (and have dropped from 171 pounds to current 117). Do NOT be afraid of lifting heavy. "Toning" is crap.0 -
Be that hottie that outlifts the guys0
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At risk of coming off as some kind of femnazi, you can lift as much as you damned well please (so long as you aren't risking injury or improper form, of course). Women simply do not contain the level of testosterone necessary to "bulk" like a man... If you're looking to stay lean/burn off the fat whilst building muscle, you need to make sure you're watching your calories...
As far as lifting low weights, high reps, I suppose this could help, though personally I'm more of a high weight, low rep kind of gal. I would presume that the latter should build more muscle, but don't quote me...0 -
yes! ALL of them works too! Dang... u married??0
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To see real gains while lifting, you would have to be eating at a surplus, and eating enough protein. How accurately do you track your calories? Do you use a food scale?
As for scale weight, you could see a jump from water retention in your muscles. This is good, your muscles are repairing themselves. I'm not sure that would affect your measurements too, though.
Lifting heavier weights with low reps builds strength. Lifting lighter weights with high reps builds endurance. Do you want to get stronger? If you want to keep getting stronger, keep lifting heavy. Heavy is subjective, so I'd venture to say you can't lift too heavy, unless maybe you're severely compromising form in order to keep lifting something that may be too heavy. That's the only time I could really think "lifting too heavy" would apply.0 -
Lift however much you damn well please as long as your form is on point and it makes you feel good! high weight low reps definitely builds strength, but muscle size doesn't really grow unless you're eating at a calorie surplus, if anything, the heavier the weights I lift, the smaller and more defined but strong I seem to get. If you're concerned, you should book a programme with someone at your gym who will probably know loads about it all.
Also, I use IIFYM to make sure I'm hitting all my macros etc!0 -
MoniqueHoltman wrote: »I eat anything between 1,300 and 1,700 calories a day. I do a lot of running too as I'm training for a half marathon - surely that can't be a calorie surplus?
You're lifting + training for a half marathon on 1300-1700 cals a day?!!! You must be starving. Do you eat your calories back? You need to fuel your workouts.
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Can you open your diary?0
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I think it depends what you are trying to achieve. As Jennifer says, you wont look like a body builder by accident so don't worry about looking 'manly'.
I love to lift heavy. I like the feeling of strength it gives me. I don't want to look thin, I want to look 'fit'. Having muscles is a great way to burn calories and increase your metabolism.
I personally couldn't lift 5 days a week. It takes me more than a day to recover so I cant do consecutive days. I am in the process of dealing with the reason I get DOMS so badly with nutrition and supplements. I mix heavy lifting with circuits and boxercise. I'm also running. Running is not my usual exercise of choice but I have a charity race in July. I am discovering it's a great calorie burner but I'm not sure if it fits with my strength training.
If you like to lift but you're worried that you are making too much of a gain, I wonder if you'd enjoy something with a bit of weight but also cardio, like circuits or crossfit? Might be worth looking into getting a bit of variety?0 -
jennifershoo wrote: »Can you open your diary?
Yeah sure. Can't work out how to do it though?0 -
Although im not a woman, I think there are a few general things that goes for both genders. You won't put on much muscle mass unless you're eating the right macros and also at calorie surplus. Also heavy is kind of a subjective term because it's different with everyone. To me, Heavy lifting classifies as the most weight you can push with proper form and reach failure around 3-5 reps for the heaviest or 6-8 for moderately heavy weight.
You mentioned your measurements are getting bigger? as in your seeing more muscle growth? I think you should be proud if that's the case. Nothing wrong with a woman who has a good bit of muscle on her. However, if this isn't somehting you're looking to do, then it would be best to stick to higher reps around the 15+ range.
I would suggest looking for a routine based on your body composition goals (getting lean, gaining mass, fat loss, etc.). Bodybuilding.com has a giant database of regimens based on what your gender and fitness goals are. Good luck
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MoniqueHoltman wrote: »jennifershoo wrote: »Can you open your diary?
Yeah sure. Can't work out how to do it though?
Thanks.
At the top of the page, click on Settings.
Then, "Diary Settings"
Scroll down to "Diary Sharing"
And make it public.
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jennifershoo wrote: »MoniqueHoltman wrote: »jennifershoo wrote: »Can you open your diary?
Yeah sure. Can't work out how to do it though?
Thanks.
At the top of the page, click on Settings.
Then, "Diary Settings"
Scroll down to "Diary Sharing"
And make it public.
Ok done0 -
If you're increasing weight and measurements, you're not eating at a deficit. Was that your goal?
What program are you using?0 -
Just a personal experience from someone who loves to lift heavy and run..
I ALWAYS gain weight when training for endurance runs--either half marathons or full marathons. I lift about 5 days a week while also training for my runs and watch my calories. Doesn't matter, I still gain weight. It might be hormonal, I'm really not sure. When I trained for my last full marathon, I gained 15lbs and was puffy and bulky the entire time. I ran my race and stopped long runs for a while, all of it came off within a few months and I lost the puffiness.0 -
As much as they want. Women do not need to train any differently than men.0
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As much as they want to. I love out pulling the boys.0
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If you've put on weight, you're in calorie surplus (or holding onto water). The weight on the bar does not make you gain weight.0
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MoniqueHoltman wrote: »I eat anything between 1,300 and 1,700 calories a day. I do a lot of running too as I'm training for a half marathon - surely that can't be a calorie surplus?
I would have to admit to some skepticism that you have actually gained any size or weight. Here's one reason why: It is really hard to build muscle. Alberto Salazar trains world-class distance runners. He has them lift heavy weights as an element of their training. (That is, squats as heavy as twice body weight.) Distance runners have a huge advantage when they are lighter, so no world class trainer is going to have his people doing something that will put on pounds. He says there has been one runner who gained two pounds with the weight lifting. That's it. They all run too much to have the calorie surplus to bulk up, he says.
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DOMS suck so badKaren_libert wrote: »I think it depends what you are trying to achieve. As Jennifer says, you wont look like a body builder by accident so don't worry about looking 'manly'.
I love to lift heavy. I like the feeling of strength it gives me. I don't want to look thin, I want to look 'fit'. Having muscles is a great way to burn calories and increase your metabolism.
I personally couldn't lift 5 days a week. It takes me more than a day to recover so I cant do consecutive days. I am in the process of dealing with the reason I get DOMS so badly with nutrition and supplements. I mix heavy lifting with circuits and boxercise. I'm also running. Running is not my usual exercise of choice but I have a charity race in July. I am discovering it's a great calorie burner but I'm not sure if it fits with my strength training.
If you like to lift but you're worried that you are making too much of a gain, I wonder if you'd enjoy something with a bit of weight but also cardio, like circuits or crossfit? Might be worth looking into getting a bit of variety?
are you eating enough antioxidants?
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NekoneMeowMixx wrote: »At risk of coming off as some kind of femnazi, you can lift as much as you damned well please (so long as you aren't risking injury or improper form, of course). Women simply do not contain the level of testosterone necessary to "bulk" like a man... If you're looking to stay lean/burn off the fat whilst building muscle, you need to make sure you're watching your calories...
As far as lifting low weights, high reps, I suppose this could help, though personally I'm more of a high weight, low rep kind of gal. I would presume that the latter should build more muscle, but don't quote me...
Very generally speaking, low rep high weight = stregnth and little if any hypertrophy (there will likely be some from most beginners baseline sizes). Moderate weight moderate reps = hypertrophy, assuming complimentary nutrition. High rep low weight = cardio, little to no hypertrophy and little to no gains in stregnth or even a loss in stregnth countered with an increased capacity for work over time.0 -
As much as you can.0
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like others said..as heavy as you can.
are you doing a structured program, or are you doing a homemade one?0
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