Ladies, how heavy do you lift
Replies
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I workout at a gym. One women's lifting group class and one personal training session every week. Boxing/kickboxing for other workouts.
Squat - 195
DL - 165
Bench press - 20lb dumbbells for sets (never tried maxing out, rarely use the barbell)
Overhead Press - 65lb for sets, never tried maxing out
Snatch - use barbell with maybe 5lbs on each side or 25lb dumbbells for sets
I've really enjoyed strength training over the past 8 months. Definitely agree with others that it makes you feel strong and empowered!1 -
Numbers are not what I push out for high reps more 3x5.
Squat - 185
Deadlift - 215
I messed up my wrist recently and have been doing more hypertrophic work vs strength..and I lift both at home and the gym. I have a rack..I just don’t DL as I don’t have bumper plates.1 -
So glad to see so many women lifting some heavy a** weight. I train in a lifting specific gym.
Squat - 300lb
Bench - 165lb
DL - 325lb4 -
Right now, lifting 15 lbs and doing various exercises with it is much better than nothing at all!
How much we lift depends on a lot of factors...goals, age, health, accessibility...etc.
When I workout at home I find that I'm not as dedicated. When I go to a gym I seem to progress faster. I have access to more options so my workouts can be changed from time to time to keep things interesting. Of course options depend on budget, time, etc. Again, something is better than nothing!
I work out with weights alone 99% of the time. Even though I'm at a gym where a lot of friends go our schedules typically don't coincide. So I tend to stay with machines for about 65% of my workouts for safety and to keep my form. I've got a minor spinal birth defect plus disc injury, so stability with me is key.
However...I don't let that kind of thing stop me!
Personally I go for high reps - typically 3 sets of 20:
Squat - 140
Leg press - 340
Bench - 80
Rows - 35
Bicep curls - 17.5 - 20 with dumbbells
Each machine is different in how it distributes the weight...some are more direct than others. At another gym my rows were 55, at this one they're 35, but it's two stacks. So the resistance changes according to the geometry of how the weight is moved by the various cables.
I've been back at it since March but have been on and off weights for the greater part of my life. I'm 52, 5'8" 148 lbs.
I workout with weights 4 mornings a week. My cardio is boxing with hubby 2-3 nights a week and cycling 20+ miles 2-3 times a week. I have some specific goals so I'm being a bit more aggressive than usual. Results are starting to show but it's never fast enough!
In short, just be cautious in your comparisons to what others do. Everyone's got different factors affecting how they can build and/or perform so please keep that in mind.
Good luck with your workouts!2 -
20 weeks in I'm benching 66 pounds, deadlifting 110, squatting 123... 4 days a week in a gym.
Everyone is different and 'heavy' for one is much lighter for the next. There are others who have lifted for 5 years plus who have amazing numbers and you cannot compare, it's you against you.
I also agree with age difference, I'm 42 and see younger girls lifting way heavier than me plus I also had the disadvantage of having multiple illnesses year ago that have weakened me.4 -
I don't know on one-rep max as I never do those, but I'm around these weights right now (typically around 3 sets of 6 reps):
Bench: 70
Squat: 150
Deadlift: 120
Bent over row: 80
Leg Press: 220
Bicep curl: 25/arm
I do a much larger variety of lifts, but gives you an idea where I'm at. My "bad" leg still isn't back to where it was (if it ever will be), but still seeing improvements.1 -
Never enough. I don’t squat over 245 for medical reasons, which is 75% of a tested max.
Raw bench, I’ve hit 215lb. In my shirt, I did 270lb to a one board.
Deadlifts, I’ve hit 375lb, but I don’t push it anymore.5 -
Willbenchforcupcakes wrote: »Never enough. I don’t squat over 245 for medical reasons, which is 75% of a tested max.
Raw bench, I’ve hit 215lb. In my shirt, I did 270lb to a one board.
Deadlifts, I’ve hit 375lb, but I don’t push it anymore.
You deserve all the cupcakes!0 -
Wow you are all amazing!
All I know is I am lifting heavier than when I started 4 years ago. That is all that matters to me. My numbers are a bit pitiful and not worth sharing (also I don't know my maxes since I work higher rep and I don't really squat or bench).
IKR. My little weakling 15lb compared to everyone else but I know i have gotten stronger in my core, my legs and everything overall just within this 1 year of working out (actually not a full year more like 9months). I just realized I will be finished with my 4week program by friday so I will be increasing my weights sooner than I thought (My dumbbell set goes up to 40lb).
I know the term heavy is relative to each person and its hard to compare weights at home (esp when I dont have a full set of equipment) to the weights used in the gym but I was just curious to see what other people lift.
But thanks for all the responses && all you tough ladies lifting heavy are definitely motivating. I still have 10lb to reach my goal weight (but i def have seen lots of results in the mirror & how my clothes fit) but until then Im going to just keep at it.
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I was so relieved when I figured out heavy lifting meant 'lift what is heavy for you'.
I was seeing posts like some of the ones on here where people are lifting over 2x their body weight and thought there is no way I can do that- thought I had to start there.
Once I had things figured out and found a programme that worked for me I just started chugging along at my own pace.
I love seeing what others can achieve, and admire them immensely, but feel no need to emulate.
Cheers, h.16 -
Squat: 250 lbs
Bench: 118 lbs
Deadlift: 309 lbs.
BW is 149 lbs
I'll be 60 next year lol. I test my 1RM for deadlifts Friday so hopefully that number will change :-)10 -
Squat 155
Bench 105
Deadlift 205
I do my training at a gym. I look forward to the day where I can have a fully loaded home gym.3 -
PowerliftingMom wrote: »Squat: 250 lbs
Bench: 118 lbs
Deadlift: 309 lbs.
BW is 149 lbs
I'll be 60 next year lol. I test my 1RM for deadlifts Friday so hopefully that number will change :-)
You’re amazing..sincerely. I always wished I had started training earlier..but my ultimate goal is to lift as long as I am able. You rock!
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I lift at home and started StrongLifts this spring. My goal is to be able to squat, deadlift and bench my body weight by next spring.
Squat 135
Deadlift 160
Bench 98 -I have a set of 1/2 lb plates
CW 159
It’s inspiring to see all the big numbers...and a bit humbling.4 -
PowerliftingMom wrote: »Squat: 250 lbs
Bench: 118 lbs
Deadlift: 309 lbs.
BW is 149 lbs
I'll be 60 next year lol. I test my 1RM for deadlifts Friday so hopefully that number will change :-)
You’re amazing..sincerely. I always wished I had started training earlier..but my ultimate goal is to lift as long as I am able. You rock!
Thank you!1 -
I've started lifting around April, at home, with dumbbells. I recently got a bench and a barbell. My numbers are low and I am just learning how to squat with a barbell, after hating the guts out of the Goblet Squat, but here goes.
For upper body I usually do 3 sets of 10, for deadlifts, squats, hip thrusts, 3 sets of 20. It's based on the Curves programme of Bret Contreras, started with the Beginner one and just added weight on that.
Deadlift - 60 lbs (my left wrist is very weak and the first to go)
Squat - 37.5 lbs.
Hip thrust - just went to 60 lbs
Row - 27.5 lbs
Bench - 37.5 lbs4 -
Squat 110kg / 242lbs
Bench 72.5kg / 160lbs
Deadlift 142.5kg / 314lbs4 -
tequierosince06 wrote: »Wow you are all amazing!
All I know is I am lifting heavier than when I started 4 years ago. That is all that matters to me. My numbers are a bit pitiful and not worth sharing (also I don't know my maxes since I work higher rep and I don't really squat or bench).
IKR. My little weakling 15lb compared to everyone else but I know i have gotten stronger in my core, my legs and everything overall just within this 1 year of working out (actually not a full year more like 9months). I just realized I will be finished with my 4week program by friday so I will be increasing my weights sooner than I thought (My dumbbell set goes up to 40lb).
I know the term heavy is relative to each person and its hard to compare weights at home (esp when I dont have a full set of equipment) to the weights used in the gym but I was just curious to see what other people lift.
But thanks for all the responses && all you tough ladies lifting heavy are definitely motivating. I still have 10lb to reach my goal weight (but i def have seen lots of results in the mirror & how my clothes fit) but until then Im going to just keep at it.
You and @sardelsa are just as amazing as everyone else!! I started lifting again after a 2 year hiatus due to being sick. I could barely lift 2.5lb dumbells or 10lb machines. I was so embarrassed, but determined to feel better and stronger. A year later, I'm lifting mostly 10-15lbs bells, but I can leg press 2-55lb plates, and yesterday hit a DL record of 70lbs. Small numbers, but we have to start somewhere!8 -
tequierosince06 wrote: »Wow you are all amazing!
All I know is I am lifting heavier than when I started 4 years ago. That is all that matters to me. My numbers are a bit pitiful and not worth sharing (also I don't know my maxes since I work higher rep and I don't really squat or bench).
IKR. My little weakling 15lb compared to everyone else but I know i have gotten stronger in my core, my legs and everything overall just within this 1 year of working out (actually not a full year more like 9months). I just realized I will be finished with my 4week program by friday so I will be increasing my weights sooner than I thought (My dumbbell set goes up to 40lb).
I know the term heavy is relative to each person and its hard to compare weights at home (esp when I dont have a full set of equipment) to the weights used in the gym but I was just curious to see what other people lift.
But thanks for all the responses && all you tough ladies lifting heavy are definitely motivating. I still have 10lb to reach my goal weight (but i def have seen lots of results in the mirror & how my clothes fit) but until then Im going to just keep at it.
someone asked this in a previous post, but you may not have seen it among all the other responses:
are you using 15lbs for every exercise you do? because that doesn't really make sense. no program should have you doing chest flyes (just as an example) with the same weight you are squatting. I am confused by this too.1 -
I just started, and I do this at home:
Squat: 65lb
Deadlift: 45lb
Bench: 45lb
edited to add: I could lift a little heavier, but I'm still trying to get my form perfected before I go higher.3 -
middlehaitch wrote: »I was so relieved when I figured out heavy lifting meant 'lift what is heavy for you'.
I was seeing posts like some of the ones on here where people are lifting over 2x their body weight and thought there is no way I can do that- thought I had to start there.
Once I had things figured out and found a programme that worked for me I just started chugging along at my own pace.
I love seeing what others can achieve, and admire them immensely, but feel no need to emulate.
Cheers, h.
Absolutely, most here are powerlifters or Olympic Weightlifters hence the huge weights.
For my asethtic goals I won't need to match these...thank the Lordy!3 -
middlehaitch wrote: »I was so relieved when I figured out heavy lifting meant 'lift what is heavy for you'.
I was seeing posts like some of the ones on here where people are lifting over 2x their body weight and thought there is no way I can do that- thought I had to start there.
Once I had things figured out and found a programme that worked for me I just started chugging along at my own pace.
I love seeing what others can achieve, and admire them immensely, but feel no need to emulate.
Cheers, h.
This. So much this. I currently use 15 and 20 pound dumbbells and a 35-pound kettlebell, so my heavy probably isn't heavy to many, but as I started with incredibly weak arms and 5 pound dumbbells, it's working for me.
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PowerliftingMom wrote: »Squat: 250 lbs
Bench: 118 lbs
Deadlift: 309 lbs.
BW is 149 lbs
I'll be 60 next year lol. I test my 1RM for deadlifts Friday so hopefully that number will change :-)
I competed with a 61 y/o woman this past weekend who lifted more than me. Truly aspiring for this 51 y/o.2 -
PowerliftingMom wrote: »Squat: 250 lbs
Bench: 118 lbs
Deadlift: 309 lbs.
BW is 149 lbs
I'll be 60 next year lol. I test my 1RM for deadlifts Friday so hopefully that number will change :-)
Oooh, post your results! Deadlifts forever!3 -
Finally getting myself organised after 2 years of lifting once a week with a PT.
I now Lift 3 days a week plus PT once a week where I either work on form or do a really heavy split and have the PT spot and push me. I also do 2x week boot camp to add some cardio in a circuit format. I go to a 24hr gym for weights and the PT has a studio.
DL 50kg just added DL about 4 weeks ago
Bench 45kg
Seated Row 39kg
Squat Form is the next thing to work on with PT
I’m making progress with my lifts while in a calorie deficit so I’m happy3 -
Well last time I squatted it was 3x12, and I did 75lbs. I could do more for less reps. I have no clue what my 1RM is.
Benched 65lbs for 4x6
Deadlift 115lbs for 4x6
At the gym and at home.
I do 30-35lbs for single arm rows and for dumbbell bench, depending on the rep range.1 -
PowerliftingMom wrote: »Squat: 250 lbs
Bench: 118 lbs
Deadlift: 309 lbs.
BW is 149 lbs
I'll be 60 next year lol. I test my 1RM for deadlifts Friday so hopefully that number will change :-)
I competed with a 61 y/o woman this past weekend who lifted more than me. Truly aspiring for this 51 y/o.
2 -
One fifty pound bag of feed a day. 😂5
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Silkysausage wrote: »Willbenchforcupcakes wrote: »Never enough. I don’t squat over 245 for medical reasons, which is 75% of a tested max.
Raw bench, I’ve hit 215lb. In my shirt, I did 270lb to a one board.
Deadlifts, I’ve hit 375lb, but I don’t push it anymore.
You deserve all the cupcakes!
I can’t have all the cupcakes there are always weigh ins to make5 -
Started stronglifts again at beginning of July
Squat - 25kg (from bodyweight as was watching out for my knees, but this is building again nicely)
Bench - 29kg
DL - 60kg
OHP - 15kg
Row - 35kg1
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