Question on weights

hnyzthms

I have seen a lot of good results in women using weights. I go to a gym where we do a different routine each session rather than a an equipment gym.

We do sessions similar it JM 30 day shred. But for an hour and different moves. So I use weights but do I need to be going more heavy and different moves, we do things like shoulder press, dead lift but I am using anything from 3kg-7.5kg depending on the exercise.

Will this get me the results I am seeing off people or are they doing pure weight programmes

KarenJanine

To see real changes in strength you should be consistently increasing the weights you are working with. Beginner programmes such as Stronglifts 5x5 involve starting with a low weight but adding more weight each session.

If you are really restricted to 7.5 kg in weight, there is only so far you can go. The only way you can progress with light weights is to increase the amount of reps you do, which increases muscle endurance. However, with ight weights there will come a point where you are needing to do 100s of reps to to be still progressing, which will likely result in either boredom or an RSI.

hnyzthms

To see real changes in strength you should be consistently increasing the weights you are working with. Beginner programmes such as Stronglifts 5x5 involve starting with a low weight but adding more weight each session.

If you are really restricted to 7.5 kg in weight, there is only so far you can go. The only way you can progress with light weights is to increase the amount of reps you do, which increases muscle endurance. However, with ight weights there will come a point where you are needing to do 100s of reps to to be still progressing, which will likely result in either boredom or an RSI.

I see I am way off the mark then lol x

KarenJanine

Light weights are better than no weights, but depending on your goals you would probably outgrow them fairly quickly.

Sarah4fitness

First: Lifting with good form is essential to progress. Learning the right motions and form maintenance is fine with lighter weights. To progress with your muscle growth and fat loss, the fastest way is to lift heavy weights. Focus on that more than cardio.

DaddieCat

To see real changes in strength you should be consistently increasing the weights you are working with. Beginner programmes such as Stronglifts 5x5 involve starting with a low weight but adding more weight each session.

If you are really restricted to 7.5 kg in weight, there is only so far you can go. The only way you can progress with light weights is to increase the amount of reps you do, which increases muscle endurance. However, with ight weights there will come a point where you are needing to do 100s of reps to to be still progressing, which will likely result in either boredom or an RSI.

This is the best advice you could have received, in my opinion.

RunDoozer

To see real changes in strength you should be consistently increasing the weights you are working with. Beginner programmes such as Stronglifts 5x5 involve starting with a low weight but adding more weight each session.

If you are really restricted to 7.5 kg in weight, there is only so far you can go. The only way you can progress with light weights is to increase the amount of reps you do, which increases muscle endurance. However, with ight weights there will come a point where you are needing to do 100s of reps to to be still progressing, which will likely result in either boredom or an RSI.

This is the best advice you could have received, in my opinion.

+2

cwolfman13

It really depends on your objectives. Doing what you're doing is more effective for muscular endurance than actual strength. It is resistance so it will help with preserving your LBM as well but if you're really looking to make strength gains, those are optimized in the 1-5 rep range where basically you can't do anymore than 5 reps at that particular "heavy" weight.

Also keep in mind that if you're restricted to a certain weight, you're going to have issues...even with endurance training. Regardless of whether you're training muscular endurance, hypertrophy, or strength, there has to be some progressive overload in order for your body to have some kind of training response. As was mentioned, with muscular endurance training you can increase the reps...but that does get pretty old after awhile and it is much more efficient to increase the weight.

jobegone

I agree with better some weight than no weight but i'v progressed pretty quickly from 30kg to 75kg deadlifts so if it restricted to 7.5kgI don't really no how far you'll get. It's a good starting point for form though definitely!