Weight training question for females!!

ninja_in_pyjamas
ninja_in_pyjamas Posts: 21
in Fitness and Exercise
Hello :)

I was wondering if light weight high rep training is actually beneficial or should I be doing heavy weights? My goal is to lose fat and in that process (since I'm going on a 1000 calorie deficit every day) I want to minimise the muscle lost as well.
Since I want to lose weight high rep would be more of a cardio workout? I don't know.

Thanks

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Lift weights that are heavy for you. You don't have to try to bench your body weight right off the bat. But lifting heavy (for you) weights is going to do a lot more for you than will light weights.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Studies have shown that the weight training methods best for retaining muscle are those best for gaining strength, which would be 4-6 reps (it's the same for men and women). So as heavy as possible for 4-6 reps.

    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html/

    I'd recommend Starting Strength, Stronglifts 5x5, or New Rules of Weight Lifting for Women.
  • BombshellPhoenix
    BombshellPhoenix Posts: 1,693 Member
    Studies have shown that the weight training methods best for retaining muscle are those best for gaining strength, which would be 4-6 reps (it's the same for men and women). So as heavy as possible for 4-6 reps.

    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html/

    I'd recommend Starting Strength, Stronglifts 5x5, or New Rules of Weight Lifting for Women.

    ^this

    :D
  • FitFitzy331
    FitFitzy331 Posts: 308 Member
    Studies have shown that the weight training methods best for retaining muscle are those best for gaining strength, which would be 4-6 reps (it's the same for men and women). So as heavy as possible for 4-6 reps.

    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html/

    I'd recommend Starting Strength, Stronglifts 5x5, or New Rules of Weight Lifting for Women.

    ^this

    :D


    Yep, low weight, high reps isn't the way to go. Choosing something heavy for you is a better way to handle strength training.
  • nbusick626
    nbusick626 Posts: 1
    Try what is called the magic of 10 sets of 3 reps with 45 second breaks. Four exercises per body part. Three body parts per work out - four times a week. Start with 50% of your max one rep on each exercise with 5% increases weekly till you reach 80%.

    Day 1 = chest shoulders triceps
    Day 2 = legs back biceps
    two days off - put some cardio in on one of the days off.
    Repeat

    Example-if you can curl 30 pounds for one repetition, the first week you would start with 50% which would be 15 pounds. Get an accurate one rep max on each exercise. Always throw ab work in. Cardio if you have anything left - LOL

    Sounds easy? Watch what happens in a short period of time ... RESULTS! And yes ... you will be gaining strength and a great body.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    OP you're basically asking if it's beneficial to not challenge yourself :smile:

    look into a structured progressive strength training program like strong lifts, strong curves, starting strength, new rules of lifting for women etc. but in general you want to be working with a weight that challenging enough that you need a rest between sets but light enough that you can perform the rep with good form

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