Ladies - How much do you lift?

Kelly0604

Hey ladies I'm curious how much do you lift? For example bicep curl - do you do 15-20 reps around 10 pounds or do you do 8-12 reps 25 or more pounds?

Thanks

mariapuhl

12 reps with 25 to start then I go up to 30 the next set, then 35 (depending on how I'm feeling, might only do 8 reps on that one)....... but I do realize I'm stronger than the average girl lol.

Generally whatever my best guy friend is doing, we figured out on all exercises I do about 20 - 30 lbs less than he does, except for back exercises we do the same weight. We figured I have a stronger back than he does because it's always supporting the weight of my boobs.

colochel

I try to do 15 reps at 10 lbs. But I'm no pro, and I really have no idea what I'm doing when it comes to lifting.... so, with that said... bump.

starkiss100

I do a bicep curl on a machine where I can do one or both arms at the same time. I do both arms together, 35 lbs, 3 reps of 12-15.

helloiloveukitty

I have no idea if this is correct or advised but I do 5lbs and 20 reps, not big into weight training but I'm seeing results

OLP76

My arms are the most skinny non muscle. bicep curl I started out with 5lbs. 15 reps. than 8lbs 15 reps. now I'm doin' 10lbs 8 reps. Tony Horton kicks my *kitten* now lol...I love it

Naomi91

I do 3 sets at 6-8 reps. I am trying to build lean muscle mass, not just tone. I have too much fat on my arms haha its not going to tone. Plus i want to be stronger! More lean mass you have, the more3 calories you burn at rest. SO i would go high weight low reps. LIke for curles I do 25 lbs at 6-8 reps. Makes my face red and sweaty xD

Thats what my trainer is having me do anyway, He said to work on toning once I get stronger and build more

Silky815

If you lift heave weights, you will build fat into muscle. You need to tone the fat down first, and then build a little muscle.

melissa1977

I do it the way I was taught in Body For Life, just modified since I'm not that strong right now. 12 reps at 10 lbs, 10 reps at 15, 8 at 20, 6 at 25, with a minute rest in between. When I get stronger, I'll up the weights.

Karmel1840

Was told that you should lift as much weight as you can to do a certain about of weights....say you are doing 12 reps, then you need to lift as much weight as possible to do THAT many reps...

RMinVA

My workout calls for multiple reps, so I use 10# weights. Getting ready to bump up to 12.5#

I have always understood the rule of thumb to be lighter weights/more reps to tighten up, and heavier weights/fewer reps to define. Most women are just looking to tighten things up, especially when starting out. I'll work on further definition once I can actually see the muscles in my arms...although I know they are there! Also, free weights are supposedly better than machines due to increased range of motion.

backinthenines

If you lift heave weights, you will build fat into muscle. You need to tone the fat down first, and then build a little muscle.

You can lose fat and you can gain muscle, but fat will never "turn into muscle".

NoAdditives

I do three sets of 20 reps for all my weights. (Unless I'm sore and absolutely can't make it to the end.)

Bicep curls - start at 30lbs for as many as I can do, then I go down to 20lbs
Tricep push down - 20lbs then down to 10lbs
Bench press - 20lbs -> 10lbs
Shoulder press - 10lbs
Lat pull down - 50lbs -> 40lbs
Row - 40lbs
Fly - 25lbs

Leg press - 110lbs -> 100lbs
Leg extension - 30lbs -> 20lbs
Leg curl - 40lbs -> 30lbs
Hip adductor - 30lbs
Hip abductor - 30lbs
Calf extension - 15lbs
Glutes - 20lbs

Naomi91

If you lift heave weights, you will build fat into muscle. You need to tone the fat down first, and then build a little muscle.

This is not true. Cardio will make the fat disappear and the more lean muscle mass you have will cause extra calorie burn. Weight training should be included in a weeks workout routine. It helps your metabolism. Women dont have the testosterone men do, so we are not going to get huge lifting heavy weights.

superhippiechik

I am so worried about having Butch arms so I don't do more than 15lbs and about 3 reps of 10. I do not know if that is the right way,but between my 5lb. kettel Bell, the arm movements on the elliptical and the weights, I am starting to look better! Does your gym have a trainer?

taletreader

If you lift heave weights, you will build fat into muscle. You need to tone the fat down first, and then build a little muscle.

For the metabolic benefits of muscle and strength increase, it doesn't matter if the muscle is still covered in fat.

Also, fat doesn't turn into muscle. It goes down with cardio, which is why I do both.

I don't do bicep curls, though... for the exercises I do (lunges - 2 x 7 kg, deadlifts - approx 20 kg, step-ups - 15 kg, pec flies - 2 x 4 kg , bent-over rows - 25 kg, press-ups - 2 x 6 kg...), the goal is 3 sets of 8 with enough weight that the last rep is hard to complete correctly. My trainer said that if I can do two more reps (ie, 10) on the last set with good form on two consecutive workouts, I should up the weight.

I like how that makes me feel, and see progress. (Though because I've lost weight, the progress isn't always obvious, especially for lower body exercises -- I started with 2 sets of 8 static lunges with two 5 kg dumbbells; now I'm 15 kg lighter, use 7 kg dumbbells, and do 3 sets of 8 reverse lunges...).

PS: I wouldn't object to having butch arms at all, but looking into the mirror this morning, that day is far far off still.

cleo77

I have lifted 25lb and 3/12 reps in the past, but I had to work up to 25lbs. I just started exercising again, so I am starting with 15lbs, but in two weeks I will increase it to 20lbs. It has been my experience that it is important to increase the weight every 2-4 weeks to see improvements. It is important to challenge your muscles to burn fat. You will not get big, unless you are taking enhancements to make that happen.

brityn

I start out with 10lb dumbbells do 15-25 reps (depending on my goal for the day) then i'll increase my weight by 5lbs in each hand and lower my reps by five. So 10lbs-25 reps, 15lbs-20 reps, 20lbs-12-15 reps, 25lbs-10-12 reps

edorice

If you lift heave weights, you will build fat into muscle. You need to tone the fat down first, and then build a little muscle.

Fat is fat, muscle is muscle. It is impossible to turn one into the other.

RMinVA

If you lift heave weights, you will build fat into muscle. You need to tone the fat down first, and then build a little muscle.

Sorry, but I have to point out that you build on existing muscle and "lose" fat: one does not magically become the other. However, the # of fat cells that you have is somewhat set through life. When you lose weight, you are changing the size of the fat cell, but don't actually lose them.

Great article about fat cells here http://www.lifemojo.com/lifestyle/all-about-fat-cells-382766

sara_xo

40LB dumbells and 4 sets. First two are usually with about 30lbs and 15 reps then the last two are with 40lbs and to failure.

lesliemk

Go heavy or go home! Courtesy of Chalene Johnson. I lift heavy weights--heavy as I can handle, so that I reach failure in 10-12 reps. It's awesome, I love it. No bulk here.

marber

I don't use free weights but

Shoulder press 17.5kg - 38.5lb 8 reps of 10
Chest Press 27.5kg - 60.5lb 8 reps of 10
Pull down 45kg - 99lb 8 reps of 10
Leg extension 37.5kg - 82.5lb 4 reps of 10
Leg Curls 40kg - 88lb 4 reps of 10
Ab Crunch 40kg - 88lb 6 reps of 10
Back - 32.5kg - 71.5lb 4 reps of 10

MacMadame

This post made me realize I have no idea! :laugh:

I do a lot of functional strength training so I'm often doing lifting with my own body weight for resistance. I can tell you that I swing a 32 lb. kettlebell, I can deadlift about 100 pounds, and the last time I did a PTTP workout, I believe I had 65 pounds for the push press. (PTTP means Power to the People. That name cracks me up.)

MacMadame

I have always understood the rule of thumb to be lighter weights/more reps to tighten up, and heavier weights/fewer reps to define.

That's what they have been telling us for years. Turns out it's not true!

First of all, there is no such thing as "toning". You are either building up muscle tissue or you are maintaining it (or losing it, too). Doing a lot of reps with a lighter weight is good for maintenance. But it's inefficient for building muscle tissue. The fastest way to buildup the muscles is to lift heavy weights to failure.

Then you get definition by losing fat. Body builders build up muscle first then they go into a phase they call "cutting" which just means they concentrate their efforts on lowering the body fat so you can see the muscles they built up.

BrownEyedG1rl

With hand weights I do 3 sets of 12 reps using 10 lbs. When I'm using the bicep machine, i can do more weight...like 35 lbs or something like that.

rose1617

This post made me realize I have no idea! :laugh:

I do a lot of functional strength training so I'm often doing lifting with my own body weight for resistance. I can tell you that I swing a 32 lb. kettlebell, I can deadlift about 100 pounds, and the last time I did a PTTP workout, I believe I had 65 pounds for the push press. (PTTP means Power to the People. That name cracks me up.)

I'm with you. I don't really have a desire to find out because I like not hitting a crowded gym every day.
As for the rest... 35# kettlebell for most workouts, but can do 44#. Deadlift = 181 lbs. max. Push Press = 95#, but I can only Shoulder Press about 65# (weak upper arms). Also back squat = 135 (although I have maxed out at 153).

RMinVA

I have always understood the rule of thumb to be lighter weights/more reps to tighten up, and heavier weights/fewer reps to define.

That's what they have been telling us for years. Turns out it's not true!

First of all, there is no such thing as "toning". You are either building up muscle tissue or you are maintaining it (or losing it, too). Doing a lot of reps with a lighter weight is good for maintenance. But it's inefficient for building muscle tissue. The fastest way to buildup the muscles is to lift heavy weights to failure.

Then you get definition by losing fat. Body builders build up muscle first then they go into a phase they call "cutting" which just means they concentrate their efforts on lowering the body fat so you can see the muscles they built up.

Like I said, it was just a "rule of thumb" that I had always heard. My regular routine combines a lot of core and body weight stuff as it is. Will definitely increase the weights I am using though!

katdog75

i would like to add something to the conversation. i was researching to see if the weight that ive been lifting was normal or if i should pump it up. this post really helped me realize that i am about par with the people who lift weights regularly. i would like to tell "Marber" about the ab crunch machine, using this machine will make your abs wider. it does strenghtn your abs but it makes them build out. becareful unless this is what you are working toward. ive been told this by several trainers at the gym that i have been going to. looking forward to being able to lift more & gain some definition. ive researched and it appears definition will take a few more weeks, about 8 weeks, till it starts showing.

toomuchbootyindapants

To answer your question - a lot.

And it doesn't matter because we all have different abilities, genetics, athletic backgrounds, etc.

Crankstr

Depends how heavy he is.