Heavy Lift-Light Lift...

ninerbuff

Heavier weights and less reps will build strength.
Lighter weights and more reps will build endurance.

I lift heavy!

Yeah! A female that knows the ropes!

ninerbuff

wow, awesome FORUM!! now i see mostly guys saying lifting heavy and i've ALWAYS struggled with this! i want to look like those really hot fitness models, but i am scared to lift heavy because i dont want to gain. i really need to loose 25+ more lbs and feel like i guess i need to lean up before i lift heavy.
am i wrong?
i LOVE lifting heavy and MOST OF THE TIME when i see good lookin, fit women at the gym, they are lifting HEAVY! how much is too heavy?!?!

If you can't move it with good form for 6 reps, it's too heavy.

Azdak

There is no single answer. The type of resistance training recommended will depend on your age, your body fat level, your experience, your strength level, your motivation, your coordination, what facilities you have access to, etc.

In addition the same person will need different routines as they progress along their program or as their body composition changes.

Overall, I suspect the more people lift too easy than too hard but there is time and place for everything.

PenTool

temperoath gave some solid, clear, instructive advice..how refreshing!

Thanks for the great info!

Fight2bFiT

thank you for your comment. right now i am only lifting like 8s in my arms scared i will bulk up. but thats with high reps of 15....but question: since i have 25lbs to still lose will lifting heavy stop me from loosing?

Fight2bFiT

wow, awesome FORUM!! now i see mostly guys saying lifting heavy and i've ALWAYS struggled with this! i want to look like those really hot fitness models, but i am scared to lift heavy because i dont want to gain. i really need to loose 25+ more lbs and feel like i guess i need to lean up before i lift heavy.
am i wrong?
i LOVE lifting heavy and MOST OF THE TIME when i see good lookin, fit women at the gym, they are lifting HEAVY! how much is too heavy?!?!

If you can't move it with good form for 6 reps, it's too heavy.

thank you for your comment. right now i am only lifting like 8s in my arms scared i will bulk up. but thats with high reps of 15....but question: since i have 25lbs to still lose will lifting heavy stop me from loosing?

dave4d

thank you for your comment. right now i am only lifting like 8s in my arms scared i will bulk up. but thats with high reps of 15....but question: since i have 25lbs to still lose will lifting heavy stop me from loosing?

You won't bulk up. For most women to bulk up they would need to take steroids. I lift as heavy as I can, and I still have a hard time bulking up, especially at a caloric deficit, it is almost impossible. Even for men to bulk up they would need to be at a caloric surplus, and it usually takes a long time for bulking to occur.

Make sure you are lifting heavy enough to really struggle on your last few reps. If you can do more than 12 to 15, you should definitely increase the weight. I usually try for 6 to 8 on most lifts, especially compound ones. Some of the isolation lifts, like side lateral raises, I will go 10 to 15 reps. Sometimes that 5lbs of extra weight will make it too hard to maintain proper form. I would rather go with proper form, even if I have to do extra reps, than lose form.