Weights? How much?

StacyD015

Hi ive been using the gym to boost my weigh loss and want to start using the weight machines etc.

Problem is im not sure how much i should be lifting and how many reps????

Im 223lbs and want to lose 80lbs and tone up!!!

tinytotnot

I'm no expert, but when I have read up about it, you normally do 3 sets of 12 reps, and the weigh will depend on your current strength, they say that by about rep 9 it should hurt!

BflSaberfan

I do 12 reps 3 sets. Lift as much as you can, the last 5-6 should be a struggle. That is how you know how much to lift.


Every few weeks make sure you are increasing your weights too - dont get too comfortable.

Dawntodusk

You should find the weight that allows you to do between 8 (to 15) reps. Once you hit 15, go to the next weight level. You'll have to experiment until you find your initial weight level, but after that, just keep going up once you hit 15. Your goal is to max out your muscle so you should literally not be able to do a single rep more. Then rest at least 48 hours before you return to that muscle group. Good luck!

Melroxsox

You should have one of the trainers at your gym do a fitness Assessment to see how much and how long you should be starting out at. I personally do about 20 mins every other day strength training. Mostly arm workouts and abs. I try to do 3 sets of 15-20 reps of each muscle exercise. hope this helps a bit! Good luck!!

Spayrroe

When I met with the trainer for my free assessment at my gym, he recommended doing 2 to 3 sets of 20 reps. Higher rep count with lower weight (obviously you can lift more weight a few number of times) is the way to build lean muscle as opposed to 'bulky' muscle. We found a good weight for me to start at, and I was told to add more weight if at the end of my third set I wasn't challenged. There are some machines (the overhead press is one) that I can still only get through about 1 1/2 sets on the lowest weight setting, but when I started on that one I could only get through about 1/2 a set.

Now, lifting the same amount of weight 60 times, it may seem okay in the beginning, but by mid way through your second set, it's crushing. I would recommend playing with the weight settings until you find one that you can still fairly easily move on the first few reps, but that you definitely feel resistance on. If by the time you finish your second set, you really feel under challenged, add 5 - 10lbs for the last set.

Spayrroe

For some reason it posted twice...

ItsCasey

Higher rep count with lower weight (obviously you can lift more weight a few number of times) is the way to build lean muscle as opposed to 'bulky' muscle.

Everyone has an opinion on the issue of women developing bulky muscles. The truth is that it takes a LOT of testosterone and a LOT of calories to build bodybuilder-type muscles.

I started serious weight training in January. I lift as heavy as I can for 4 reps (3 sets of each move) on stuff like deadlifts, military press, bent-over rows, anything where I'm using a barbell. I have lost 3 dress sizes, and my arms and legs have actually gotten smaller and leaner. I can show you all kinds of pictures and video of small, lean women who lift very heavy weights. Get on YouTube and research women deadlifting and squatting. You'll see what I mean.

The bottom line is that weight training doesn't provide much benefit unless you're lifting really heavy weights ... the kind of lifting that gets you sweating and gets your heart pounding after only a few reps. Doing 3 sets of 20 biceps curls with a 5 lb dumbbell doesn't do enough to make it worth your time.

DebbieMc3

I do 3 sets of 12. By number 6-8, I'm struggling.

Spayrroe

Higher rep count with lower weight (obviously you can lift more weight a few number of times) is the way to build lean muscle as opposed to 'bulky' muscle.

Everyone has an opinion on the issue of women developing bulky muscles. The truth is that it takes a LOT of testosterone and a LOT of calories to build bodybuilder-type muscles.

I started serious weight training in January. I lift as heavy as I can for 4 reps (3 sets of each move) on stuff like deadlifts, military press, bent-over rows, anything where I'm using a barbell. I have lost 3 dress sizes, and my arms and legs have actually gotten smaller and leaner. I can show you all kinds of pictures and video of small, lean women who lift very heavy weights. Get on YouTube and research women deadlifting and squatting. You'll see what I mean.

The bottom line is that weight training doesn't provide much benefit unless you're lifting really heavy weights ... the kind of lifting that gets you sweating and gets your heart pounding after only a few reps. Doing 3 sets of 20 biceps curls with a 5 lb dumbbell doesn't do enough to make it worth your time.

I'm not using 5lb weights. I'm not lifting anything below 20lbs. I'm not saying that I don't work when I do lifting (hence the, if it's too easy, add weight), but I was advised by a trainer that higher reps at lower weight were the way to build lean muscle. I'm glad your system works for you, but I have as well be dropping weight steadily using the regime I'm using. I don't think it's fair for you to say if you're not killing yourself after only a few reps that there's little to no benefit.

StacyD015

Thanks guys! went to the gym last night tried out a few different weights... tried 3 sets 15 reps ( my arms were less sooo weak!)
My legs are much stronger so can take more reps!!!!!!!!!!!!

liftingbro

I would recommend having a trainer show you how to lift properly and how to use the equipement just to avoid injuries and get the most effect from your work.

However, if that's not something you can do then:

Try lifting 3-4 days per week. Try to work a muscle group only once per week to start with. Aim for 3 sets of 8-12 reps each.

Walking2Lose

I agree with Melroxsox. When I first started going to the gym 3 yrs ago (for the first time ever!) I went in and had an orientation type thing with them and they showed me the machines and how they worked and then they had me meet with the personal trainer and she went around to each of the machines with me and we figured out how much weight I should start at and how many reps I should do. She also showed me how to adjust the machines for my size.