Female HEAVY LIFTERS unite!!!!

psyknife

I just wanted to start a thread for those of us who are into lifting weights... and not just any weight, but heavy weights!
Now you don't have to be someone who does it 24/7, but at least once or twice a week... because it's also good to do light lifting w/many reps for endurance as well :-)

I want to start a thread where we can talk about our experiences, post our photos (or links to photos...), and show other women out there that heavy lifting does not mean adding bulk (as many are afraid of).

We are strong, beautiful girls and our bodies crave lean muscle. Building lean muscle helps burn fat and speed up the metabolism... and ya know what? It also SHAPES our bodies!

So, what I'd love to see here is:

1.) Photos of ourselves
2.) Photos of our inspirations (female-wise... strong women!)
3.) The types of workouts we do
4.) What weight you are currently lifting (for various exercises)
5.) Articles/tips about training, lifting, etc.
6.) Nutrition for lifting

Let's get the word out there that weights are beautiful!!!!

psyknife

I just wanted to start a thread for those of us who are into lifting weights... and not just any weight, but heavy weights!
Now you don't have to be someone who does it 24/7, but at least once or twice a week... because it's also good to do light lifting w/many reps for endurance as well :-)

I want to start a thread where we can talk about our experiences, post our photos (or links to photos...), and show other women out there that heavy lifting does not mean adding bulk (as many are afraid of).

We are strong, beautiful girls and our bodies crave lean muscle. Building lean muscle helps burn fat and speed up the metabolism... and ya know what? It also SHAPES our bodies!

So, what I'd love to see here is:

1.) Photos of ourselves
2.) Photos of our inspirations (female-wise... strong women!)
3.) The types of workouts we do
4.) What weight you are currently lifting (for various exercises)
5.) Articles/tips about training, lifting, etc.
6.) Nutrition for lifting

Let's get the word out there that weights are beautiful!!!!

psyknife

Here is one of my female inspirations... her name is Jennifer, but you may know her more as Phoenix from "American Gladitors."

I had the pleasure of meeting her this past summer at the Wizard World convention just outside of Chicago. She's not only smokin' hot and super strong... but she's hilarious and really down to Earth. So, she's totally on my list as one of my fitness inspirations!

Fab140

I'm a beginner....The heaviest I work with right now in free weights is 20-25lbs. But! I'm posting so I can keep in touch with all of you and see your progress!

:flowerforyou:

psyknife

One more for now... this is Dreya Weber... she's in the P90X videos (which is how I was originally introduced to her), but she's so much more! She's an aerialist extraordinaire... this woman is strong, flexible, and simply amazing! Again, I had the pleasure of meeting her at the premiere of her and her husband's film THE GYMNAST (which I totally recommend) and she is just so down to Earth and lovely! She is the reason I started taking a beginning aerials class... it's so beautiful and it's changing my body in new ways.

psyknife

20-25 lbs. is pretty good! Shoot. The most I lift for anything right now is 30 lbs. (back exercises). I bicep curl anywhere from 10-20 lbs. depending on the move.
When I first started lifting weights I was using 3 and 5 pounders... so, it's come a long way.

My goal is to be able to knock out some pull-ups (which will also help me with my aerials) and bicep curl 25 lbs.

I've done P90X and plan on tackling ChaLEAN Extreme in November, when it's released. That program is going to be all about heavy lifting, so I'm really excited for it

arewethereyet

hey psyknife, thanks to you I dropped another 20 bucks on exercise equipment! :laugh: :laugh:

You really encouraged me to continue lifting the weights even with my friends telling me to stop. it resulted in a plateau:sad: .....but oh god my arms feels soooooooooo good!

I have been follwoing some of your threads. I have always known that lifting weights doesnt add bulk and actually makes us look sexier. My best friend has the upper body of a 20 yr old (we are over 45) and the abs of no one I have ever seen in real life. She bought one of those home gyms (chuck norris) years ago. It is like a combo of pilates and weight lifting. You use your own body as the counter weight.

OT sorry...So when I started working out it was thru a LPT due to a neck injury. I couldnt lift a bag of potatoes and you know as the wife and mother of the house hold I need to do a lot.

They started me on light weights but in 2 wks doubled the weight. I went from 3-5 and 5-8. It felt so good I have continued.

Right now I fudge around and do push ups (wall) sit ups holding a weight, tricep kickbacks 5lbs and bicep curls 10 lbs. 3 x 15 reps.

I was wondering if you have a good workout schedule I can use?

I appreciate any help I can get. I know that once the fat is gone I want the beautiful muscles to come shining into the light of day and every one exclaiming...where did they come from?:bigsmile:

mlillie

I am working at it too.

I am doing 1 exercise per body part in a full circuit with heavy weights and then doing some plyrometrics (jumping jacks, jump squats, box jumps) and then repeat this 2 more times for a total of 3 times. I am doing it 3 times a week and just started being very focused these last 2 weeks. It is hard and intense but I LOVE it.

The also difficult thing is being on here because when you are lifting like that it isnt about the scale at all and it has felt lonely here recently since my focused has shifted. So I am really glad you started this thread.

Are you eating differently to help support the lifting?? I am eating about 1/4 cup raw oats and protein powder before lifting and then protein powder shake after.

What have you learned or can you share??

I am lifting
bicep 20# barbells
20# barbells with squats
good mornings with bar (40#)
I will try to post my routine later- I dont have it with me right now.

punka274

Im a heavy lifter...and love it! Just did a circuit this morning! Back when I did body for life(a three month program) I was lifting very heavy(70lb squats,45lb bench press....) but ive recently slacked off a bit...just changing things up a bit! I don't look like a gladiator though:ohwell:

I was just watching a show yesterday and the women mentioned that she doesn't lift anything heavier than 3lbs because it will bulk her up? I guess that would make sense in someone that builds muscle easly but even then...3lbs? :noway: My heaviest now is around 30lbs....I try not to go heavier than that!

Great thread!

jessmomof3

Me me me!! You know it, girl!! Since I started doing P90X, I've gone from those 10 and 12# weights to 20, 25, 30, and even 40# (for lawnmowers, and back work). LOVE it, and I'm not *bulky*.

I can do real pullups, real pushups, and I feel great!! I can't stand it when women worry about getting bulky and only lift 5# db's!! :noway:

Jess

jessmomof3

1.) Photos of ourselves
2.) Photos of our inspirations (female-wise... strong women!)
3.) The types of workouts we do
4.) What weight you are currently lifting (for various exercises)
5.) Articles/tips about training, lifting, etc.
6.) Nutrition for lifting

1.) There's a recent pic of me from my 10K race on Saturday in my profile.

2.) Cathe Friedrich & Crew (don't have a pic, but she is awesome!)

3.) P90X- pullups, pushups, weight training, and I also do some kettlebell and heavier squats for legs

4.) Shoulders- 15-30# (depending on what it is, overhead presses I can use 30#, but some exercises only 15# w/ good form), Biceps- 20-30#, Triceps- 20-30#, Back- 30-40#, Legs- 40# & up (depending on what I'm doing)

5.) I read a variety of training and exercising books/ articles. A good one to start with is the New Rules of Lifting for Women, really talks about the importance of weight training and gives you great info!

6.) I follow a *clean* diet of good carb, lean protein, good fat w/ plenty of veggies & fruit. The Abs Diet & the Eat Clean Diet are good starters for that also!

arewethereyet

Im a heavy lifter...and love it! Just did a circuit this morning! Back when I did body for life(a three month program) I was lifting very heavy(70lb squats,45lb bench press....) but ive recently slacked off a bit...just changing things up a bit! I don't look like a gladiator though:ohwell:

I was just watching a show yesterday and the women mentioned that she doesn't lift anything heavier than 3lbs because it will bulk her up? I guess that would make sense in someone that builds muscle easly but even then...3lbs? :noway: My heaviest now is around 30lbs....I try not to go heavier than that!

Great thread!

I guess she better not lift her baby cuz they are BORN 8 pounds!

I carried 3 kids around for 5 yrs straight. Every time they learned to walk the stork would visit again. I was far from bulky at 110 pounds.

Nich0le

I love weights! I just got a new computer so I don't have any of my pictures on it.

My inspirations: Kathy Smith and Geeny the American rep for Les Mills classes (she is an instructor at my gym)

Currently I am doing a lot of body pump classes It is 55 mins all bar work
squats: 50lbs (25each side)
Chest: 20lbs (10 each side)
Back: 50lbs (25 ea)
Triceps:44lbs (22ea)
Biceps: 16lbs (8 each)
lunges: no weight except body weight
shoulders: I am a woosy! 3.5 lbs each arm
abs: 10lbs

I also run a few times per week but I am increasing that this week because I know I don't get enough in!
:drinker:

psyknife

Hey ladies! I just got back from teaching yoga and bellydance I need to hit the sack! I'll be back tomorrow to read and write more. Take care! Have a great night

songbyrdsweet

WOOHOOOOOOO!!:drinker:

I LOVE lifting heavy, especially powerlifting. Nothing hardens me up like it does.

I stick to 6-10 reps for lower body

Squats 135
Front Squats 115
Deadlift 135
Single Leg Press 90
Powercleans 70 (Still working on that, it's pretty pitiful right now lol :blushing:)

(Calves I do 12-15's, swells them up, 90)

And 8-12 Reps for upper body

Bench 80
Cable Flyes 35
Curl 45 (bar) 20 (dumbbells)
Triceps 30-35
Rows 75
Shoulders 15's (stupid bad rotator :mad: )
5 Pullups max


I LOVE natural BBer Rachelle Cannon, "Queen of the Quads"! I have strong quads too :bigsmile: I'd like to get my biceps and delts bigger, so I generally use higher reps in those areas. I wanna bicep vein. :bigsmile:

Wynnie

One more for now... this is Dreya Weber... she's in the P90X videos (which is how I was originally introduced to her), but she's so much more! She's an aerialist extraordinaire... this woman is strong, flexible, and simply amazing! Again, I had the pleasure of meeting her at the premiere of her and her husband's film THE GYMNAST (which I totally recommend) and she is just so down to Earth and lovely! She is the reason I started taking a beginning aerials class... it's so beautiful and it's changing my body in new ways.

What's "aerials"?

Fitness_Chick

:flowerforyou: great topic!

Looking forward to learning more from you all...currently I'm doing pulley weight machines...I hear on the free weights you have more control on what body part you want to work and how much?... I really don't know too much yet about free weights but wanted to jump on board to LEARN MORE!

and YUP...always heard the myth about bulking up if you do heavy...so thanks for debunking THAT for alot of us Women:happy:

Thanks for all your input thus far:drinker:

mlillie

Ok- I have a question and I know there are different rules of thought- but what are your exps.

do you do full body 3 x's a week or alternate body parts- so your full body is worked at the end of a week?

Right now i am doing full body 1 exercise per part in a free weight circuit and then do that circuit three times and I change them up each session.

But a woman at my gym- very in shape and about my age does alternate body parts and recommended doing it that way. She said she sees the most difference..thoughts????

psyknife

What's "aerials"?

Aerials is a form of cirus arts... it includes silks (like in that photo), spanish web, trapeze, lyra and, basically, anything done in the air. It's a killer workout! It's amazing how much strength it takes to do those things and be able to make them look graceful. I'm still working on not letting my heart beat out of my chest, because it's both scary and exhilerating at the same time!

psyknife

Are you eating differently to help support the lifting??

I mainly work on eating organic whole foods... just to fuel my body. The one thing I learned, however, was how important it is to have your after workout snack. I used to never consume anything after workouts... but now I realize it's important to get a good protein/carbs mix after workouts to help get my glucose levels back up and help those muscles recover. I totally feel a difference when I do this.

psyknife

Looking forward to learning more from you all...currently I'm doing pulley weight machines...I hear on the free weights you have more control on what body part you want to work and how much?... I really don't know too much yet about free weights but wanted to jump on board to LEARN MORE!

The difference between free weights and weight machines is really all about stability and isolation.
Machines were designed to help isolate and stabalize the body so that people can focus on the muscle(s) they want to work without really having to worry about stablizing the whole body. Using free weights is more tricky because you are not only working your main muscle group/movers, but you are also using every other muscle in your body as a stabilizer. So, in essence, I believe I get a better workout from free weights, simply because they force me to engage the rest of my body more.

I also find that certain machine put pressure on joints that I don't want. For example, I won't use the leg extension machines (for quads) because those put pressure on the knees (particularly when you want to lift heavy with them)... as do the hip abductor adductor machine. They don't do too much if lifting light... but once you get up there to lifting your body weight and above they can really put pressure on those knees which is not good... so I stopped using them. I've read articles about those machines too, and how they put stress on the knee joints.

psyknife

do you do full body 3 x's a week or alternate body parts- so your full body is worked at the end of a week?

Right now i am doing full body 1 exercise per part in a free weight circuit and then do that circuit three times and I change them up each session.

But a woman at my gym- very in shape and about my age does alternate body parts and recommended doing it that way. She said she sees the most difference..thoughts????

I change things up depending on what my current goals are. Right now my main goal is to increase my upper body and abdominal strength for my aerials class. So my current routine looks like this:

MONDAY: Aerials class (upper body, abdominals... legs, somewhat) + ride bike
TUESDAY: Cardio Kickboxing
WEDNESDAY: Total body (pull-ups, push-ups, full body core work, various weight routines for arms using free weights)
THURSDAY: Vinyasa Flow Yoga + Bellydance
FRIDAY: Upper body + Core
SATURDAY: Cardio Kickboxing
SUNDAY: Rest/stretch/yoga/light cardio

So, I'm focusing more on my upper body now... and for my lower body I'm working on strength and flexbility... so when I work my legs it's very yoga and pilates style. I'm not really lifting too heavy with the legs right now. However, I will start that again once I get my upper body to where it wants to be.

People do all sorts of routine.
The more classic body building style involving working opposing muscle groups in sections throughout the week. So, on Monday you may do the back & biceps, on Tuesdays you may do legs, on Wednesday you may work the chest & triceps, etc.
It really depends on what your goals are. Doing a full body workout three times per week will still get you great results as long as you continue to challenge yourself and add in some new exercises (or switch some up) every now and then just to give yourself variety.

mlillie

psyknife- WOW- you are an inspiration! Your pics are awesome!

Yeah I the three day a week full body has been interesting- lots of jumps and plyrometrics which are a blast, I think.

I am a yoga teacher but not teaching right now- but I love the way it helps me to know and connect to my body!

The Aerials class looks AWESOME!

mamakitty

I'm in!!!!!!!!!!

I have learned that my body needs lifting to be in good shape. This spring and summer I backed off of lifting to focus on running. My body adjusted to the running so quickly that I stopped losing weight. In fact I gained weight, and not muscle. So I went on a mission to lift hard and often. Within 2 months I started to see great results, more muscle definition.
I tend to focus on my upper body because I naturally have very muscular legs. Cardio is usually enough to keep my legs tone. When I lift with my legs they tend to get bulky.
I think this thread is a great idea. I love to learn from others.

psyknife

A couple more aerials photos... gosh I love this stuff! It inspires me because it just embodies strength, grace and beauty...

songbyrdsweet

Ok- I have a question and I know there are different rules of thought- but what are your exps.

do you do full body 3 x's a week or alternate body parts- so your full body is worked at the end of a week?

Right now i am doing full body 1 exercise per part in a free weight circuit and then do that circuit three times and I change them up each session.

But a woman at my gym- very in shape and about my age does alternate body parts and recommended doing it that way. She said she sees the most difference..thoughts????

I do 4 push/pull days and one leg day a week...two of those days are also my powerlifting days, and i switch that each week. 3 full body days are fine too, it just depends on how you lift. Since I'm lifting really heavy, I wouldn't be able to do the same full body session 3 times a week, it'd be too taxing on my nervous system. But when I first started I did 3 full body days since I wasn't lifting this heavy.

In a circuit, it's hard to reach failure or build up lactic acid in one body part, which is what promotes muscle growth so you can better see the muscles under the skin. That's usually why people who have been training for several months and have more specific goals for certain body parts will do a split like that, concentrating on just a couple body parts per day.

Fitness_Chick

:drinker:

Fitness_Chick

Are you eating differently to help support the lifting??

I mainly work on eating organic whole foods... just to fuel my body. The one thing I learned, however, was how important it is to have your after workout snack. I used to never consume anything after workouts... but now I realize it's important to get a good protein/carbs mix after workouts to help get my glucose levels back up and help those muscles recover. I totally feel a difference when I do this.

What is something typical of your pre & post workouts?

Thanks!:drinker:

mamakitty

I was not able to lift this weekend due to work. Tomorrow will be a heavy lifting day, mostly upper body. I am also doing the 100 push up challenge. I am noticing alot more upper body definition.

Lift on girls.

Fitness_Chick

:drinker:

Sexythighz

I too Love lifiting! The max for me is 15 lbs. I enjoy routines that require me to use my own body weight. Push ups and Planks are my favorites. I don't mind a lil bulk. My upper body and abs are defined as I would like them to be. Now it time to get my loiwer half caught up!!! I dont have a gym membership all of my hard work is done right at home and at the park.

Steph