Q for *ladies who lift heavy*?

abyssfully

How much do you lift for your biceps?
At what weight will you stop increasing the weight?

How much do you lift for your triceps?
At what weight will you stop increasing the weight?

If you do weighted squats/lunges, how much do you carry?
At what weight will you stop increasing the weight?

Also - what are your short term/long term goals? I like lifting heavy but I'm not doing it for a fitness competition or anything. I have yet to lose more fat for my muscles to show through more. I'm not looking to be ripped but I am looking to be strong, fit and healthy. I'm just not sure when to stop adding weight (whenever I can do too many reps I up the weight I'm lifting. I love the burn. I don't know at what point to stop adding weight and to just increase reps instead.)

Thx for your time

dad106

When I'm with my trainer:

BIceps: I'm at about 25 pounds right now

Triceps: I also do about 20-25

Squats/Lunges: I do anywhere from two 12-15 pound dumbbells, to 120 pounds if I'm on the squat machine, to a 25 pound disc.

I don't exactly know at what weight I will stop increasing.. I want to be able to lift whats appropriate for me.

Again for the goals, don't really know. As long as I keep building muscle, I'm happy

hroush

I wouldn't say to stop lifting, but this will be something for you to decide on your own. There will be a point where you will be happy with where you'll be and then you can switch into more of a maintenance mode (lift lighter with more reps, maybe still once a week lifting heavy). Keep going girl, the fat will move out of the way of the muscles you are growing.

AlsDonkBoxSquat

I only do body pump classes, I don't go into the weight room. I do only free weights, not machines.

How much do you lift for your biceps? 20
At what weight will you stop increasing the weight? 25 - 30

How much do you lift for your triceps? 20
At what weight will you stop increasing the weight? 25-30

If you do weighted squats/lunges, how much do you carry? 50/30
At what weight will you stop increasing the weight? 60/40

chest: 25
40

Also - what are your short term/long term goals? Those are my goals. I'm pretty cut and I like it, without being bulky and looking like I'm ready to grease up and walk on stage.

kdiamond

I like being cut/lean, and I like the rush I get after lifting heavy. I know it is good for me and my bones, so I will not stop. I'm not setting a goal either, I like to increase weight every so often and have better form at heavier weight. I can see the results in the mirror. I also do Crossfit which we monitor results based on workouts over time. If you've done a workout before, you are supposed to increase your weight the next time (which could be 3 months later based on the workout).

Biceps: I don't do traditional bicep curls, I really don't isolate anything, but I can do 20lb db's in each arm and I'm happy with that.

Triceps: Same as above, but I like being able to just do challenging tricep exercises, like ring dips. I do not do isolation tricep exercises.

Squats: Back squats I can do 90lbs, front squats I can do 65. I'm happy with this.

Lunges: I use 25lb db's or for a split lunge I use 65lbs on the barbell. I will keep increasing this, not sure of a final goal but I'd like to be able to do my body weight.

abyssfully

Thanks so much for your responses! I love hearing from other ladies who lift heavy(er)!

lesliemk

How much do you lift for your biceps?
I don't really train my biceps per say. I don't focus on the small muscle groups, but really the large muscle groups that activate the bicep (think lat pull-down instead). I can curl 20lbs (8-12 reps/2 sets) though and I'm fine w/ that.

How much do you lift for your triceps?
Same as above... I don't specifically train small muscle groups (think shoulder press instead). I can tri-dip my bodyweight or a 20-30lbs dumbbell, but it's not something I strive to do anymore or well.... right now. Working more on functional strength.

If you do weighted squats/lunges, how much do you carry?
Squats depends on how many I need to do and what I'm after that day. 20lbs for higher reps (like 15 reps for 2 sets) or say 25-30lbs for 8 reps/2 sets.

Also - what are your short term/long term goals?
Short term: increase muscle, burn more fat, rev metabolism, reshape my body, look sculpted
Long term: healthy heart & bones for the rest of my life

I highly suggest the book, The New Rules of Lifting for Women. It's $10 on Amazon. It's a really great book for women who weight train and like to lift heavy!

ltf304

How much do you lift for your biceps? I don't usually isolate this group, but I used to do 20lb dumbbells for 8reps/3 sets.

How much do you lift for your triceps? Again, I don't isolate usually but sometimes I do triceps on the cables and I set that at 40 pounds. If I were to use a free weight I would do 30-35 pounds.

If you do weighted squats/lunges, how much do you carry? I recently reevaluated my squat technique and I was doing it wrong which a lot of people tend to do. I wasn't getting close enough to the floor when I squatted. I could do a 50 pound plate on each side of the bar until I changed my squat form. Now I can maybe do 15 to 20 on each side. Lunges I usually do 25 lb dumbbells.
At what weight will you stop increasing the weight? I love to be strong so I will keep increasing as I go. I would love to squat 250 someday, that would be awesome. I have tiny stick legs,but those babies are strong!

Also - what are your short term/long term goals? My goals are to become stronger and stronger. I want to be strong for when I have children and carry my strength into my elder years. The only reason people lose muscle as they get older is because they use them less. I am not going to be that way!

hroush

If you do weighted squats/lunges, how much do you carry? I recently reevaluated my squat technique and I was doing it wrong which a lot of people tend to do. I wasn't getting close enough to the floor when I squatted. I could do a 50 pound plate on each side of the bar until I changed my squat form. Now I can maybe do 15 to 20 on each side.

You should get the top of your legs to or past parallel with the floor.

HeidiMightyRawr

Biceps: 10kg/22lb (both arms) 10 reps, move up to 15kg probably on 15 reps.
Triceps: I don't really isolate them but I think when I last did it was about 15kg/33lb for the tricep pushdowns.
Squats: 40kg/88lb, 6 reps, (deep squats) ,move up on 10 reps.

I'll carry on adding weight until I can't anymore, I can't ever see myself stopping on a certain weight.

Next main goals: 40kg overhead press, 60kg bench & squat, 80kg deadlift - All just for low reps, (1-4) Squats might take a little longer than what's deemed "short term" though.
In the long term though would just be as high weights lifted as I can get, and to be in the best shape possible in how I look and how my overall fitness is.

ltf304

If you do weighted squats/lunges, how much do you carry? I recently reevaluated my squat technique and I was doing it wrong which a lot of people tend to do. I wasn't getting close enough to the floor when I squatted. I could do a 50 pound plate on each side of the bar until I changed my squat form. Now I can maybe do 15 to 20 on each side.

You should get the top of your legs to or past parallel with the floor.

Ummmm thanks I guess. haha. This is why I reevaluated, I wasn't getting into a full squat position. A squat should be like squatting down to pick up something, not just sitting in a chair.

ltf304

If you do weighted squats/lunges, how much do you carry? I recently reevaluated my squat technique and I was doing it wrong which a lot of people tend to do. I wasn't getting close enough to the floor when I squatted. I could do a 50 pound plate on each side of the bar until I changed my squat form. Now I can maybe do 15 to 20 on each side.

You should get the top of your legs to or past parallel with the floor.

Ummmm thanks I guess. haha. This is why I reevaluated, I wasn't getting into a full squat position. A squat should be like squatting down to pick up something, not just sitting in a chair.

up2me2lose20

Keep the answers to this post rolling...I've very interested in learning! I have just started lifting at home and don't have a lot of resources at the time, but want to build on that, but I really don't know what benchmarks I should be aiming towards. The last time I was in a gym was when I was in college and that was, um, over 15 years ago. Now I have some ideas, thanks!

AlsDonkBoxSquat

If you do weighted squats/lunges, how much do you carry? I recently reevaluated my squat technique and I was doing it wrong which a lot of people tend to do. I wasn't getting close enough to the floor when I squatted. I could do a 50 pound plate on each side of the bar until I changed my squat form. Now I can maybe do 15 to 20 on each side.

You should get the top of your legs to or past parallel with the floor.

Ummmm thanks I guess. haha. This is why I reevaluated, I wasn't getting into a full squat position. A squat should be like squatting down to pick up something, not just sitting in a chair.

most group fitness classes will tell you on squats to only go to parallel, this is for safety. You must have proper positioning to go any deeper, otherwise you increase your likelyhood of knee injuries. If you're going to break that parallel make sure that you have your form evaluated first.

jennyb31

How much do you lift for your biceps?
At what weight will you stop increasing the weight?

How much do you lift for your triceps?
At what weight will you stop increasing the weight?

If you do weighted squats/lunges, how much do you carry?
At what weight will you stop increasing the weight?

Also - what are your short term/long term goals? I like lifting heavy but I'm not doing it for a fitness competition or anything. I have yet to lose more fat for my muscles to show through more. I'm not looking to be ripped but I am looking to be strong, fit and healthy. I'm just not sure when to stop adding weight (whenever I can do too many reps I up the weight I'm lifting. I love the burn. I don't know at what point to stop adding weight and to just increase reps instead.)

Thx for your time

Biceps I do 20-25lbs DB
Triceps I do dips with a 25lbs plate on my lap or skull crushers with the ez bar push downs ect..
Squats I do 90lbs- lighter so I can get down lower and Im afaraid to hurt my lower back because I have back problems. Same weight for lunges on the smith machine, Dumbell lunges I usually do 20-25lbs
My goal is to keep increasing my weights as long as I can! I want to be tight, firm, and strong! As far as increasing the weight, I increase mine as soon as I can get thru ten reps. I try to do at least six and no more than ten. I would rather lift a heavier weight with good form less times.I LOVE LIFTING!!!!!!

ltf304

If you do weighted squats/lunges, how much do you carry? I recently reevaluated my squat technique and I was doing it wrong which a lot of people tend to do. I wasn't getting close enough to the floor when I squatted. I could do a 50 pound plate on each side of the bar until I changed my squat form. Now I can maybe do 15 to 20 on each side.

You should get the top of your legs to or past parallel with the floor.

Ummmm thanks I guess. haha. This is why I reevaluated, I wasn't getting into a full squat position. A squat should be like squatting down to pick up something, not just sitting in a chair.

most group fitness classes will tell you on squats to only go to parallel, this is for safety. You must have proper positioning to go any deeper, otherwise you increase your likelyhood of knee injuries. If you're going to break that parallel make sure that you have your form evaluated first.

Sorry, but I must disagree. I have been lifting for about 7 years and study constantly on form with my trainer and my own outside studying. If you want more info on squats, please go to stumptuous.com or any other reputable website. Squats will not hurt your back or your knees. I understand why everyone assumes this, but it is simply not true. If you overdo it, then sure I could see a problem, but I don't.

abyssfully

Wow, so many more responses! Thanks everyone!

melaniecheeks

Like another poster above, I do the Les Mills Body Pump class, using a barbell with weights each side.

Squats and lunges are my heaviest - 10kg each side so 20 kg in total (44 lbs)

Biceps and triceps I have difficulty with as I have a shoulder injury, so I'm currently lifting about 5-7 kg for these, and would like to make that heavier.

I love seeing my muscles appear, and being able to watch them move in the mirror. Haven't decided when I'll stop to be honest. I'll know when I get there I guess.