To all you weight liftin' ladies

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Replies

  • Posts: 3,329 Member

    CrossFit is really popular where I live, but I was already really into my Power Sculpt class which is similar, so I didn't get into CrossFit. Your stats are great, especially your push-ups. Is there a reason you don't bench press?

    It is extremely uncomfortable on my boobies/implants. :wink: The way I see it is doing pushups is pushing your own body weight up anyhow, so as long as I'm strong with those, I figure I have it covered. A lot of people can lift heavier than me in my class but they are 20-30 pounds heavier. I will need to gain a little more weight if I want to go up on my lifts more.
  • Posts: 3,329 Member

    I totally agree. I was doing smith squats, and the range of motion is absolute crap. Not natural. I recently started doing free weight, and while they're scary to me, I feel like it's better for my body.
    I hear you on picking it up- use a squat rack. That way it's at shoulder height, all you have to do it step under it and it's on your back already. I'd suggest a spot too ;)

    You are doing yourself a HUGE favor by opting for free weight squats vs the Smith. The Smith really doesn't teach correct form, and without correct form, you're not reaping the true benefits on these exercises. Its scary at first, but you'll get used to it. Use a rack like OP said, and get under it. Start with an Olympic bar (45#) and gradually work your way up adding 5-10 pounds at a time.
  • Posts: 6,128 Member
    I do a Body Pump class, so the sets/ reps thing will be hard to measure. Basically each track is about 4-5 minutes long with a variety of slow and fast moves.

    Squats and lunges - 20kg (half on each side of the barbell)
    Chest - 10kg
    Back (including clean and press) I just upped this week to 15kg
    Biceps and triceps - still a weakling on 5-8kg, but I do have a shoulder niggle which is stopping me get those higher.

    In my bodypump classes I do (in pounds) - the bar is very light weight and not taken into account:
    Warm-up: 20
    Squat: 50
    Chest: 30
    Back, glutes, & hamis: 35
    tricepts: bar: 25 free weight: 7.5
    bis: 20
    lunges: on bench same as tris off bench same as bis
    shoulders: free weight 5, bar 20

    But again this is for a cardio pump class so I do these weights for 5 minutes at a time. In the weight room I do substantially more at 10 - 15 reps.
  • Posts: 6,128 Member

    You are doing yourself a HUGE favor by opting for free weight squats vs the Smith. The Smith really doesn't teach correct form, and without correct form, you're not reaping the true benefits on these exercises. Its scary at first, but you'll get used to it. Use a rack like OP said, and get under it. Start with an Olympic bar (45#) and gradually work your way up adding 5-10 pounds at a time.

    My trainer suggested last night that you use the smith machine if you don't have a spotter, otherwise just don't use it.
  • Posts: 49,061 Member
    What are you lifting? How long have you been lifting?

    I want to know poundage, number of reps and sets.

    I've been lifting for about 5 weeks now (and loving it).

    Right now I'm doing:
    Bench Press - 90 lbs, 8 reps, 3 sets
    Squat Press - 115 lbs, 8 reps, 3 sets

    Obviously, I do other stuff, but these are the main ones I really want to improve on.

    It is HARD to increase weight!! I feel like just a 5-10 lb increase feels like 20 more lbs!
    Okay so my question is this free weight or machine weight? If it's free weight it's VERY impressive.
  • Posts: 49,061 Member
    It takes time to increase! Don't expect to increase every time. More like every 4-5th time.

    I do all kinds of stuff, mainly I work on increasing my squats, deadlifts and Olympic lifts. I do Crossfit which is a combo of weight lifting, calesthetics, running, sprinting, etc.. I really only do combo lifts, I don't do isolation lifts, like bicep curls, etc.. I've been lifting heavy for about 1 year.

    Squat: started at 45lbs now at 105lbs
    Front squat: started at 45lbs now at 80lbs
    Overhead squat: started at 25lbs now at 50lbs (<those are the hardest by far)
    Deadlift: Started at 50lbs now at 135lbs
    Shoulder press: started at 20lbs now at 50lbs
    Clean and jerk: started at 30lbs now at 65lbs
    Power clean: started at 30lbs now at 80lbs

    I don't bench but I work on increasing my push ups, I can do 50 real ones now in a row with short breaks between each 10. I am also working on pullups.
    Ooooh..............me likes.
  • Posts: 49,061 Member
    I like this thread.
  • Posts: 733 Member
    Okay so my question is this free weight or machine weight? If it's free weight it's VERY impressive.

    Well Sweet - I'm impressive then, because yes, I use free weights!
  • Posts: 628 Member
    Bench 65
    Incline 55 (nursing shoulder issue)
    Deltoid raises 12
    triceps 30

    Seated row 60
    Pull ups on the weight assisted machine 30
    biceps 15 (shoulder)

    All sets are as heavy as I can for 6-8 reps unless it bothers my shoulder and I am such a bad girl because I don't do legs other than running which seems to be toning them very nicely.
  • Posts: 146 Member

    WOW on your previous numbers! My trainer wants my goal to be able to lift my body weight (150 lbs) and that just feels SO far away! Sorry about your back - that is just a CRAPPY injury.


    Thanks! I can lift my own weight now..I dont work at that weight thou....good goal!
  • Posts: 3,329 Member

    CrossFit is really popular where I live, but I was already really into my Power Sculpt class which is similar, so I didn't get into CrossFit. Your stats are great, especially your push-ups. Is there a reason you don't bench press?

    It has a weird effect on my implants...I don't like the feeling.
  • Posts: 15 Member
    It has a weird effect on my implants...I don't like the feeling.

    Out of curiosity...how long has it been since your surgery? I'm about 3.5 years out from my last surgery (bilateral mastectomy + reconstruction with implants). The first couple of years I couldn't STAND doing any sort of exercise that pulled on my chest muscles. I only *just* started strength training again (since before cancer in 2007), but I find that as long as I keep the weight very low I can handle doing bench presses now. (Note: this is on a Smith machine, so I'm getting some help at keeping the weight very, very low.) It felt fine during, and only a little stressed afterward. I'm encouraged, and hopeful that I'll be able to get the strength I had pre-cancer back again.

    Michelle
  • Posts: 146 Member
    LOVE this thread!! of course now I feel like a wimp
    Im fairly new to lifting-started a couple months ago.

    Squats- started at 65 now at 95 3x8
    bench press- started with the bar now at 70 5x5
  • Posts: 146 Member
    Recent Progress:

    Leg Press @330lbs
    Chest Press @100lbs
    Shoulder Press @50lbs
    Leg Curl @65lbs
    Calves @180lbs
    Triceps and Biceps @60lbs
    Abs: I do hanging leg curls and planks (3 sets @ 45sec)

    BTW on my new program I have been increasing EACH week!
  • Posts: 151 Member
    bump
  • Posts: 856 Member
    Recent Progress:

    Leg Press @330lbs
    Chest Press @100lbs
    Shoulder Press @50lbs
    Leg Curl @65lbs
    Calves @180lbs
    Triceps and Biceps @60lbs
    Abs: I do hanging leg curls and planks (3 sets @ 45sec)

    BTW on my new program I have been increasing EACH week!

    Fantastic weights! I work in kgs and after converting these values are brilliant! How have you trained to be able to do pull ups...i really struggle with these?
  • Posts: 49,061 Member
    What are you lifting? How long have you been lifting?

    I want to know poundage, number of reps and sets.

    I've been lifting for about 5 weeks now (and loving it).

    Right now I'm doing:
    Bench Press - 90 lbs, 8 reps, 3 sets
    Squat Press - 115 lbs, 8 reps, 3 sets

    Obviously, I do other stuff, but these are the main ones I really want to improve on.

    It is HARD to increase weight!! I feel like just a 5-10 lb increase feels like 20 more lbs!
    That means you're doing it right then! When someone can add 20lbs to their workout, that means that they were under achieving previously.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Posts: 49,061 Member
    Not a lady, but key to increasing weight in those areas is making sure you're eating right. If you don't pull in enough protein your muscles will not grow, you don't HAVE to have Ahhhnold's muscles to lift, and believe me if it was THAT easy to put on muscle there would be no bodybuilding competitions..
    I would, if you don't mind the advice, go to 4 sets of 12.
    Doesn't sound like a muscle building thread here. And you can't gain muscle on a calorie deficit anyway. That's why there are bulk up cycles in bodybuilding. And why go to 4 sets of 12 if strength would be the goal? To increase strength, 12 reps is very high.
    --since you're doing more reps you are fatiguing your muscles more. The only caveat I have to that is, on the 4th set.. don't count. Go until you physically can't do any more (called training to failure). Allow less than 1 minute rest between reps. You will see a difference. My wife has upped her game pretty well in 2 weeks of this, even with some health problems.
    This is muscle endurance training then and doesn't increase strength. It's like a long distance runner trying to increase their 40 time, but just running longer durations. If they wanted to increase their 40 time, they would have to run sprints and not run longer distances.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Posts: 49,061 Member

    I don't want to be a body builder or anything, but I've been reading the New Rules of Weight Lifting for Women and he says that the way to tone IS to lift heavier weight with less reps. My trainer at the gym agrees with this and so far, I have gotten leaner. My shoulders are bigger, but not in a bad way. I guess I don't really bulk up - the author says that no woman will bulk up from heavy lifting because we don't have testosterone, but I have to think this can't be true for every woman.
    I agree here too. There's still a lot of "old" fitness information being passed around and it paralyzes many achieving their actual goals. With the access to research and studies, more trainers need to keep studying and researching rather than just get their cert and just trying to make money.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Posts: 49,061 Member
    Anyone have any advice on getting better with push-ups? I SUCK at them! I can do about 10 at a time on my feet...then a break and then MAYBE 8 or so more and I'm on my knees. I do a lot of back exercises and core exercises - I just can't figure out why I'm so bad at them. As of now, I just blame it on the fact that I have really long arms. :laugh: My arms span is 6'1"!
    Don't "T" your arms out as much. Try bringing your arms in a little closer to the body. This will hit the triceps a little more, but as you increase the strength in them, then your push ups will get better.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Posts: 3,343 Member
    What are you lifting? How long have you been lifting?

    I want to know poundage, number of reps and sets.

    I've been lifting for about 5 weeks now (and loving it).

    Right now I'm doing:
    Bench Press - 90 lbs, 8 reps, 3 sets
    Squat Press - 115 lbs, 8 reps, 3 sets

    Obviously, I do other stuff, but these are the main ones I really want to improve on.

    It is HARD to increase weight!! I feel like just a 5-10 lb increase feels like 20 more lbs!

    The main ones: 5 sets of as much as I can do, reps decreasing naturally each set. Usually train within the 4-6 rep range though.

    Bench Press: 110lbs.

    Standing Shoulder Press (strict, no use of legs to push): 77lbs.

    Squats: 143lbs.

    Deadlifts: Anywhere 154-198lbs (I change the weight each set)

    I've been lifting consistently since June '10. Didn't start squats & deadlifts at all though until last April/May time, and I had previous experience with bench and shoulder press before I started consistently in 2010.

    5 weeks is good to get 90lb bench press 3 sets of 8!! I took around 5 months to get that for a 1RM!!
  • Posts: 539
    im new to lifting xx
  • Posts: 266
    How did I miss this?

    my bench press started at 80 and now 105
    my strict shoulder press started at 78 and now 97
    my split jerk is 125
    my 1RM deadlift is 250
    front squat 150
    back squat 185
    overhead squat 105
    clean and jerk 115
    Max rep KB swing with 24kg is 15

    Just as a side note, I am a thick girl, so I can push and pull a little heavier. Currently nursing a bad knee so I'm afraid my squat is going to suffer as a result.

    Love the avatar! Happy Canada Day!
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