Help with weight lifting?

mrshmiller9

I've been seeing alot about how good heavy lifting is for women and building muscle while losing weight.
So my question is what should I be doing and aiming for? My husband has a basic weight bench with weights ranging from 3-50lbs.
I was able to lift about 23lbs 50 reps with breaks the other night.
I don't want to be "skinny" but rather lean and sexy lol
Any suggestions on what I should be doing?
Thanks

thankyou4thevenom

Read 'New Rules of Weight Lifting for Women'
Then lift like a man because you aren't going to get anything but lean and sexy.

kathleennf

There's a popular book called "New Rules of Lifting for Women" or something like that. I don't have it yet but I would like it. I have recently started lifting in a gym with a semi-personal trainer included. If you send me a friend request you will be able to see my diary- I have logged what he's had me do over the last 3 weeks. Obviously that's ME, not you, but it would at least give you some idea...

hoosier_red

A great site for female weightlifters is http://www.stumptuous.com/ -- Krista-Scott-Dixon is brilliant, funny, and provides all kinds of seriously good information on exercising, including workouts that I use and adore.

Galletakek

if all of the above doesnt work for you.. Try Bodybuilding.com its amazing

PeggysDad

If you have a smart phone, check out a few weight training apps. I'd recommend GymGoal and Jefit as two really good ones.

MaximalLife

I've been seeing alot about how good heavy lifting is for women and building muscle while losing weight.
So my question is what should I be doing and aiming for? My husband has a basic weight bench with weights ranging from 3-50lbs.
I was able to lift about 23lbs 50 reps with breaks the other night.
I don't want to be "skinny" but rather lean and sexy lol
Any suggestions on what I should be doing?
Thanks

That's a tough question to just answer, and here is a great article that should get you started.
GOOD LUCK

The Best Strength Training for Women
http://www.womenshealthmag.com/weight-loss/weight-training-tips

Nopedotjpeg

A lower rep range is better for muscular growth/retention from my readings. I've seen a lot of different recommendations, but 8-12 seems to be the status quo. I do reps of 5 myself, but I'm doing Starting Strength right now.

In addition, don't overdo any one muscle group. One exercise per group should suffice, and compound movements should be your priority. Squats/Bench Press/Deadlift and others I'm probably forgetting (be them with dumbbells or barbells).

3dogsrunning

Read 'New Rules of Weight Lifting for Women'
Then lift like a man because you aren't going to get anything but lean and sexy.

^^^^
That.

Don't be afraid of heavy weight. It is really hard for women to gain muscle, and even harder to do that without trying. It won't happen on a calorie deficit. I am on a calorie deficit but eating to maintain as much muscle mass as possible and lifting heavy - I am not getting "bulky" at all.

mrshmiller9

Thank you for all the suggestions, I'm definately going to take a look at the book and websites.

chicklidell

I'm old school I guess. I'm sure the recommended books are great, but it's quite simple. Work on proper form with no weight first, then begin to challenge yourself, lifting 1-2 warm up sets and 3-5 working sets for 8-12 rep will get that muscle on you. Lifting 4-5 sets for 5 rep of really heavy a** weight will build strength and of course muscle, but that rep range is going to make you stronger.....you need both, even days where your rep range is 12-20 is beneficial for endurance. the key is FORM FORM FORM! if let's say you're lifting for 12 rep, by rep 8-9 it should be taxing, almost struggling for those last 2-3 rep, that's how you know the weight is appropriate, if doing 5 rep for strength, rep 3 should be your peak. If you ever complete your set and feel like you can keep going...up that weight!

Beeps2011

There are "strength training for women" and "NROL4W" groups right here at mfp - join those, read through the threads, and you'll catch on quick that you need to:

1. lower your reps (5 - 8, max) and lift HEAVY during your sets.
2. increase your calories in order to build muscle.
3. move to High Intensity Interval Training (HIIT) - and QUIT any steady-state cardio.
4. check out web-sites like bodybuilding.com and nerdfitness.com

I look forward to seeing you on the groups where strength-training for women is actually showing amazing results for women who want to look very lean and drop their body fat %.

Generalle

I do weights in my workouts nearly all the time. The woman in my family have a history of Osteoporosis (low bone density), and I don't want to end up being a hunched over brittle old lady, and lifting weights can help with women's bone density.
The best thing is to start off with small weights, then build on that. I started off with small weights, then each time I increased the weight. With chest press I started off with 6kg (around 13lb) dumbells, 3 sets of 12-15 reps and I'm now up to 15 kgs (around 35lbs). If I can do 3 sets of 12 reps, then I know I need to increase the weight. It hurts, but definitely worth the results!

Helloitsdan

Shoot for low rep range to build. Gains follows strength.
Reps 5-8 should be very very difficult.
The next time you work those muscles push for heavier weight or 1 more rep.

For a good read check out http://www.musclegainingsecrets.com/?hop=e6f7g8
I got this book from www.Leangains.com

grapenutSF

Also, read nerdfitess.com. All of it. But esp this:

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

chicklidell

There are "strength training for women" and "NROL4W" groups right here at mfp - join those, read through the threads, and you'll catch on quick that you need to:

1. lower your reps (5 - 8, max) and lift HEAVY during your sets.
2. increase your calories in order to build muscle.
3. move to High Intensity Interval Training (HIIT) - and QUIT any steady-state cardio.
4. check out web-sites like bodybuilding.com and nerdfitness.com

I look forward to seeing you on the groups where strength-training for women is actually showing amazing results for women who want to look very lean and drop their body fat %.

I completely disagree with #3

jetscreaminagain

I am using new rules now and love it. Previously I used body for life. Loved that too. I need the guidance of a program and can't afford a trainer.

tigersword

HIIT is exceedingly overrated. It's good at first, but only good for short term. The exercise fad of the week, really.:grumble:

FiremanSam111

For body sculpting, low sets and high reps are good. Like 100 reps can be a great gut buster! The websites people have mentioned are great.

OneFitMom_

Read 'New Rules of Weight Lifting for Women'
Then lift like a man because you aren't going to get anything but lean and sexy.

You need to lift heavy!

oaker

Check out stronglifts 5x5 for some free info. It's about the same as starting strength. I think it has a lot of good info on where to start for a beginner. I pretty much agree with chicklidell, and who can argue with those results. You will need a decent gym with olympic wts, bench and squat rack. Before you start, read as much as you can and watch a bunch of vids for proper form. Practice without wts will pay divedends in the end.

purple_punk

I lift weights during my Body Pump class, recommend it if they do classes at your gym
At my few years ago when i went gym a lot I used to lift 14.5kg on each side of bar during my squats now i've only joined the gym recently and doing 8.8kg on each side at the moment, the classes I go to are mostly full of ladies lifting and they dont look bulky just lean, the classes are an hour long at my gym. I do body pump 3-4 times a week

kathleennf

Lots of great advice and references here- I'm bookmarking!! :laugh:

ruby_red_rose

bump

M_lifts

Bump

Raclex

I'm old school I guess. I'm sure the recommended books are great, but it's quite simple. Work on proper form with no weight first, then begin to challenge yourself, lifting 1-2 warm up sets and 3-5 working sets for 8-12 rep will get that muscle on you. Lifting 4-5 sets for 5 rep of really heavy a** weight will build strength and of course muscle, but that rep range is going to make you stronger.....you need both, even days where your rep range is 12-20 is beneficial for endurance. the key is FORM FORM FORM! if let's say you're lifting for 12 rep, by rep 8-9 it should be taxing, almost struggling for those last 2-3 rep, that's how you know the weight is appropriate, if doing 5 rep for strength, rep 3 should be your peak. If you ever complete your set and feel like you can keep going...up that weight!

Wow! Thank you for putting it in everyday people language! I actually understand this and can apply it as well. You look fabulous by the way!

PReneeM

Joyce Vedrals Fat burning workout did a perfect job for me when I lost 64lbs 10 years ago. I picked it back up . Great book ! It is older so search amazon.