weights with women.....less weight and more reps?

minisears

What is more effective for women? I am not trying to bulk, but to tone and increase strength. Is is better for women to do less reps with higher weight, or less weight and more reps? I am confused!

beckie4442

More weight less reps is meant to be better. Unless you take steroids or testostorone you will NEVER bulk up. Try reading the new rules of lifting for women. I found this book very informative. Good luck.

koosdel

What is more effective for women? I am trying increase strength. Is is better for women to do less reps with higher weight, or less weight and more reps? I am confused!

The weight should be heavy regardless of rep count. Naturally, what you can lift for five reps will be less that what you can do for eight.

Also, I fixed it for you.

infamousmk

Heavy! Lift heavy weights! You cannot get bulky just by strength training, and the term 'toning' is kind of misleading. If you want to look 'toned', you'll need to do a combination of good, heavy strength training and a little cardio (In my ever-so Humble Opinion).

minisears

thanks for the tips, guys. I have been really confused. Maybe I need to do some more research on what it means to "tone". I can see how that is a misleading term for sure.

engineman312

a lot of women here are having a lot of success with the book "new rules for lifting for women." it destroys all those misconceptions that women have about lifting with heavy weights.

AZackery

It takes time for a man and a woman to bulk up, but yes a woman can bulk up. You don't even have to lift weights to tone up. You can use your own body bka body weight or you can even use resistance bands. I don't lift heavy, I don't believe in lifting heavy.

What kind of workouts are you doing or looking to do?

stronglikebull

go to:
stumptous.com
stronglifts.com

read:
starting strength
the new rules of lifting for women

thankyou4thevenom

Unless you're injecting your self with testosterone you're not going to get bulky. It's hard enough for men to get bulky let alone women. I would suggest you read something like 'New Rules of Lifting for Women'. It'll explain all about that.

catherine4211

I noticed a difference in my arms after switching from 10lb to 12.5 weights to do my bicep curls. I cannot wait to move up to the 15's!!!

tangal88

My most dramatic results in losing inches, fat loss, and a tight lean composition came when I switched to lifting with heavier weights, lower reps, and added in some intense cardio.

Lower weights many reps, resistance bands, did do "some" but workouts took me twice as long, and results were much less dramatic, both in body tightness, overall leanness, fat loss, and less jiggles..

I did lower weights, more reps for years, body weight only, cardio only - never was happy with the results, even when I did lose weight. Still was not tight, still had jiggle....

Heavy weights, made a hugh difference in results, and appearance overall.

koosdel

It takes time for a man and a woman to bulk up, but yes a woman can bulk up. You don't even have to lift weights to tone up. You can use your own body bka body weight or you can even use resistance bands. I don't lift heavy, I don't believe in lifting heavy.

What kind of workouts are you doing or looking to do?

Fishing?

gtwin

Please don't believe the myth of "light weight, high reps." And there really isn't such a thing as "toning." 5 lb dumbbells and 30 reps isn't going to do much to reshape your body. Go as heavy as possible while maintaining good form and try working with the rep scheme: 12, 10, 8, 6. On compound lifts such as squats, deadlifts, and bench....a 5 x 5 rep/set routine has worked best for me when trying to increase strength and build muscle. On assisting exercises for tri's/bi's...that's when I do the 12, 10, 8, 6.

vs1023

Lifting heavy, low reps is the way to go. You will not bulk up. Also diet is a big factor if you are looking to drop body fat %.

kittyninja

There is no such thing as "tone". You either gain muscle, or you maintain/strengthen what muscle you have. Heavy weights are the only way to go. And by heavy, I don't mean as much as you can possibly lift at one time. I mean heavy enough that almost can't complete the last rep in a set of 8-12 reps. Generally, you should be doing that much weight, 3 sets of 8-12 reps, and a full-body (by full body, I mean 2 exercises for each muscle group) workout 3 times per week.
Read these- all of them, or find the parts in them you want to learn about. Most accurate info I've ever heard.
http://www.acaloriecounter.com/building-muscle.php
http://www.acaloriecounter.com/weight-loss.php#section15

aquapussy

Everyone already said it,, but I am proof lifting heavy does not "bulk you up". I have done about 10 months of heavy free weight routine.

Just don't expect to make great gains in the muscle department while on a calorie deficit. It's mainly for maintaining your muscles.

AZackery

Toning does exist. A person doesn't have to lift heavy.

2012x

Heavy!
Im getting my 13kg kettlebell next week

dana815

yes please google it bc everyones opinion is diff...for me what ive learned n used over the years n lost 90lbs is not "heavy" but not light...example 3sets of 10-12reps of a acceptable weight to where by the 10-12 rep it is hard...rest for a min theb do next set...by 3rd set u r really pushing....after time ull b strengthened n used to that weight so thenu can add more reps or a smaller bit mire weight. just me personally, ive never used more than 30 on biceps n triceps....legs r diff...i like my curves n want more muscle mass there so i do heavier weights, plus usually womens legs r stronger than their arms. make sure u do a little in each area to get tone all over. happy workouts!

jetscreaminagain

Compare the results of the people advocating lifting heavier for shorter lifts (I am one of the many in mfp land) with the results of the one person advocating differently. Lots of advice around here gotta weigh credibility. Do a search in the forums for women lifting heavy or strength training for real or "ginormous man muscles " that'll give you a ton of motivation and inspiration. Also. Nerdfitness.com look for Staci your new super hero or something like that. Or you can do tae bo for more than a decade and get results like the person who advocates that a women don't need to lift heavy to tone.

3dogsrunning

yes please google it bc everyones opinion is diff...for me what ive learned n used over the years n lost 90lbs is not "heavy" but not light...example 3sets of 10-12reps of a acceptable weight to where by the 10-12 rep it is hard...rest for a min theb do next set...by 3rd set u r really pushing....after time ull b strengthened n used to that weight so thenu can add more reps or a smaller bit mire weight. just me personally, ive never used more than 30 on biceps n triceps....legs r diff...i like my curves n want more muscle mass there so i do heavier weights, plus usually womens legs r stronger than their arms. make sure u do a little in each area to get tone all over. happy workouts!

Google will also give you a variety of opinions.
And what you are describing is exactly what people are saying to do when they are talking about lifting heavy.

This is the link on stacey Jetscreaming is talking about
http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

AZackery

It's funny how people think they know me and my results. Everyone on here is giving their opinion. A lot of people doesn't like the fact that I'm against lifting heavy and I don't have to. I don't have to prove anything to anyone. That's why so many people go on ignore.

TrainingWithTonya

First of all, there's no such thing as toning. You are either building muscle or you're not. With high reps (15+) and low weight, you are building the muscle fibers that are more specific to muscular endurance. With heavy weight and lower reps (like no more then 6 reps per set), then you are building the muscle fibers that are more specific to strength. Moderate weight and 8-12 reps per set is more for hypertrophy (bulking), but you are actually storing more glycogen and water in the sarcoplasm to cause the initial bulking not really adding extra muscle fibers.

ETA: Ideally, you should do some of each to get the most well rounded and beneficial workout program.

ElementalEscapee

Heavy weights or bust lol. Muscle is key to burning those calories. ^^ Women don't bulk easily...they don't have as much testosterone like men do...you'd have to spend LOTS of hours at the gym every day, do a special routine there, eat certain foods (maybe even use steroids) to achieve a very bulky body, so don't be afraid to lift heavy!!

DRetel

It's funny how people think they know me and my results. Everyone on here is giving their opinion. A lot of people doesn't like the fact that I'm against lifting heavy and I don't have to. I don't have to prove anything to anyone. That's why so many people go on ignore.

People just have to look at your ticker, (which you put there) to see your success thus far....

brandalini

I have to agree with the majority of the posters. I was also concerned about lifting heavy because of the misconceptions. However, talking about it with my trainer and reading up on it has taught me that since women do not produce testosterone in high amounts it is VERY difficult for us to "bulk up" unless we use supplements.

On top of that, it takes years of discipline for most MEN to bulk up, so I think that lifting heavy is the way to go. Obviously, start out where you can and work up to heavy.

LilMissFoodie

I can only speak from my own experience but I had great results lifting light-ish weights doing lots of reps - circuit style workouts as well as body pump. Unfortunately when I then got into heavy lifting, I eventually ended up injured after about a year or so even though I've been told by all of my instructors that my form is flawless. I didn't find the heavy lifting made any difference to the body I had already shaped from light lifting.

TrophyWifeSass

From personal experience, I have seen drastic changes in my body from heavy lifting. LOVE IT!!!! Go for it, you have nothing to lose and an amazing body to gain, not to mention the self confidence that comes from strength training. It's like I have a little secret knowing I can squat 95 pounds, amazing feeling of accomplishment. Can't wait to see how much stronger I will become!

sunnyrunner23

Bump because I saw a beast of a woman at the gym!! And I don't want to turn into that!!

LaMujerMasBonitaDelMundo

More weight less reps is meant to be better. Unless you take steroids or testostorone you will NEVER bulk up. Try reading the new rules of lifting for women. I found this book very informative. Good luck.

^^ THIS

LaMujerMasBonitaDelMundo

Bump because I saw a beast of a woman at the gym!! And I don't want to turn into that!!

It takes the right genetics, huge amount of steroids, testosterone pills or injections, years of training & at least 6 hours in the gym everyday lifting heavy weights for you to turn into a female Arnold Schwarzenegger. In short, what you're fearing of is very impossible for ordinary women like us to achieve without some "help". And this is coming from someone who is an intermediate weight lifter but I never even got close to these hulk hogan gals.