Ladies...What Weight Do You Lift?

MissFit0101

Biceps Free 3x8 @ 40lbs
Triceps Kickback Free 3x8 @ 20 lbs
Tricep Press Free 3x8 @ 25lbs
Bench 75lbs
Squat 85lbs

ETA: Really want to (and can probably already) do more on the squats, but in that area only I'm going at it moderately until after my marathon. Then I will be hitting the weight training (all of it) hardcore.

Rae6503

I am currently doing Strong Lifts 5x5. Only 5 moves total:

Squats: 5x5 115lbs
Bench: 5x5 95lbs
Bent over barbell rows: 5x5 65lbs
Standing barbell shoulder press: 5x5 60lbs
Deadlifts: 1x5 180lbs

LabRat529

Squats: 65 lbs 3x8
Deadlifts: 115 lbs 3x8
Bent-over Row: 65 lbs 3x8
Dumbell shoulder press: 30 lbs 3x8 (one 15lb weight in each hand)
Lunges: 20 lbs 3x8
Wide-grip lateral pull-down: 70 lbs 3x8
Pec Fly: 70 lbs 3x8
Bench Press: 70 lbs 3x8
Push ups: 3x6

HeidiMightyRawr

Anyone use kilograms as measurment!?

Yes!

At the moment I'm doing:

Squats: 5 sets @ 50kg. Around 6 reps. (110lbs)
Deadlifts: 5 sets @ 60kg. Around 6-8 reps. (132lbs)
Bench press: Usually 3 sets @ 50kg, 4 reps. 2 sets @ 45kg, 6-8 reps. (110lbs and 99lbs)
Shoulder press: 5 sets @ 30kg. Around 5 reps. (66lbs)
Standing Bicep curls @ 20kg barbell. 6-8 reps. (44lbs)

Numbers have gone down a bit on everything since I've started cutting in January Although bench is now back up to my best again. Squats and Deadlifts I used to train on 60kg and 85kg respectively - deadlift had a form issue too so had to drop the weight and work on that for a while :grumble:

brandiuntz

I use dumbbells and body weight exercises.

Biceps: various curls doing 3x8x20lbs or 3x10x20lbs.

Triceps: 15lb dumbbells and/or body weight dips. 3x10.

Shoulders: side and front lateral raises, 3x10x15lb on side, 3x6x15lb front. Back shoulder (flys) use 20lb dumbbell (so need to get a heavier set for those).

Chest: combination of 50 pushups, standard and spiderman. About to add a 3rd set to the Spider-man style to put me at 60.

Squat: I do frog-style as body weight. Front and split squats, I hold 40lb (holding my 20lb dumbbells).

Calf: Calf raises holding 40lbs. 3x15 or 4x10.

I know my lower body needs heavier weights, but a gym membership and weight set isn't in the budget for now. One day.

somigliana

Anyone use kilograms as measurment!?

Yes

Squats: 65kg x 5 reps (143lbs)
Deadlifts: 75kg x 5 reps (165lbs)
Haven't progressed as well on upper body, but working on it.
Bench press: 35kg x 5 reps (77lbs)
Military press: 20kg x 5 reps (44lbs)
1 arm DB row: 20kg x 5 reps (44lbs)

kensky

Squats 110
Bench 75
Deadlift 145
OHP 55
Pendlay 85

These are all based on reps of 5 with good form.

wolfchild59

I only do strength twice a week as part of my endurance half marathon training (though, I have seen improvements in my weights as well as my running improving once I added the strength). I go at one weight until I'm consistently in the 15+ reps week over week and then I increase the weight and go until breaking point until it increases to 15+ and so on. That's why some are at really low reps and some are higher, because a few lifts I more recently upped weight on and others are moving towards a weight increase.


All on a Universal Machine, because it's what I have in my apartment fitness center:

3 sets each of
Chest Press - 8-9 reps @ 55 lbs
Lat Pull - 6-7 reps @ 70 lbs
Leg Extensions - 20 reps @ 80 lbs (I go for higher reps, lower weight on all leg exercises because I'm recovering from a leg injury still)
Seated Row - 7-8 reps @ 85 lbs
Ab Crunch - 30 reps @ 40 lbs
Bicep Curls - 8-9 reps @ 40 lbs
Lunges - 15 reps, each leg, no added weight
Tricep Pushdown - 11-12 reps @ 40 lbs
Standing Row - 5-6 reps @ 55 lbs
Leg Curls - 20 reps @ 100 lbs
Overhead Press - 20 reps @ 10 lbs (this isn't on the machine and 10 lbs is the only free weight dumbell in the fitness center)
Shoulder Press - 6-7 reps @ 55 lbs
Squats - 20 reps with no added weight

XFitMojoMom

I'm not a weightlifter per se, but I crossfit and we do O-lifts often

Deadlift 245
Back Squat 185
Front Squat 145
OHS 100
Clean 120
Strict Press 97
Push Press (from Rack) 135
Bench Press 110 (but I haven't done that in a while - more like 100 these days)

I'm not sure about the machines - I've never used them and I feel like I'm missing some important groups (smaller muscles?) I know I really need to improve my lat strength so I started doing pullovers with a 16kg kettlebell. I guess I can try it with an O-bar, just haven't yet.

jaymek92

i do a lot of different lifts...
for my main/compound lifts:
bench 75x7
ohp 45x6
clean and jerk 65x10 (but i haven't done this in a REALLY long time)
back squat 95x6
front squat 80x5
deadlift 135x1 (or 115x5)
pendlay row 65x5

modernmom70

Just started new rules a couple weeks ago. I am in stage 1 and just completed workout 4 for both a and b. Which means my reps will go down an sets up so I imagine my next workout willl be heavier.

Workout A 2 x 12 unless noted
barbell squats 50
Pushups on upside bosu -I am able to do 65 regular ones all at once though....but then my body needs a few days rest LOL!
Seated Row 55
Step up 2 20lbs bb
Prone Jacknife 25 x2

Workout B 2 x 12 as well and I did this today
Deadlift 55
Dumbbell shoulder press 2 x 20bb
Wide grip lat pulldown 55
Lunge 2 x 20lb bb

kirkemorgan

Absolutely; so nice to see alot of deads and squats.Best I've had a client (female)do is 355lb squat, 285DL (no straps) and 185lb bench.

AnarchoGen

Just tryin to get an idea of how heavy/how many reps you lift for each muscle group...free weights and machines...

Me:
Biceps - Free 3x15 @10s lbs, Machine 3x15 @40lbs
Triceps - Free 3x15 @10s lbs, Machine 3x15 @50lbs
Back - Machine 3x12-15 @45-80lbs
Chest - Free 3x12 @15s lbs, Bar 3x12 @45-55, Machine 3x12 @50
Sqats - Free bar 3x8 @135 lbs (wth warm up set)
Quads - Machine 3x12 @ 50 lbs
Hamstrings - Machine 3x12 @ 50 lbs

Those are slightly rough and im increasing all the time...but thats an outline!

I'm still a newbie at lifting so the first month I started off at 12 reps, the 2nd month 8-10 reps, and now that I'm in the 3rd month I'm doing 15 reps. I think when I am done with these 2 competitions I'm in I'll go back to 8-10 reps. Same as you, I'm constantly increasing, I do have to use more caution with my back (an old lumbar sprain) and a couple knee injuries (squats, lunges are very challenging). Here's what I have so far, all of them are free weight unless otherwise noted.

Biceps: 3x15@15-20
Triceps: 3x15@15-20
Back: 3x15@ 60-75
Chest: 3x15 dumbbells: 25-30lbs, Barbell: 50-60lbs
Squats: 3x15@90-100
Quads: 3x15@115-125 (leg extensions machine)
Hamstrings: 3x15@90 (leg curl machine)
Shoulders: 3x15@5-15lbs

amccrazgrl

Updating:

All these are 4 sets of 10

Barbell Curls 40lbs
Skullcrusher 40lbs
^^I have to wait sometimes longer than a minute to get my 3rd and 4th sets for those

Lat Pulldown 80-85lbs
Barbell Bentover Row 40lbs
Seated Cable Row 70lbs
Dumbbell Row 25lbs
Bench Press 70lbs The bar is 45lbs and 12.5lbs on each side (which is 7lbs shy of half my body weight)
Smith Machine Squat 65lbs
Standing Calf 40lbs
Seated Calf 45lbs
Arnold Press 10-15lbs (sometimes my left shoulder hurts so I do less)
Lateral and Rear Delt Raise 10lbs
Assisted Dips -78lbs
Alternating Hammer Curl 15lbs (left arm weakest)
Seated Tricep Extension 20lbs
Cable Crossover 20lbs

My shoulders are my weakest. I do all the front/side/rear/fly's with 10lbs.
I can do 4 sets of 15 body weight pushups. I have now been using a bar that's about hips high to do side to side pushups ( wide hands). I can only do 8 total, 4 to each side.

DorisR184

Bump

TakeMyTai

amccrazgrl

Sled Leg Press 90lbs 10 reps

Is this for beginners or no? I'm curious because when I saw the weight I was a little shocked. I use the sled led press about twice a week and warm up with 250, and finish with 420lbs. Anything below 250 and I feel like I'm pushing air or just stretching

EbbySoo

ME NUMBERS:
Biceps - Unassisted chin ups for 6-10 reps. 22.5-30lbs single arm curls. 21's or single sets of 6-12. (No machines)

Triceps - Skullcrushers w/barbell 40lbs 10-12 reps. Single arm Skullcrushers, 15lbs 12-15 reps. Tricep cable push down 47.5 lbs (6-12 until failure back to back sets) weighted bench dips (25-35 lb plate) 8-15 reps. Tricep OH extension 15lbs to failure each set.

Back - Deadlifts 195*6. Good Mornings 70 lbs 6-10 reps per set. Unassisted pull ups (my max as of late is 8 due to cutting/training volume) usually 3 sets varying from 4-8 reps per set. Lat pulldowns 80-120lbs (8-15 reps, end of workout until failure). Barbell bent over rows, depends on the day max 110lb (6-12 reps per set) One arm dumbbell rows 50 lbs (6-12 reps). Face Pulls 67.5 lbs on cable machine.

Chest - Barbell warm up 45 lbs 12-15 reps. 1RM 145 (5 Years ago, working back up to it) right now PR is 130*4. Incline dumbbell press 50lbs (3-5 reps) 40/45 lbs (6-12 reps).

Squats - Max 160 (I don't squat a lot anymore my *kitten* is already huge, lol, I work into moderate weights higher volumes now)

Quads - Lunges 100lb total, 50lb in each hand, Bulgarian spsq, the same. Leg press, 170 lbs (8-15 reps)

Hamstrings - Deadlifts and weighted bridges.

Shoulders - warm up seated military 45 lb bar. Loaded 85 lbs (6-10 reps) Arnold press/OH press 35lb dumbbell, High incline bench press 40-45 lbs. Side laterals/delts 12.5lbs - 25 lbs.

EbbySoo

amccrazgrl

Sled Leg Press 90lbs 10 reps

Is this for beginners or no? I'm curious because when I saw the weight I was a little shocked. I use the sled led press about twice a week and warm up with 250, and finish with 420lbs. Anything below 250 and I feel like I'm pushing air or just stretching

How far down into the press are you coming with your legs, how close do your legs get to your chest at the bottom of the movement? Just curious, that's a lot of weight to be doing a full press back up, if your pressing that much in the sled, I'd love to see you squat!

Tasha_Star

Time to edit my numbers...

Just tryin to get an idea of how heavy/how many reps you lift for each muscle group...free weights and machines...* beside originals for updates

Me:
Biceps - Free 3x15 @10s lbs, Machine 3x15 @40lbs *Free now 15lbs each hand, machine now 60lbs
Triceps - Free 3x15 @10s lbs, Machine 3x15 @50lbs *Free now 15 each hand, machine 60
Back - Machine 3x12-15 @45-80lbs *60-120 machine and free weights
Chest - Free 3x12 @15s lbs, Bar 3x12 @45-55, Machine 3x12 @50 *free weights 25s in each hand, bar 65, machine 55-65
Sqats - Free bar 3x8 @135 lbs (wth warm up set) *same but now doing compound sets with smith machine *kitten* to ground
Quads - Machine 3x12 @ 50 lbs *60
Hamstrings - Machine 3x12 @ 50 lbs *55

new exercises...
*gravatron machine high knee/push downs single leg @ 120lbs
*Deadlifts added at 65lbs cuz my back is weak and i need to build slowly

Those are slightly rough and im increasing all the time...but thats an outline!

Tasha_Star

oops forgot...
*shoulders...15lb free weight shoulder press...machines anywhere from 50-60lbs
*5 unassisted chin ups, 3 sets total...last two sets the amount unassisted decreases
*unassisted dips, horizontal and vertical...