Got any top tips for women lifting weights?

yankeedownsouth

Great suggestions in this thread. Saving for later...

thefuzz1290

*points at the search button* (or just look a few topics down, there's bound to be at least 2 similar threads as 5 or more similar threads get posted daily)

Anyways here's the short answers:

- You won't bulk (women don't produce enough testosterone)
- You're lifting too light, you should be lifting as much as you can up to 8 reps (barely getting 8 reps with good form)
- Concentrate on Olympic Lifts (bench press, military press, squats, deadlifts)
- Form, form, and form.
- New Rules of Lifting For Women and Starting Strength are two books you should read
- Websites, such as www.bodybuilding.com have routines for beginners with videos on how to complete each exercise

Thank you for your response, the bullet points were what I was hoping for and i will definitely take them into account, especially the lifting heavier.

HOWEVER, the whole *point at the search button* gets on my tits

There's always someone on a forum that seems to think that anyone who posts a topic *that may have been covered a zillion times in some form* doesn't know how to use this function

I may not be the sharpest tool in the box but I know how to look through archived posts, why the assumption I haven't already looked and not found a response I like?

I made a new topic because I wanted the most up to date responses. How many new people join the forum each week? Maybe they have something relevant to say to a new post on a certain subject?

I also know how to use Google, but since I've grown to like this forum and some of the members responses I would rather read a collective of MFP answers

But sorry to waste some forum space for my topic that might of helped a few others too

:grumble:

Yes !! I like your answer lol.. I have had that response before as well or noone answered at all.. llol well any how I wish i could give you some tips to however i just started on the lifting heavy as well.. when i was younger high reps and light weights was good but my metabolism is not liek it used ot be so im thinking heavey weights will help build muscle and in turn burn more fat.. i hope. I went to this thread becuase I to would love to hear more responses. Thanks for posting

Funny, your response took longer than the search would have.... :P

Luthorcrow

First, never, ever do any exercise for your triceps. It is just an incredible waste of time.

Absolutes are always wrong. There's nothing wrong with isolation work (despite what the Rippetoe nutswingers will tell you), but it should usually be secondary to compound work...

Anything will work if you are determined enough. But the fact is there is a return on investment for any exercise and unless you are juicing or rarely genetically gifted, you have a finite capacity for training. Wasting that energy on muscles that will get all the work they need during compound exercises, generally, is a waste of time. Sure we can make cases for special circumstances were certain isolation exercises can be beneficial as a support exercise. But that would be the exception rather than the rule and definitely would not include triceps.

Picola1984

Some really good answers in here guys, thanks. Glad its helped others too

RonSwanson66

Wasting that energy on muscles that will get all the work they need during compound exercises, generally, is a waste of time. Sure we can make cases for special circumstances were certain isolation exercises can be beneficial as a support exercise. But that would be the exception rather than the rule and definitely would not include triceps.

Where are you getting your information? Because it's clear you don't have the slightest idea what you're talking about.

bethvandenberg

I'm sure others have mentioned this but "The New Rules of Weight Lifting for Women" is great. I got it from the library.

lloyd1999

although everyone has their opinion, mine is to use what you have...push ups..they will make every muscle in your body work..
from the arms to core..becarefull if doing squats knees can come into play. If your just looking for tight arms light weights and more reps is my key. Making the last 3 lifts count, and yes dont lose the form or it will be a waste of time and may cause injury.

songbyrdsweet

No difference between man-lifting and woman-lifting. Heavy and often!

kfox15

Vote up for New Rules it's fantastic. Uber vote up for nixing the bunny weights and going for it. Muscle on a women is awesome and unless you shoot up testosterone you will not look like a beast.

RonSwanson66

although everyone has their opinion, mine is to use what you have...push ups..they will make every muscle in your body work..
from the arms to core..

Push-ups are fine, but they don't even come close to hitting "every muscle"

becarefull if doing squats knees can come into play.

Proper form and full depth will usually make this a non-issue

If your just looking for tight arms light weights and more reps is my key.

Stop that.

Luthorcrow

Why would you say never do exercises just for the triceps? Saying they'll get all the work they need from other lifts is like saying you shouldn't do abs because you use them every day. I do crazy tricep work because they are incredibly important in the bench using gear. When in doubt, do more triceps! For the average girl, okay maybe they aren't a big deal. But saying not to do them is
amateur!

No it is not at all the same. Yes, your core is involved and gets work from squats, etc. but triceps are directly involved in many lifts including bench press, overhead press, all row variations, chin-ups, etc. Hey, if you want to do them knock yourself out but it just a much a waste of time as arm curls. Leave isolation exercises to body builders and vain amateurs.

My trainer has me doing lots of tricep work, has really helped me reduce the "bat wings". As for not using machines- its like any tool- use them correctly with good form and challenging weight.

Losing your bats wings probably has more to do with fat loss. You would have developed the same or better triceps doing overhead presses, bench presses, barbell rows, etc.

Yes, machines are just another tool but unless you have a specific injury that requires one, they are an inferior tool. Outside of cable machines, most strength machines are inferior to the equivalent free weight or body weight exercise because they isolate the muscle worked on a linear path. The result is your supporting stabilizing muscles get little to no work. Your are almost always better off not using them. Keep in mind 90% of the strength machines are holders overs from the fitness trends of the 70s. To the uninitiated machines look less intimidating and safer. People tend to over trust technology over sweat and effort.

RonSwanson66

but triceps are directly involved in many lifts including bench press, overhead press, all row variations, chin-ups, etc

Your knowledge of human physiology is laughable.

songbyrdsweet

Why would you say never do exercises just for the triceps? Saying they'll get all the work they need from other lifts is like saying you shouldn't do abs because you use them every day. I do crazy tricep work because they are incredibly important in the bench using gear. When in doubt, do more triceps! For the average girl, okay maybe they aren't a big deal. But saying not to do them is
amateur!

No it is not at all the same. Yes, your core is involved and gets work from squats, etc. but triceps are directly involved in many lifts including bench press, overhead press, all row variations, chin-ups, etc. Hey, if you want to do them knock yourself out but it just a much a waste of time as arm curls. Leave isolation exercises to body builders and vain amateurs.

My trainer has me doing lots of tricep work, has really helped me reduce the "bat wings". As for not using machines- its like any tool- use them correctly with good form and challenging weight.

Losing your bats wings probably has more to do with fat loss. You would have developed the same or better triceps doing overhead presses, bench presses, barbell rows, etc.

Yes, machines are just another tool but unless you have a specific injury that requires one, they are an inferior tool. Outside of cable machines, most strength machines are inferior to the equivalent free weight or body weight exercise because they isolate the muscle worked on a linear path. The result is your supporting stabilizing muscles get little to no work. Your are almost always better off not using them. Keep in mind 90% of the strength machines are holders overs from the fitness trends of the 70s. To the uninitiated machines look less intimidating and safer. People tend to over trust technology over sweat and effort.

I wouldn't do triceps exercises either if I thought EVERY arm movement utilized them...heehee...

Luthorcrow

but triceps are directly involved in many lifts including bench press, overhead press, all row variations, chin-ups, etc

Your knowledge of human physiology is laughable.

If pumping your ego on internet forums gets your e-penis hard good for you but don't expect me to take you seriously.

JennieAL

but triceps are directly involved in many lifts including bench press, overhead press, all row variations, chin-ups, etc

Your knowledge of human physiology is laughable.

If pumping your ego on internet forums gets your e-penis hard good for you but don't expect me to take you seriously.

:laugh:

E-Penis

BeautyFromPain

*points at the search button* (or just look a few topics down, there's bound to be at least 2 similar threads as 5 or more similar threads get posted daily)

Anyways here's the short answers:

- You won't bulk (women don't produce enough testosterone)
- You're lifting too light, you should be lifting as much as you can up to 8 reps (barely getting 8 reps with good form)
- Concentrate on Olympic Lifts (bench press, military press, squats, deadlifts)
- Form, form, and form.
- New Rules of Lifting For Women and Starting Strength are two books you should read
- Websites, such as www.bodybuilding.com have routines for beginners with videos on how to complete each exercise

This is good advice... if you are just starting out you can do up to 12 reps cos you will gain strength when starting out no matter what. But after that 4-6 reps is best.

BeautyFromPain

I am in training to become a Personal Trainer and was told that you need to do use each major muscle group the same amount of times. I.e. you do 3 abs exercises, you do 3 arms exercises, you do 3 upper back exercises, etc.

machinegunkate

boomp.

lulabellewoowoo

Im going on week 6 of Jamie Easons 12 week trainer on bodybuilding.com. It has been TOUGH, I mean really really TOUGH! Im lifting more weight than I ever have before, more reps then I ever have and guess what!!! I CAN SEE MY BODY CHANGING! Seriously! My arms are getting crazy definition, my legs and butt are toning up and getting beautiful lines, my stomach is shrinking. Its a TON of work, but it works--- and--- ITS FREE! There are a bunch of us in a group on here doing it if you search groups for it.

Hubby and I started this eight weeks ago as he wanted us to lift weights together and I wanted a "girly" workout. Yeah, right! It is awesome. Got my sister into now too and we are steady going. I LOVE IT!!! Am now able to do chin ups, dips with no assist and just my body weight. Haven't lost a lb, actually gained 5, but pants are loser so can't complain. Also switched from running to stair climber and noticed a huge difference in the supplement of this type of cardio.

SmashleeWpg

Im going on week 6 of Jamie Easons 12 week trainer on bodybuilding.com. It has been TOUGH, I mean really really TOUGH! Im lifting more weight than I ever have before, more reps then I ever have and guess what!!! I CAN SEE MY BODY CHANGING! Seriously! My arms are getting crazy definition, my legs and butt are toning up and getting beautiful lines, my stomach is shrinking. Its a TON of work, but it works--- and--- ITS FREE! There are a bunch of us in a group on here doing it if you search groups for it.

LOVE to hear this, and I suggested this to OP as well. I just started the program and know it's going to be a perfect fit since I'd rather lift than do cardio any day. But it's always motivating to hear from someone who is well into a program and loving the results! AWESOME