Strength Training for women

misty2ann

I know that there are probably a million topics on this, but I just want a little information from some of you. I have been doing some ST in my routines but I am just not sure how much I should be doing. I know that ST isn't going to turn me into the hulk woman....but I do want lean muscles. I have seen people say to do lighter weights with more reps.....I have seen to do less reps with higher weights.....what seems to work for you all? I use the machines at the gym.....I am not comfortable yet with the free style weights. It is all just so confusing and I really want to get the most out of my workouts. Thanks everyone!

parvati

I lift weights, both free weights & machines at the gym. Low weights & high reps isnt necessarliy the way to go, my advise is Go heavy, i am lifting at my max & trying to progress & get heavier, that is the best way to see increases in lean muscle!

Make sure you are doing an exercise for each body part & You must work the opposing muscle group too or you will create imbalances in your body & therefore could easily get injured... Ex. If you work your biceps, you must work your triceps... If you work your hamstrimgs then you must work your quads... Also when it comes to your shoulder you have to hit all 3 muscles...
Until you are cinfident & comfortab,e stick to the circuit machines, youre less likely to het hurt that way.
Hope this helps...

Taylerr88

gaining lean mass is the basically the same thing for both gals and gents.

eat in a surplus + get on a program that has you getting stronger. ( progressive overload )

you can really do whatever rep amount you want. people just just tend to make faster strength gains with low reps. making it more beneficial. high reps are usually for endurance.. and kinda pointless in my opinion.

funkycamper

When I started back to lifting weights in August, I did low weights/high reps. It felt good and I gradually increased the weights I was lifting but I saw no change in my body. End of December, I switched to heavy weights/low reps and, while I didn't lose a pound for about 45 days, I went down a pant size and all my shirts got much looser, and observant people have noticed a change in my body shape as I'm becoming more of an hourglass than a pear. While I'm only down about 4# since mid-February, those pants are getting loose. Woot! Heavy weights/low reps. You won't regret it.

Kim55555

For what its worth... Lifting really light weights with a ton of repeition like I see some women do at my gym does nothing for you! You might as well pick up a knitting needle and do some crochet!

Edited to say:

I usually lift heavy and when I feel my body needs a change of program I'll sometimes do an endurance type workout but even when I'm peforming higher reps I use a moderate weight not a light weight so my body is working hard. Atm to switch things up a bit I've decided to try something totally new to me body pump. I'm loving it! Hooked.

misty2ann

Thanks, Everyone for the tips! I think I am going to up the weight on the machines and do fewer reps and see how that goes for a while. Again, thanks!