For the ladies that strength train

abigailm83

Just out of curiosity when you say you lift heavy how much do you lift??

Such as squats, cable fly, leg press ect......


I like to think that I'm doing good as far as the gains in the weight that I lift but maybe I was a weakling to start with and now I'm just average. :laugh:

MissAnjy

I use anywhere between 5-15 depending on the exercise. I follow CLX.

Sp1nGoddess

For me lifting heavy means up to 5-8 reps. I usually do the standard: work up to 12 then add more weight.

Right now I squat & dead lift 65#, but it's what's heavy for you. There are lots of ladies who lift more or less but it's the effort you put in that matters, not what others are doing.

PupyL

My goal for weights is 3 sets of 12 of each exercise.

I will not-so-proudly admit that I just began arm weights and can't do more than 5 lbs.

The hip abductor and leg machines hover around 100 lbs. I am 5'7", moderately fit and jog daily. But not strong.

chelso0o

I do body weight stuff because I'm still a good 70lbs overweight. I use the Jungle Gym XT and do dynamic squats, lunges, planks, pushups, box jumps.... stuff like that... plyometrics stuff. I do a lil bit of kettlebell work with 17lb bells, and use a 12lb medicine ball. That's it!

Angie_1MR

Just out of curiosity when you say you lift heavy how much do you lift??

Such as squats, cable fly, leg press ect......


I like to think that I'm doing good as far as the gains in the weight that I lift but maybe I was a weakling to start with and now I'm just average. :laugh:

Squat: 105
Bench press: 115
Leg extensions: 140
Dumbbell Shoulder Presses: 35
Deadlift: 125

woodsygirl

I'm just new working with NRWFW, at the moment I am doing:

25 lb weights with shoulder presses
20 lb weights with lounges
30 lb weights for the step-ups
130 lbs for seated row
10 lbs for crunches
25 lbs on each side (50 total) for squats
75 lbs for lat pull downs

Thats just what I can remember from my head, but i'm only doing 8 reps and 3 sets at the moment.

Sharon909

I have a professional trainer. I'm only on my 4th appt (with 20 more booked). She changes my reps each time. One day its 3 sets of 15, the next day its one set of 50, the next day its 2 sets of 15, depending on what she has me doing. She says one of the keys is to keep changing so your muscles dont know what to expect.
She also says no matter what you do, your last rep should be a real effort to finish. So if I"m doing 70 lb squat presses, my last few should be a struggle. If my first rep is a struggle she will lower the weights. Etc.

ATLMel

i can squat 30# + the bar....but I'm only slightly sure the bar is around 45#...maybe? I'm new to lifting but I love it.

I don't do anything like curls but my deadlift is about the same and I'm only at 10# for shoulder presses....thats a huge weak point for me.

tabinmaine

I know from another topic like this that I am not that strong yet... usually 5 sets of 5

Bench: 85 lbs
Squat: 125 lbs
Shoulder Press/bicep curls/lateral raises: 25lb dumbells
Leg Press: 130lbs plus machine
Lat Pull downs: 80lbs
Seated Cable Rows: 80 lbs
Deadlift: 115lbs

None of these are the amount I am capable of in 1 rep, but what I can do with 30 sec rest inbetween 5 sets of 5-8 reps

breyn2004

I work out at home so I don't use the machines, but for squats I do 20 lbs on a small bar (I'm not sure the weight of the bar), 15 pound dumbbells for lunges, 60 pounds for quad raises and 50 pounds for hamstring raises.

Anything is better than nothing so just do what you can!

thedreamhazer

For me lifting heavy means up to 5-8 reps. I usually do the standard: work up to 12 then add more weight.

Right now I squat & dead lift 65#, but it's what's heavy for you. There are lots of ladies who lift more or less but it's the effort you put in that matters, not what others are doing.

I agree with this. Heavy means lifting as much weight as you can with proper form for 5-8 reps, although same say 6-10.

For example, when I started lifting heavy meant a 30 lbs DB bench press. Now it's an 80 lbs DB bench press.

TorridSkies4

I do a circuit at the gym that works out my entire body. I do this 2-3 times a week (and I do pilates 2 times a week, and cardio 4-5 times a week).

My weights range anywhere from 35-110 lbs, and I do 3 sets of 10-12 reps. It's really whatever your comfortable with; you don't want to hurt yourself.

I say, start off with a weight that isn't easy but won't kill you. Whenever that starts feeling too easy, bump up the weights by 5-10 lbs.

Note: I am NOT an expert on this, this is just what's been working for me.

Good luck!

krissypea79

I lift as heavy as I can so that when I get to the 12th or 15th rep, I can still do it, but one more might be difficult to do with good form. Squats I usually put 15lb on each side of the bar, seated rows and lat pull-downs I do 70lb, deadlift 50lb. I am doing "The New Rules of Lifting for Women" routine, Stage 1, and I absolutely LOVE it!

ATLMel

I lift as heavy as I can so that when I get to the 12th or 15th rep, I can still do it, but one more might be difficult to do with good form. Squats I usually put 15lb on each side of the bar, seated rows and lat pull-downs I do 70lb, deadlift 50lb. I am doing "The New Rules of Lifting for Women" routine, Stage 1, and I absolutely LOVE it!

I'm doing the same. And love it also.

RunHardBeStrong

You have to do what's challenging for you. Trying to push it too quickly will just set you back with injury...been there done that Yes push yourself and move up in weights but don't hurry it along too much. I currently am deadlifting 95#, squatting 80#, shoulder press ups 30#, lunging with 50#, lat pulls/seated rows 180#. These numbers are too heavy for some girls, too light for others but at the moment perfect for me. I move up in weights about every 3 workouts. I started with 5 lb dumbells because literally that's all I could do. You will get there with patience and perseverence!

MsTanya77

I lift anywhere from 20-50lbs upper body/ 50-120 lower body depending on the body area. I do a rep set of 12x10x8x6x12, increasing weight as I decrease reps. I take a minute rest between sets and a three min rest between exercise groups.

AshleyNicoleRoutson

I always lift my max. Depending on the amount of reps and sets depends on the amount of weight i can do. For my main lifts like squat , bench, and deadlift with a low rep range (usually 8-10 reps for 3 sets)

Squat: 155lbs
Bench: 90lbs
Deadlift: 155lbs

If i were to be doing more sets or more reps each lift would decrease about 10lbs.

I also make sure to switch my lifting routine up every 6 weeks or less. To continue with the muscle confusion

BAMFMeredith

Generally speaking, most upper body dumbbell exercises I use 15 lbs dumbbells, and as for lower body, it varies. I hold 20 lbs dumbbells in each hand when I do lunges, typically squat around 65-70 lbs, and deadlift 80 right now...hoping to be able to deadlift my body weight (or more) some day!

viclee1

it's amazing to see the variability, "heavy" sure means different things to different people. We all have our stronger muscle groups. it's about your effort and reps. Here's some examples of where I'm at:

barbell squats 20lbs + bar
leg press 50lbs
leg extensions 50lbs
lying hamstring curls 50lbs
standing calves 115lbs
lateral pull downs 60lbs
bicep curls 10lbs
seated row 50lbs

HorrorChix89

Just out of curiosity when you say you lift heavy how much do you lift??

Such as squats, cable fly, leg press ect......


I like to think that I'm doing good as far as the gains in the weight that I lift but maybe I was a weakling to start with and now I'm just average. :laugh:

Have no idea what cable fly is, and I don't even do squats (unless it's in Zumba).

Leg Press: 40lbs
Leg Curl: ^^^
Pec Fly: 20-30lbs
Bicep Curls: 20lbs
Chest Press: 25lbs
Adductor/Abductor: 25-35lbs
Leg Extension: 30lbs

rbccbrown

Bump

WinWinGo

I don't lift much anymore (no gym membership) but I think I used to do 3 sets of 12 with a 25 or 30 pound weight for biceps curls. I think my leg machines were all in the 100-90 range at 4 or 5 sets of 16.
Memory's fuzzy though... That was ages ago.

Lozze

Another one who does NROLFW. I'm currently lifting

8kg/17 lb weights with shoulder presses (each arm)
124kg/26lb weights with lunges (each arm)
14lg30lb weights for the step-ups (each arm)
40kg/88lbs for seated row
45kg/99lbs for both squats, deadlifts and lat pulldowns
Am able to do two full push ups in a row! EEEEEEE!


A lot of these have been doubled from when I started. Some have been lower because of form (i loathe lunges)

RunHardBeStrong

Another one who does NROLFW. I'm currently lifting

8kg/17 lb weights with shoulder presses (each arm)
124kg/26lb weights with lunges (each arm)
14lg30lb weights for the step-ups (each arm)
40kg/88lbs for seated row
45kg/99lbs for both squats, deadlifts and lat pulldowns
Am able to do two full push ups in a row! EEEEEEE!


A lot of these have been doubled from when I started. Some have been lower because of form (i loathe lunges)

Lunges are my enemy! I just started phase 2 last night and the split lunges about killed me but I kept going.....

spazofthedead

I've been following Stronglifts 5x5 since January. My current numbers are:

Squat: 150lbs
Bench: 85lbs
Row: 90lbs
OHP: 60lbs
Deadlift: 200lbs

I've been slacking off lately on deadlifts and squats because of a hip flexor injury.

meshashesha2012

doing NROL4W

My current weights are

Squats - 170
deads - 160
lat pulldown : 127.5
seated row : 110
dumbbell shoulder press : 35
pushups : decline on 3 step risers
barbell step ups on 20" step : 60

positivelyJ

I've been following Stronglifts 5x5 since January. My current numbers are:

Squat: 150lbs
Bench: 85lbs
Row: 90lbs
OHP: 60lbs
Deadlift: 200lbs

I've been slacking off lately on deadlifts and squats because of a hip flexor injury.

What is Stronglifts 5x5 ?

allynady

bump

yesthistime

Women strength training groups:

http://www.myfitnesspal.com/groups/home/771-women-strength-training
http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

Generalle

I'm lifting pretty heavy right now - love it!!!
Squats =165lbs
Bench press = 110lbs
Shoulder press = 90lbs
Deadlifts = 155lbs
Lat pulldown = 130lbs
Seated row = 140lbs

I'm almost at the point of being able to do a full chin up - unassisted, and can do 50 (full) push ups in a minute. I try and lift more each time I go too