Ladies Lift Heavy Advice

sarahsxt
sarahsxt Posts: 66
in Fitness and Exercise
I heard that weight training is great for women, especially using heavier weights, but I have no idea where to start or what weights to use! Help! Please answer the following questions, thank you. I appreciate it.

1. Do you have a favourite weight training routine (ie. DvD, Youtube Video, Book)?
2. Which weights do you most commonly use? (ie. 6lbs, 8lbs, 10lbs, 12lbs?)

Replies

  • chelsea_thatsme
    chelsea_thatsme Posts: 138 Member
    "new rules of weight lifting for women" is a great book with lots of great advice that you might want to check out! haven't gotten around to reading it myself but i have heard a lot of good things!
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Try either the New Rules of Lifting for Women or StrongLifts 5 x 5.

    I think you might not quite grasp 'lifting heavy' by the weights you've suggested.

    I'm doing StrongLifts, and I'm currently doing:

    Squats/Deadlifts 50kg/110lbs.
    Chest Press 45kg/99lbs.
    Overhead Press 20kg/44lbs.
    Row 25kg/77lbs.
  • Spanaval
    Spanaval Posts: 1,200 Member
    Starting Strength is another good one. The kind of weights you're talking about is good for muscle endurance training. Weight lifting is lifting as heavy as you can. As in, you should not be able to do more than 10 reps or so per set. For most people, that would be a lot heavier.
  • alexandria412
    alexandria412 Posts: 177 Member
    New Rules of Lifting! There's also a great group on here - search NROL4W
  • wellbert
    wellbert Posts: 3,924 Member
    My wife does starting strength and LOVES it.
  • _HeathBar_
    _HeathBar_ Posts: 902 Member
    Reading "New Rules of Lifting for Women" is a great place to start, it's very informative. I'm not a big fan of their actual lifting program though.

    Actual lifting programs I would recommend are StrongLifts 5x5 or Starting Strength by Mark Rippertoe. I'm currently doing Stronglifts and have been making good progress with it.

    I'm currently squatting 105lbs, Benching 70lbs and Dead lifting 135lbs. I don't even know where the 5, 10 and 15 lb free weights are in my gym. :glasses:

    Good luck.
  • spazofthedead
    spazofthedead Posts: 175 Member
    I heard that weight training is great for women, especially using heavier weights, but I have no idea where to start or what weights to use! Help! Please answer the following questions, thank you. I appreciate it.

    1. Do you have a favourite weight training routine (ie. DvD, Youtube Video, Book)?
    2. Which weights do you most commonly use? (ie. 6lbs, 8lbs, 10lbs, 12lbs?)

    1. I use a program called Stronglifts 5x5. It's based on a book called Starting Strength that uses compound lifts in a format designed for beginners.

    2. The weight depends on the exercise. I can squat about 150lbs, deadlift 200lbs, bench press 85lbs, row 85lbs and overhead press 65lbs. This is all with a barbell, btw, not dumbbells. (for reference, I'm 5'6" and 158lbs)

Categories