Ladies, how heavy?

alltacht

Hey everyone. I recently started a bodytone class, where we use a barbell. The instructor fitted me with two 5kg weights to begin and for the class we did different excercises. Having never done this before I was a bit sore the next day especially the arms (protein shake helped!) but I was wondering how heavy should I be going for to see the best results? I see a lot on here about lifting heavy for a few reps whereas in this class its more about the reps (which was very challenging). What is the difference is what Im wondering? Of course Ill have to build the weight over time but reading through a lot of posts here there are many people saying there is no point in lifting if not heavy? Thanks!

princessquitealot

I've been strength toning for years, lotsa reps, lotsa pulsing not lotsa weight. The heaviest bell I use is 12 pounds and most of the time if I'm feeling off I can sail through my routine with 10 #'s. One of the major benefits I've reaped is posture. I sit up straighter, and my stomach is engaged until I sleep. With low weights and high reps you'll see definition. Your muscles should get long and lean...versus bunched up and bulgy if that makes sense. A couple of the women I take classes with are amazingly muscular looking with 12 and 15 pound bells. I'd try it for a month or two then decide.

alltacht

I've been strength toning for years, lotsa reps, lotsa pulsing not lotsa weight. The heaviest bell I use is 12 pounds and most of the time if I'm feeling off I can sail through my routine with 10 #'s. One of the major benefits I've reaped is posture. I sit up straighter, and my stomach is engaged until I sleep. With low weights and high reps you'll see definition. Your muscles should get long and lean...versus bunched up and bulgy if that makes sense. A couple of the women I take classes with are amazingly muscular looking with 12 and 15 pound bells. I'd try it for a month or two then decide.

Thanks that helps, I suppose the main thing is to push yourself enough but not too much. I guess any kind of strength training is better than none I just see so much on here about how lifting light does nothing for body shape and after losing the bulk of my weight toning is my focus. Thanks for your reply:)

spazofthedead

Sounds like that class is more cardio-oriented and less strength-oriented. If you really wanted to get into strength training, you'd shoot for 3-5 sets of 3-6 reps, ideally. If you can go higher than 8-10 reps, it's too light.

I know everyone's different, but I've been focusing on heavy lifts for a few months and I'd be bored out of my skull with 2.5kg weights, even at high reps. Right now I'm pushing a 160lb squat, 200lb deadlift and 90lb bench for 5 reps.

Also, the thing about bulky vs lean muscles and light weight for high reps... is ****. It might work eventually but heavier lifting is much, much simpler and a million times more efficient. Lift heavy things and enjoy a lovely body.

sleepytexan

I've been lifting free weights since March. I started with New Rules of Lifting for Women, and have switched over to Stronglifts,com.

I've deloaded once on squats and deadlifts, and just started the other 3 with my switch to SL. I am currently at:

SQUATS: 105#
DEADLIFTS: 115#


BENCHPRESS: 55#
OVERHEAD PRESS: 50#
PENDLAY ROW: 75#

UrbanRunner81

lift as heavy as can with fewer reps. That is what I do. I find it really efficient as well.

alltacht

Thanks everyone for the replies, time to kick some heavy weight *kitten*

dad106

I've been strength toning for years, lotsa reps, lotsa pulsing not lotsa weight. The heaviest bell I use is 12 pounds and most of the time if I'm feeling off I can sail through my routine with 10 #'s. One of the major benefits I've reaped is posture. I sit up straighter, and my stomach is engaged until I sleep. With low weights and high reps you'll see definition. Your muscles should get long and lean...versus bunched up and bulgy if that makes sense. A couple of the women I take classes with are amazingly muscular looking with 12 and 15 pound bells. I'd try it for a month or two then decide.

This is absolute bull hockey. You can't make muscles long and lean or bunched up and bulgy.

To OP:
Lift heavy.. and don't let others tell you other wise. We don't have the testosterone like men to get big and bulky. Also, as long as you are eating in a deficit, you will not gain muscle.

Can you make the muscles more pronounced by losing body fat? Yes.. but you can also make them less pronounced by adding body fat.

tamsinwhitfield

My trainer gave me some incredibly simple advice about lifting / choosing weights - basically "it should never be comfortable". He advised that at the end of my (relatively low) reps, the last few lifts should always be a struggle, and if they're no longer proving challenging it's time to bump up the weight. Possibly pretty obvious, but seems to be working!

mandylooo

10kg + the bar is a good starting weight (25 lb ish) and if you were sore the next day, the it did work. Shift the weight up when it stops hurting.

These type of high rep classes build endurance in the muscle. If you want to increase muscle size or strength, then you need to lift heavier weights at lower reps and eat a surplus as suggested by some of those posting above. It is up to you what you want to achieve.