about to go lift weights and was wondering...

mommajolynn

Should I lift the 15 pound weights or the 30? I haven't had a chance to buy that Heavy Lifting for Women book but I am interested in it.

I don't want to lift the danty 5lb weights thats for sure.. I would like to build some muscle but I have heard that while I'm loosing my weight I should lift low weights with a lot of reps to help burn the fat and then lift heavy when I get to my goal weight to help tone and maintain..

I love doing my cardio but I also want to be able to get on the ground and do some push ups..

So what I'm asking is.. should I lift light with a lot of reps (I have a lot of fat on my arms) or lift heavy with only a few reps to help build up my muscle..

*edit* and if anyone can understand what I'm trying to say here I will be amazed.. talking is NOT my thing haha

mmurelli

low weight high reps

FlittyGetsFit

Lifting heavy is all relative to your own strength. I often feel like a complete wimp using my 2.5 - 5lb dumbells, but I have no strength at all and they are heavy for me! It's only taken 2 workouts to increase weight for some of my exercises, so I'm making progress. As long as you are challenging yourself, then the actual number doesn't matter.

I tend to go "heavy" with few reps, I find I feel like I've really worked!

Rocbola

low weight high reps

This is best for most situations. I agree, go with the lighter weight, and lift it more times. Unless you want to get bulky...

HotMamaByVday

It should be work! So heavy weight. I am doing New Rules of Weight Lifting for Women and it is important that it feels like work. Otherwise, what's the point?

Kmsnomaha

In NROL the emphasize heavy weights. In the first stage you start out with 3 sets of 15. Use the heaviest weight you can in order to make it through all 3 sets. If the weight feels too light in the first set, increase in the 2nd set. Etc...

mommajolynn

lol the 15 pounds will be work cuz I can only do maybe 5 reps before my arms start shaking

HotMamaByVday

low weight high reps

This is best for most situations. I agree, go with the lighter weight, and lift it more times. Unless you want to get bulky...

So not true! You will not get bulky. I hate this myth.

HotMamaByVday

Can you move up to 20 instead of 30?

mommajolynn

Can you move up to 20 instead of 30?

no I only have 10, 15, and 30 pound dumbells but I can probably pick up some 20lbs weights tomorrow after work

babycook

low weight high reps

This is best for most situations. I agree, go with the lighter weight, and lift it more times. Unless you want to get bulky...

So not true! You will not get bulky. I hate this myth.

I agree. Women don`t bulk up like men. They don`t have the hormones to do so.

to do so

aproc

low weight high reps

This is best for most situations. I agree, go with the lighter weight, and lift it more times. Unless you want to get bulky...

^^ Not true...at all. You will not get bulky from lifting heavy. =/ Lift as heavy as you can. If you make it to 12 reps and could go for more reps then bump up the weight.

aproc

Can you move up to 20 instead of 30?

no I only have 10, 15, and 30 pound dumbells but I can probably pick up some 20lbs weights tomorrow after work

If you can do the 30 then I say definitely go for it. I make progress by at least trying a higher weight almost every workout. If I can only get out 1 or 2 reps, then I will do that along with my reps with the weight I can manage 8-12. Doing that every time, you should start to improve on reps and eventually be able to move up again.

kazzari

Always better to go heavier if you want any visible results. When you are first starting, you should not go too heavy as your tendons and ligaments adapt more slowly than your muscles, so pick up a weight that is heavy enough that you can't do more than 10-12 reps for the first couple of weeks, then drop the reps and increase the weight. High reps, low weight is antiquated advice for anyone...waste of time. You can get the cardio effect lifting heavy weights and keeping rest periods short...30s-1:30.

ironanimal

Different exercises should require you use both. I'll give you some examples of my own lifts;

Chest Flyes; 17.5kg
Hammer Curls; 20kg
Tricep Raise (single arm): 15kg
^ 3 different dumbbell exercises.

Also, you can't get bulky unless you have some kind of hormonal imbalance that means you'll have more testosterone than a man. A male intentionally looking to put on muscle will be doing well on 1-2lbs a MONTH. Women have around 1/16th the testosterone of men.

A lot of women confuse muscle swell, which is water and nutrition being pumped into the muscle for repair, with instant growth. Don't make that mistake and get scared off

The generally accepted rep ranges are;
5-6 reps to failure - strength and fat loss
8-12 reps to failure - muscle size
15+ - muscular endurance

And finally; heavy is subjective. Your heavy is different to my heavy, you know?

matt_h76

As most have said here you need to lift heavy with low reps. You need to aim to lift as much as is comfortable where you are able to lift a maximum of 10 to 12 reps, ideally 6 - 8 reps (no more) before reaching muscle failure.

As most have mentioned, it is a complete myth that lifting heavy makes a woman bulk up. You actually get a perfect physique. Women don't have the hormones to bulk up. Even men find I very difficult to bulk up. Do definitely read the New Rules Of Lifting For Women.

Casey45

In NROL the emphasize heavy weights. In the first stage you start out with 3 sets of 15. Use the heaviest weight you can in order to make it through all 3 sets. If the weight feels too light in the first set, increase in the 2nd set. Etc...

this

DixiedoesMFP

Lift as heavy as you can. You get better results in less time than you can go do something else.

Casey45

low weight high reps

This is best for most situations. I agree, go with the lighter weight, and lift it more times. Unless you want to get bulky...

^^ Not true...at all. You will not get bulky from lifting heavy. =/ Lift as heavy as you can. If you make it to 12 reps and could go for more reps then bump up the weight.

Bulk requires testosterone. Most women don't have as much as men, therefore, not as much bulky muscles. Also, the fat on your arms won't go away with weight lifting. To think you need to adjust your weights just for the fat on your arms sounds suspiciously like 'spot reduction". The fat goes away with calorie burn and OVERALL fat/weight loss. The weight lifting strengthens and eventually builds muscle. As fat is burned away, muscle is more easily visible. Example, everybody has six pack abs, it's just that some people have a layer of fat on top, and the muscles aren't strong. Lose fat, get strong, and abs improve.

ninerbuff

low weight high reps

Incorrect. Doesn't help with strength or increasing RMR. Does help with building muscular endurance but doesn't enhance the physical look of muscle.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff

Lift heavy as you can up to 8 reps for most exercises.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

DBell28

you will NOT get bulky. I am 5'2" and now 110 - trying to put muscle on. Ive been lifting VERY heavy the past 3-4 weeks and its finally starting to show. I do cardio intervals in between sets.

Yanicka1

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lift heavy 3 series of 6 reps and as you can see, not bulky.

HMVOL7409

Low weight w/high reps for fear of bulking responses baffle me. Please don't follow this idea. I've found lifting as much as I can for 6-8 reps yield better results.

mommajolynn

low weight high reps

This is best for most situations. I agree, go with the lighter weight, and lift it more times. Unless you want to get bulky...

^^ Not true...at all. You will not get bulky from lifting heavy. =/ Lift as heavy as you can. If you make it to 12 reps and could go for more reps then bump up the weight.

Bulk requires testosterone. Most women don't have as much as men, therefore, not as much bulky muscles. Also, the fat on your arms won't go away with weight lifting. To think you need to adjust your weights just for the fat on your arms sounds suspiciously like 'spot reduction". The fat goes away with calorie burn and OVERALL fat/weight loss. The weight lifting strengthens and eventually builds muscle. As fat is burned away, muscle is more easily visible. Example, everybody has six pack abs, it's just that some people have a layer of fat on top, and the muscles aren't strong. Lose fat, get strong, and abs improve.

NO NO NO!! NOT TRYING TO SPOT REDUCE lol. I know that isn't possible. What I want to do is work on the strength in my arms to help burn more calories during the day because that's what muscle does right? I want to build muscle in my arms so I can get down on the ground and do more than one half of a push up. I did ROTC in high school and was able to do 40 push ups in a minute.. now.. can't even do one. of course that was almost 10 years ago lol But I enjoyed doing the push ups so that's what I want to do.

DixiedoesMFP

Start with incline pushups (against the wall), then "girlie" pushups (on your knees), then "real" pushups.
Also work your legs & butt: squats, deadlifts, lunges, etc. Those muscles are even bigger...so bigger burn.

And please don't think you'll get bulky. I've gone from a tight size 10 to a loose size 6. Not bulky!!

FrugalMomsRock75

low weight high reps

This is best for most situations. I agree, go with the lighter weight, and lift it more times. Unless you want to get bulky...

This is a joke, right? O.o

WOMEN CAN'T GET BULKY!!! We don't have enough testosterone. We have just enough of that to make us want our men now and then... and some don't even have enough for THAT! :laugh:


OP: use the highest weight you're comfortable with and can maintain good form with. Do fewer reps, higher weight.

SweetSammie

Depends on what you are doing. I just started with a trainer, and I am using 15 lb dumbbells for some things. When I am using a machine, it is more likely to be 25-45 lbs, depending on the muscle group/motion. When doing 3 sets of 15 reps, these weights are arm-shakingly challenging right now.

Stixx28

Thats Right.

Do weights that will almost fail after 10 reps. 3 sets. After a few weeks adjust weights as you strengthen. Lean toward heavy less reps.

SweetSammie

I am actually doing a 2 for 1 deal with training, so it is a friend and I working out together with a trainer. So, I will do 15 reps of weight training, then do lunges or some other move while my friend lifts weights... then we switch until we have both done 3 reps of each. I think this allows the weight to be higher, because those muscles get a good break before they are used again. It also uses the down time to get things done.

aimeem2

You will NOT bulk up unless you lift very heavy weights for many hours a day and take tons of supplements. That said, the size of your weights are going to change with each exercise. The weights I use for tricep extensions, bicep curls, shoulder presses and chest presses are vastly different. You're not going to grab one set of weights and do everything with them!