Wanting to "lift heavy"... but too weak to start!

LaurenAOK

I'm wondering if other women have dealt with this!

I've never been very into athletics, except basketball in middle school and dance all through high school. That being said, I've never been very strong at all. Especially after I graduated high school and stopped dancing.

Now I've been wanting to start "lifting heavy" as I've seen such great success stories with it. The problem is, I feel I don't have the physical capacity to lift heavy at all! I completed Stage 1 of NROLFW but the most I could use by the end was 10-15lb dumbbells depending on the exercise (I don't have access to a barbell so I have to use dumbbells. Yeah, no barbell at my little gym, it sucks.) Yesterday I attempted a bench press for the first time and I could only do 2 sets of 8 reps at 65lbs. I felt so pathetic!

I just feel kind of discouraged because I always see posts on here of women being like, "Just started lifting heavy today, squatted with a 75lb barbell and it felt great!" Lol I don't think I could even pick up a standard 45lb barbell of the ground, let alone squat with it. I squat with about 25lbs (two 12.5lb dumbbells) right now and it's often hard for me to finish 10 reps!

Don't get me wrong, I've gotten stronger... a copule of months ago I couldn't even do two push-ups and now I can do ten, though it's a struggle. I did used to use 10lbs to squat and now I'm up to 25lbs so that's something I know... it's just frustrating. I want to be one of those girls who lifts heavy and I'm envious of those who just jump right into it. Any other weak women out there going through the same thing?

ironanimal

Heavy is subjective. Start with a weight you can lift 5 times tops, nom proteins, repeat. Your strength WILL increase if you really are putting in effort in the last 1 or 2 lifts. 65lbs is half your bodyweight - it's not bad, honestly.

As per squats... your legs are your strongest muscles so if you can bench 65lbs, I'm pretty sure you can squat more than that.

5-6 reps for strength which seems to be your aim.
8-12 for hypertrophy.
12+ for muscular endurance.

Go kick *kitten*.

Mayor_West

We ALL start somewhere. Do what you can and keep trying to improve each week. Even if you fail, try harder the following week. Abover all else, NEVER compare yourself to anyone else.

tapout22002

The other poster is correct...lifting heavy for you may be a ten pound dumbell. For the 200 LB guy working out next to you it may be a 60 pound dumbell. If you're trying to lift for muscle gain/bulk I've been told you should be doing about 5-8 reps to muscle failure. Keep pushing for that last rep! I'm no trainer or expert, so maybe speak with a personal trainer at your gym to get on a fitness plan made just for you!

Glucocorticoid

Starting off too heavy too fast is a big mistake. You're just screwing yourself over in the long run in terms of connective tissue damage/joint injuries. It doesn't do much in terms of getting in practice to learn the form either.

Start off by reading both of these if you are new to weight lifting:

http://www.bodyrecomposition.com/training/whats-the-best-way-to-teachlearn-a-new-exercise-qa.html
http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-1.html

ishtar13

If you can do a bench with 65lbs for 2 sets of 8 reps, you're stronger than you think!

Seriously!

It took me about 4 or 5 weeks to get up to 65 lbs on bench for 5 sets of 5 reps.

I was stuck at 50 lbs for the longest time.

And, heavy means what is heavy for you! I started the overhead press with 30 lbs, and I'm still only at 52.5 lbs after 8 weeks.

The most important part is to keep increasing the load. That can mean going up in weight or increasing in reps by at least a couple.

Before I got fractional weight plates, there was no way I could increase 5 lbs every time on the upper body lifts (lower body, no problem). Instead of the 5x5 I was trying for, I'd stay at the same weight and do 6/6/5/5/5 or 6/6/6/5/5 then the NEXT time I'd increase and try to do what I could, which may have only been 4/3/3/2/2 with new weight. I'd stay at that weight at least 3 times, trying to get to 5x5. Most of the time, by the third time, I've got it.

LaurenAOK

Thanks for all the encouragement! I guess "heavy" is a totally subjective term... it's just hard not to compare myself to others.

The reason I'm doing 10 reps instead of 6-8 is because I'm following NROLFW after hearing so much praise for it, and it has me doing 10 reps. Maybe I should try less reps? I don't know if altering the program is a good idea.

Interesting thought that if I can bench 65 I can squat that much... I swear by the 10th rep at 25lbs I feel like my legs are going to fall off! Maybe using a barbell instead of dumbbells would make a difference... too bad I'm just using my apartment complex's gym which doesn't have barbells. I can't afford a real gym membership right now.

freezerburn2012

Try out the program the way it was set up and see how your body reacts before making changes to it. There is a reason it was set up the way that it was.

Like the other posters said, 'heavy' is objective. Start where you can and if you stick with the program, you'll be using heavier weights in no time.

havegoodgetgive

Is the bench press a machine?

EpiGaiaRepens

i was gonna say: don't knock benching 65!!!!

First of all, everyone starst somewhere.
Second of all, if you feel you are hitting a wall, it might be that you aren't eating enough. It takes a lot of calories to build muscle.

third, here's some info on what kinda weights are considered "novice" and what's considered "expert"...note, these are one rep max (ORM):

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

The same website has a page where you can type in your weights and reps and itll give you your ORM.

Michelle81285

You will build up to lifting heavy, just start with what you can handle and once that feels too easy up your weight! When I first starting lifting it was pretty pathetic but now I piss off some of the guys because I am using the weights they want

HeidiMightyRawr

"Heavy" totally depends on the person. What's heavy for one person, may be light for another. It's all to do with the rep range.

Start with the bar, if the olympic bar is too heavy, I've sure there are some other pre-set bars that are lighter. Start "light" for you, and focus on good form. Once you have that perfected you can start upping the weight and lowering the reps.

You will get stronger in time I started off incredibly weak, but you just have to keep at it and you'll improve.

EpiGaiaRepens

Thanks for all the encouragement! I guess "heavy" is a totally subjective term... it's just hard not to compare myself to others.

The reason I'm doing 10 reps instead of 6-8 is because I'm following NROLFW after hearing so much praise for it, and it has me doing 10 reps. Maybe I should try less reps? I don't know if altering the program is a good idea.

Interesting thought that if I can bench 65 I can squat that much... I swear by the 10th rep at 25lbs I feel like my legs are going to fall off! Maybe using a barbell instead of dumbbells would make a difference... too bad I'm just using my apartment complex's gym which doesn't have barbells. I can't afford a real gym membership right now.

Dont' judge one exercise by another. What you bench has nothing to do with what you can squat. Totally different muscle groups. I can squat a helluvalot, but I can't deadlift even moderate weights....and squats and DL's are more similar than a BP is to a squat. You are where you're at. And that's exactly where you should be. You start there, and work your way up. Don't be afraid to try upping weights as long as it feels safe, but don't beat yourself up if you can't do what other people do. Our bodies are different!

mattemery

You are not too weak to lift heavy. Heavy is whatever you can lift 5-8 reps... 3 sets. Other people's definitions will vary slightly, but will be pretty close. If you can't lift it 5 times on all 3 sets, it's too much weight. if you can lift it more than 8 times all 3 sets, add a little weight.

If it's 10 lbs, it's 10 lbs. Don't try to lift too much and hurt yourself.

Congrats on getting started. Just stick with it.

DixiedoesMFP

Just keep on doing it! Eat well, rest, and lift as heavy as you can. You will get stronger!

jacksonpt

Heavy is subjective. Start with a weight you can lift 5 times tops, nom proteins, repeat. Your strength WILL increase if you really are putting in effort in the last 1 or 2 lifts. 65lbs is half your bodyweight - it's not bad, honestly.

As per squats... your legs are your strongest muscles so if you can bench 65lbs, I'm pretty sure you can squat more than that.

5-6 reps for strength which seems to be your aim.
8-12 for hypertrophy.
12+ for muscular endurance.

Go kick *kitten*.

and

We ALL start somewhere. Do what you can and keep trying to improve each week. Even if you fail, try harder the following week. Abover all else, NEVER compare yourself to anyone else.

/thread

theartichoke

I just started Stronglifts 5X5 yesterday. I used the bar only for the first set and upped weight in 2.5lbs increments. It's all I can do for now but I'm so happy I did it! Start anywhere, just start! :flowerforyou:

BigAlfrn

We ALL start somewhere. Do what you can and keep trying to improve each week. Even if you fail, try harder the following week. Abover all else, NEVER compare yourself to anyone else.

he said it the best. great answer man.

3laine75

If you can do a bench with 65lbs for 2 sets of 8 reps, you're stronger than you think!

Seriously!

It took me about 4 or 5 weeks to get up to 65 lbs on bench for 5 sets of 5 reps.

I was stuck at 50 lbs for the longest time.

And, heavy means what is heavy for you! I started the overhead press with 30 lbs, and I'm still only at 52.5 lbs after 8 weeks.

The most important part is to keep increasing the load. That can mean going up in weight or increasing in reps by at least a couple.

Before I got fractional weight plates, there was no way I could increase 5 lbs every time on the upper body lifts (lower body, no problem). Instead of the 5x5 I was trying for, I'd stay at the same weight and do 6/6/5/5/5 or 6/6/6/5/5 then the NEXT time I'd increase and try to do what I could, which may have only been 4/3/3/2/2 with new weight. I'd stay at that weight at least 3 times, trying to get to 5x5. Most of the time, by the third time, I've got it.

totally agree with this post. when i started i couldn't even lift the empty bar and had to start with the wee girly 10k ones. just keep adding the weight - you'll get there

twinmom01

like others said Heavy is subjective...a lot is based on what you can do and what works for you...over time you will find it you can adjust to heavier weights...or may just stick it out where you are at...what is heavy for one person may be light for another.

I know I suck, suck, suck at squats with weights...I am doing well if I can squat with just a bar....because my form sucks...whereas my deadlifts I can haul quite a bit of weight...

I look at the term lifting heavy for me is - decent weight, good form, struggle after about 8 reps....

I used to go in and do 50 KB swings using a 12 lb kettlebell...now instead of that I might do 2 sets of 15 with a 24 lb kettle bell...the 1st workout I would barely break a sweat and think i was all pround because I did 50...whereas doing more weight with lower reps I find I break a sweat and really feel my muscles actually being used...

degan2011

Thanks for all the encouragement! I guess "heavy" is a totally subjective term... it's just hard not to compare myself to others.

The reason I'm doing 10 reps instead of 6-8 is because I'm following NROLFW after hearing so much praise for it, and it has me doing 10 reps. Maybe I should try less reps? I don't know if altering the program is a good idea.

Interesting thought that if I can bench 65 I can squat that much... I swear by the 10th rep at 25lbs I feel like my legs are going to fall off! Maybe using a barbell instead of dumbbells would make a difference... too bad I'm just using my apartment complex's gym which doesn't have barbells. I can't afford a real gym membership right now.

a neat lifting tracker for your phone (and they hve internet, too) Jefit. You can create your own routines and schedules. When I was lifting, I used this. (not doing it so much now... doing P90X and tracking on their log sheets instead.)

wildcata77

It is SO subjective...kind of like flexibility. I was a dancer, too, so I feel gross and unflexible because I can no longer do a split, but that's probably the norm for a lot of women over 225lbs!

I haven't even attempted and actual bench press yet...I'm scared I wouldn't even be able to lift the bar! 65lbs sounds about like what I do on the machine, and 12.5-15 pound dumbbells are what I can do freelifting curls or tricep extensions. I started lifting regularly about 2 weeks ago.

Just keep working at it and pushing yourself to crank that last rep out.

LaurenAOK

It is SO subjective...kind of like flexibility. I was a dancer, too, so I feel gross and unflexible because I can no longer do a split, but that's probably the norm for a lot of women over 225lbs!

This made me giggle because it's so true! I can totally relate. I was never super flexible and only finally got my split during my senior year of high school. So I would go around thinking that I was sooooo inflexible because I couldn't do as much as my dancer friends... when in reality I was wayyyy more flexible than the average person! Great analogy, I'll keep this in mind

gmincin

A few things that will help you...

Eat protein every three hours, lots of it. You need protein to rebuild your muscles so that they can get stronger. If you don't eat protein, your body will eat your muscles and it makes it almost impossible to build strength.

Eat carbs prior to weight training-simple carbs are technically worse for you but will help because your body can access the energy faster. Your body needs energy to flex your muscles and lift weights. In particular you need Carbs/ATP/Creatine/oxygen.

When doing cardio try not to hit your body's O2 cycle (aerobic exercise). Aerobic exercise is counterproductive to building muscle. Your body burns protein and carbs during the O2 cycle and fat during the anaerobic cycle. Instead of running try walking on maximum incline and keeping your heart rate in the fat burning zone rather than in the aerobic exercise zone. Doing this will help build muscle rather than eat it away.

Use machines in conjunction with free weights. You will be able to lift more weight on the machines because you can focus your efforts on the large muscle groups without your smaller muscles holding you back (stabilizing muscles). Continue to use free weights as well to work on your stability, however, you will notice larger strength gains using machines.

There are two products that you can buy at GNC that will considerably help with strength training. One should be obvious, it's Creatine. Your body will love you for feeding it Creatine daily during strength training. Alternatively your body can get Creatine from meats and proteins, but if you take the supplement your muscles will surely have the supply they need for the energy they consume during weight training. The second product increases blood flow to the muscles, is an immediate precursor to the synthesis of Nitric Oxide, and is necessary for your body's synthesis of Creatine. It's called L-Arginine, and probably the best product on the market right now to deliver the supplement is branded "NO3", however GNC has their own generic brand that is probably just as good. Follow the directions on the box for how to take NO3. These products have been on the market for many years and are widely considered safe.

Trust me- by using machines, eating protein every three hours, creatine daily, and carbs and NO3 pre-workout, you will see exponential strength gains. Also make sure that you are doing multiple sets. I noticed some people mentioned doing 6-8 repetitions, but make sure if you are doing so few repetitions that you are doing 5-7 sets for each exercise. Your muscles should be sore the next day, if not, you're doing something wrong. The soreness comes from the lactic acid that is released by your body when you reach muscle fatigue and then do that one extra set. That last set is where ALL of the strength gains come from, and if you aren't doing that last set after you feel like you're muscles can't take any more, then you're not going to see the gains in strength. You need to shred those muscle fibers so that your body can rebuild them stronger overnight.

I hope this advice is helpful. I'm a certified trainer and combat instructor. Let me know if any of this works for you, I'm curious to see your results!

cmeade20

I started so weak I had to use 5 and 8 pound weights. I still dont lift crazy heavy but I have worked my way up to 15 pounds for most muscle groups. Start small and every couple of weeks try something a little heavier.

Glucocorticoid

A few things that will help you...

Eat protein every three hours, lots of it. You need protein to rebuild your muscles so that they can get stronger. If you don't eat protein, your body will eat your muscles and it makes it almost impossible to build strength.

Eat carbs prior to weight training-simple carbs are technically worse for you but will help because your body can access the energy faster. Your body needs energy to flex your muscles and lift weights. In particular you need Carbs/ATP/Creatine/oxygen.

When doing cardio try not to hit your body's O2 cycle (aerobic exercise). Aerobic exercise is counterproductive to building muscle. Your body burns protein and carbs during the O2 cycle and fat during the anaerobic cycle. Instead of running try walking on maximum incline and keeping your heart rate in the fat burning zone rather than in the aerobic exercise zone. Doing this will help build muscle rather than eat it away.

Use machines in conjunction with free weights. You will be able to lift more weight on the machines because you can focus your efforts on the large muscle groups without your smaller muscles holding you back (stabilizing muscles). Continue to use free weights as well to work on your stability, however, you will notice larger strength gains using machines.

There are two products that you can buy at GNC that will considerably help with strength training. One should be obvious, it's Creatine. Your body will love you for feeding it Creatine daily during strength training. Alternatively your body can get Creatine from meats and proteins, but if you take the supplement your muscles will surely have the supply they need for the energy they consume during weight training. The second product increases blood flow to the muscles, is an immediate precursor to the synthesis of Nitric Oxide, and is necessary for your body's synthesis of Creatine. It's called L-Arginine, and probably the best product on the market right now to deliver the supplement is branded "NO3", however GNC has their own generic brand that is probably just as good. Follow the directions on the box for how to take NO3. These products have been on the market for many years and are widely considered safe.

Trust me- by using machines, eating protein every three hours, creatine daily, and carbs and NO3 pre-workout, you will see exponential strength gains. Also make sure that you are doing multiple sets. I noticed some people mentioned doing 6-8 repetitions, but make sure if you are doing so few repetitions that you are doing 5-7 sets for each exercise. Your muscles should be sore the next day, if not, you're doing something wrong. The soreness comes from the lactic acid that is released by your body when you reach muscle fatigue and then do that one extra set. That last set is where ALL of the strength gains come from, and if you aren't doing that last set after you feel like you're muscles can't take any more, then you're not going to see the gains in strength. You need to shred those muscle fibers so that your body can rebuild them stronger overnight.

I hope this advice is helpful. I'm a certified trainer and combat instructor. Let me know if any of this works for you, I'm curious to see your results!

^Just disregard that entire post, too much misinformation. Don't need to bother with nitric oxide. And soreness doesn't matter. And going to failure isn't mandatory.

gmincin

A few things that will help you...

Eat protein every three hours, lots of it. You need protein to rebuild your muscles so that they can get stronger. If you don't eat protein, your body will eat your muscles and it makes it almost impossible to build strength.

Eat carbs prior to weight training-simple carbs are technically worse for you but will help because your body can access the energy faster. Your body needs energy to flex your muscles and lift weights. In particular you need Carbs/ATP/Creatine/oxygen.

When doing cardio try not to hit your body's O2 cycle (aerobic exercise). Aerobic exercise is counterproductive to building muscle. Your body burns protein and carbs during the O2 cycle and fat during the anaerobic cycle. Instead of running try walking on maximum incline and keeping your heart rate in the fat burning zone rather than in the aerobic exercise zone. Doing this will help build muscle rather than eat it away.

Use machines in conjunction with free weights. You will be able to lift more weight on the machines because you can focus your efforts on the large muscle groups without your smaller muscles holding you back (stabilizing muscles). Continue to use free weights as well to work on your stability, however, you will notice larger strength gains using machines.

There are two products that you can buy at GNC that will considerably help with strength training. One should be obvious, it's Creatine. Your body will love you for feeding it Creatine daily during strength training. Alternatively your body can get Creatine from meats and proteins, but if you take the supplement your muscles will surely have the supply they need for the energy they consume during weight training. The second product increases blood flow to the muscles, is an immediate precursor to the synthesis of Nitric Oxide, and is necessary for your body's synthesis of Creatine. It's called L-Arginine, and probably the best product on the market right now to deliver the supplement is branded "NO3", however GNC has their own generic brand that is probably just as good. Follow the directions on the box for how to take NO3. These products have been on the market for many years and are widely considered safe.

Trust me- by using machines, eating protein every three hours, creatine daily, and carbs and NO3 pre-workout, you will see exponential strength gains. Also make sure that you are doing multiple sets. I noticed some people mentioned doing 6-8 repetitions, but make sure if you are doing so few repetitions that you are doing 5-7 sets for each exercise. Your muscles should be sore the next day, if not, you're doing something wrong. The soreness comes from the lactic acid that is released by your body when you reach muscle fatigue and then do that one extra set. That last set is where ALL of the strength gains come from, and if you aren't doing that last set after you feel like you're muscles can't take any more, then you're not going to see the gains in strength. You need to shred those muscle fibers so that your body can rebuild them stronger overnight.

I hope this advice is helpful. I'm a certified trainer and combat instructor. Let me know if any of this works for you, I'm curious to see your results!

^Just disregard that entire post, too much misinformation. Don't need to bother with nitric oxide. And soreness doesn't matter. And going to failure isn't mandatory.

I went from being able to do only 20-30 pushups to over 300 on the bench with that routine in under a year so disregard if you like but it works. True you don't need nitric oxide, or creatine for that matter, but they will help, especially if fatigue is holding you back. Going to failure isn't mandatory but were not talking about what the least effective way to build strength is here... I'm just letting you know what the most effective way that I found is. Sure you can do one set per day and maybe you can upgrade from 5 pounds to 6 pounds after a few months. Soreness doesn't matter? lol

just4u_cara

I just started lifting weights last week, so I'm almost as new as you can get. On the one machine I can press the equivalent of 210lbs (or so the chart says, it's a dorky weight & pulley system). On another machine, I can only bench press 25lbs before my shoulders say no way. (btw, my upper body strength is definitely lacking in strength).

But over the week and this week, I've been able to feel the weights getting easier towards the end, so much that I've increased the weight on a few lifts.

I can barely lift the 45lb plates off the rack, no way I'm going to press them at this point. But I bet with time and effort, they'll get easier as the days & weeks go by.

What is light for you, will be heavy for someone else. What is heavy for you, is also light for someone else. We're all different, and have different abilities.

A friend of mine can run at 6mph on the treadmill for an hour at a time, but it took her 5mos to get to that speed. I can only walk at 3.5mph and she & I joined the gym at the same time.

Take your time to get to know your abilities, and track each lifting session. This helps you see where you were, and how you are today. Don't lift too heavy too soon, or you and your body will regret it for too long.

Elf_Princess1210

Just keep lifting. Even the most accomplished body builder had to start somewhere. You can do it.

juliebeannn

wow! i'm up to 60lbs on the bench press while i can squat 100. we're all different!!! we all start where our bodies allow us to. nothing wrong with that. remember, slow and steady...slow and steady. there's no big rush to try to lift huge amounts of weight over night. just listen to your body.

you're totally awesome for being able to bench 65! :glasses:

brismom070897

bump