Ladies-How heavy do YOU lift??

curvykim78

I've been lifting for about 2 months now and am seeing some changes, but not sure what else to add in to get what I want. I've read a bunch of library books and I purchased a home gym from Sears. I've heard that ladies won't 'bulk' up as men do since they don't have the testosterone, so how heavy can one girl lift and get fit? I've been increasing as it seems to get easier with the weights, but I don't know how heavy I can go. According to the machine I use, it says as of now I'm lifting 69 pounds...but is it considered lifting since I'm not using free weights?

Here's what I have for my circuit training if it makes a difference.

http://www.bing.com/shopping/pro-8900-weight-system/p/23D24411FEA0D1545003?q=weider+pro8900&lpq=weider pro8900&qpvt=weider+pro8900&FORM=HURE

dortress

In general, weights lifted using a machine will be higher than those done with free weights, because the machine mechanism is aiding you in part of the lift. That's not to take away the benefit of using the machine, it's just the reality. By example: I do one arm bent over rows with a 35 lb dumbbell; on a Hammerstrength machine I'm 'lifting' 60 lbs an arm. There is NO WAY I can do a bent over row with 60 lbs right now; the machine skews what I can lift.

Also, different muscle groups are engaged in different lifts, so there would (should) be different weights used for different exercises. My squat is 125, my deadlift is 120, my barbell bench is 70, but my dumbbell bench uses 30s. These are 'heavier' than I see other women in the gym doing, but not as heavy as I used to go. My squats were @ 155 until I did something to my hamstring in a non-sport related activity, so I was off lifting for awhile. Same with my bench - I was up to 85, then had some surgery, so I'm starting over.

But now that I'm on the routine again, I can see myself easly achieving my former lifting weights, then rocketing past them.

And no, I don't look like Arnold.

aj_31

bump -

I don't have my record book with me but I will try and get some numbers up after lunch.

higgins09cait

I LOVE lifting! Majority of the time, I'm the only girl in the gym and it empowers me! I love "hanging with the guys." For me, lifting heavy weights is an adrenaline rush. I am on a lifting plan where I do legs on monday, shoulders/abs on tuesday, chest on wednesday, back/abs on thursday, and biceps/triceps on friday. All my lifting uses free weights. Machine's are resistance oriented and to me, you dont get the full affect. The only "machine" I use is the cables and lat pulldown bar. Oh, I also use the pullup and dip machine which is my FAVORITE. It's fun to watch yourself increase weight and see muscles popping out. You are not going to look like a guy, trust me. You'll look like a toned woman. Our bodies wont do that, they cant.

aleka1961

test

iWaffle

I've heard that ladies won't 'bulk' up as men do since they don't have the testosterone, so how heavy can one girl lift and get fit?

Heavy is a relative term. What is heavy to you? Can you lift the same weight more than 10-12 times? If so you need to add more weight. You will not grow big muscles, just improve your metabolism, increase bone density, burn calories, and look awesome.

This might interest you.

http://www.myfitnesspal.com/topics/show/593973-women-lifters-survey

bethiepoo30

Hack Squat - 360
Leg Press - 540
Chest Press - 135-150
Butterfly - 135-150
Shoulder Press - 120
Overhead Row - 140
Leg Adductor - 200

Those are just some of the sets that I do. I've always been a strong gal. For some reference here, I'm 5'11'' and 201 pounds. I used to weigh 316.5. I'm working towards a full, unassisted pull-up.

curvykim78

Hack Squat - 360
Leg Press - 540
Chest Press - 135-150
Butterfly - 135-150
Shoulder Press - 120
Overhead Row - 140
Leg Adductor - 200

Those are just some of the sets that I do. I've always been a strong gal. For some reference here, I'm 5'11'' and 201 pounds. I used to weigh 316.5. I'm working towards a full, unassisted pull-up.

WoW!! That IS impressive!!

curvykim78

Does it really make a big difference if it is a circuit machine or free weights? You're still pulling the weight youself, and I can also add a resistance band to my machine, but I haven't tried it yet.

iWaffle

Does it really make a big difference if it is a circuit machine or free weights?

Free weights include the work of additional stabilizer muscles to keep your balance and form and it does translate more to real world activities. That said, there's nothing to be ashamed of with the weights from machines. Your bicep doesn't know the difference between a dumbbell and a weighted cable. Resistance is resistance.


I use a mix of free weights and machines. Machines are great for helping you keep control and proper form and it's easier to vary the load on machines. Multi use machines like yours are really nice. Use it all you can.

aj_31

For reference DB is for dumbbells and BB is for barbells.

3x12
DB bench row - 30 lbs
DB shoulder press - 25 lbs
BB shoulder press - 50-60 lbs
BB Step Ups - 40 lbs
BB Skull Crushers - 35 lbs
BB Front Raise 20-25 lbs
BB Bicep Curls - 35 lbs
DB Lateral Raises - 12.5 (Less reps I can do 15-17.5)
Lat Pull Down - 60-70 lbs (depends on machine)
Read Delts (cable) - 25 lbs
Cable tricep pull downs - 35 lbs
Seated Cable Row - 60 lbs
Leg Press - 250 lbs
DB or BB Walking Lunges - 40 lbs (total)
Squats - 115 lbs
Leg Extensions - 80 lbs
Prone Leg Curl - 60 lbs

I was bench pressing about 80 lbs and I've maxed out at 100 lbs. I haven't benched in awhile so I don't know if I can do that same weight or not.

This is all I can think of for now.

curvykim78

Does it really make a big difference if it is a circuit machine or free weights?

Free weights include the work of additional stabilizer muscles to keep your balance and form and it does translate more to real world activities. That said, there's nothing to be ashamed of with the weights from machines. Your bicep doesn't know the difference between a dumbbell and a weighted cable. Resistance is resistance.


I use a mix of free weights and machines. Machines are great for helping you keep control and proper form and it's easier to vary the load on machines. Multi use machines like yours are really nice. Use it all you can.

I didn't really think about the muscle stabilizer part....Thanks!

taylor5877

egdanger1

One draw back that I have found in using machines instead of free weights is the weight distribution and effort by individual limbs. For example, when I do bicep curls on the machine, I am using both arms at once. One of my arms is going to perform better than the other, taking on more of the load. When I do the curls with indivdual dumb bells, I know that both arms are working the same and have to lift the same 20 or so pounds.

The only machines that I still use are the leg extension/curl machines. I just do one leg at a time.

hesn92

I just started not too long ago so not very much

squats - 90lb
deadlifts - 105
bench - 55
overhead press- 40
bent over row - 60

rose313

I use circuit machines and I don't remember what all of them are called, so this isn't a complete list:

Leg lifts- 80
Leg press- 170
Overhead press/vertical chest/arm stuff- 80
Preacher curl- 50
Abdominal- I think 75?
Calves- 150
Adductors/abductors- 95
Pull-up assistance- 90 (The lower the better, I started at 120)
Chest- 55

I started all of the arm stuff at 30 and all the leg stuff at I think 50. I increase 5 pounds every other day if I can do 12 full reps.

alexias9

leg curls 85
Leg Extension 87
Abdominal Crunches 72
Back Extension 80
Triceps Extension 50
Triceps Extension 50
compound row 60
Pec Dec Butterfly (Pectoral Fly) 50
Preacher Bench Medium-Grip Barbell Curl 47
Back Extension 80
Overhead Press, Machine, Seated 37
Hip Abduction, Machine, Seated 125
hip adduction 75
sit-Ups 30 with 5# weight
leg raises with 5 # weights

dortress

Does it really make a big difference if it is a circuit machine or free weights? You're still pulling the weight youself, and I can also add a resistance band to my machine, but I haven't tried it yet.

Add the resistence if, as other posters said, you're doing 10-12 without reaching failure.

And yes, while resistence is resistence, it DOES make a difference if it's a machine vs. a weight. By design, machines - even the most adjustable ones - are built to a 'common denominator' where physiology is concerned (e.g., where joints of differently sized people will be as compared to machine fulcrums). Because of this, the *mechanics* of lifting will be altered, as you adjust your form to adapt to the machine. For example: leaning too far forward in a pec machine to do rear delts because of seat structure; ams not parallel for optimum form for the pull back.

And, as I said before, the machines will, in some measure assist you in lifting, misrepresenting the amount of weight you can lift. \

As I set up to do my 'baby' deadlift from the floor, I watched a bunch of guys do 'deadlifts' in a Smith machine. They had about 270lbs plated up on that thing. And they were 'lifting' it alright - horrible form to adapt to the machine (yanking from their back, unable to get low enough). And, because the Smith put the deadlift on a rail, they were able to pull against it, using the assist from the mechanism to help their glide upward.

I found myself wondering if - with proper form - they would even be able to lift the 120 I had off the floor. I suspect not.

LaMujerMasBonitaDelMundo

Oh wow amazing job ladies. You all make me feel like the weakling in this thread, hehehe

Anyway these are my current ones:

deadlift - 2x6 (35 kgs or about 75lbs. barbell)
squats - 2x8 (30 kgs or about 70lbs. barbell)
lunges - 2x8 (35 lb. dumbbells each arm)
bench press - 2x8 (30lb. dumbbells each arm or 60lb. barbell)
overhead press - 2x8 (20 lb. dumbbells each arm)
woodchops - 2x8 (30lb. dumbbells)
bicep curls - 2x8 (35lb. dumbbells)
tricep extension - 2x8 (35 lb. dumbbells)

curvykim78

bump

DopeItUp

As I set up to do my 'baby' deadlift from the floor, I watched a bunch of guys do 'deadlifts' in a Smith machine. They had about 270lbs plated up on that thing. And they were 'lifting' it alright - horrible form to adapt to the machine (yanking from their back, unable to get low enough). And, because the Smith put the deadlift on a rail, they were able to pull against it, using the assist from the mechanism to help their glide upward.

I found myself wondering if - with proper form - they would even be able to lift the 120 I had off the floor. I suspect not.

Wow, that's a new one on me. Deadlifts in a smith machine. What's even the point? Smith machines are terrible but they do provide a level of safety for back squats and such (though I'd prefer a power rack or a monolift by far). Deadlift though? That's insane. They're only cheating themselves.

KCoolBeanz

For reference DB is for dumbbells and BB is for barbells.

3x12
DB bench row - 30 lbs
DB shoulder press - 25 lbs
BB shoulder press - 50-60 lbs
BB Step Ups - 40 lbs
BB Skull Crushers - 35 lbs
BB Front Raise 20-25 lbs
BB Bicep Curls - 35 lbs
DB Lateral Raises - 12.5 (Less reps I can do 15-17.5)
Lat Pull Down - 60-70 lbs (depends on machine)
Read Delts (cable) - 25 lbs
Cable tricep pull downs - 35 lbs
Seated Cable Row - 60 lbs
Leg Press - 250 lbs
DB or BB Walking Lunges - 40 lbs (total)
Squats - 115 lbs
Leg Extensions - 80 lbs
Prone Leg Curl - 60 lbs

I was bench pressing about 80 lbs and I've maxed out at 100 lbs. I haven't benched in awhile so I don't know if I can do that same weight or not.

This is all I can think of for now.

Holy crap that's impressive. I'm on my 5th week of a program that I worked with a trainer on.

Dumbell circuit - 2, 12 pound dumbells - 8 reps, 5 rounds, once a week
Deadlifts
Hammer Curls
Squats
Shoulder Press
Squat+Press combo
Whatever Ab work I'm in the mood for

Barbell circuit - 30 pounds - 8 reps, 5 rounds, once a week
Upright Row
Squats
Shoulder Press
Good Mornings
Lunges
Pushups

One more week and I think I'm ready to take the dumbbells up to 15, and the barbell up to 35!

HMVOL7409

Heavy is all relative and bc one can lift more doesn't make one more fit than another. I do circuits with little rest and have split routines. If I did a body part a day with longer rests between sets I'm sure, no I know, I could lift heavy numbers but that's not my goal. Done that in the past and it bores me. Here's what I lift so far for me (various things). I'm 32 yo 5'2 113 lbs 17% BF.

Dumbell curls 25lbs
Seated rows (back) 85 lbs
Tricep rope extensions 35 lbs
Shoulder Press with bar 80 lbs
Squats 95 lbs
Leg press 195 lbs
Leg extension 95 lbs
Leg curls 70 lbs
Straight leg Deadlifts 70-80 lbs

If I have trouble getting through 8 reps I'm good. Depending on my circuit if I can get to 10 with ease, I up it.

fruitloop2

marking

nexangelus

In answer to the question in your title, here is what I now lift after 5 months of heavy lifting:

Squats - 102.5 kg (225.5 lbs)
Bench Press - 65 kg (143 lbs)
Barbell Row - 70 kg (154 lbs)
Overhead Press - 42.5 kg (93.5 lbs)
Deadlifts - 102.5 kg (225.5 lbs)

I also one arm row with 25 kg (55 lb) dumbells, bicep curl with 12.5 kg (27.5 lb) dumbells....

If you are progressively adding weight then you are getting stronger and hopefully, if you are eating the right macros and enough calories, building lean mass.

alexbusnello

I'm like....the weakest one here yet.... lol

McAlyna

I lifted, free weight, 7 weeks now.

Squat - 110
Deadlifts - 120
Barbell Row - 85
Bench Press - 75
OP - 50 (so hard for me, seem to can't pass this)

Lady_Bane

1 reps:

Bench: 105
DL: 180
Leg press: 420
Squat: 125

I have gained more muscle with going to failure with a medium weight, decreasing then going to failure, decreasing and going to failure one last time......I do heavy the first half of my workout, then do giant sets to finish the muscle I am working on.

The "bulking up" idea....well that takes a lot longer then I would like. It has taken me since March to get where I am. And isn't even noticeable unless I am flexing...and right after a good workout. i wish I had more visible muscle when I am at rest.

horseplaypen

My 1-rep maxes are:
deadlift: 175 lbs
front squat: 125 lbs
bench press: 85 lbs
shoulder press: 65 lbs

I lift between 65-100% of those numbers depending on the day, and retest for my maximum every 4 weeks or so, then readjust. I feel like I've improved a lot, but I'm still far from where I'd like to be! My issue is flexibility as well as strength, especially hamstrings in the squats.

KittyViolet

In answer to the question in your title, here is what I now lift after 5 months of heavy lifting:

Squats - 102.5 kg (225.5 lbs)
Bench Press - 65 kg (143 lbs)
Barbell Row - 70 kg (154 lbs)
Overhead Press - 42.5 kg (93.5 lbs)
Deadlifts - 102.5 kg (225.5 lbs)

I also one arm row with 25 kg (55 lb) dumbells, bicep curl with 12.5 kg (27.5 lb) dumbells....

If you are progressively adding weight then you are getting stronger and hopefully, if you are eating the right macros and enough calories, building lean mass.

Oh my goodness, I bow to you. Those are some impressive numbers!

I'm still just a beginner with heavy weights. These are my current stats:
BB squats - 55 lbs.
DB squats - 70 lbs.
DB lunges - 40 lbs.
BB row - 35 lbs.
Overhead press - 35 lbs.
Deadlifts - 55 lbs.
DB bicep curls - 12.5 lbs.
DB tricep extensions - 8 lbs. (my triceps are so flimsy...)

I also like to do weighted kickboxing drills. I hold dumbbells for punching and strap on ankle weights for kicking. Feels great to take them off after an intense workout; I feel so fast!

Fittreelol

I also feel like a weakling. Hopefully in a few months I can be the bamf in this type of thread. =D

After almost 3 weeks of heavy lifting. Lulz.

Squats- 75lbs
Bench Press- 60 lbs
Pendlay Row- 60 lbs
Standing Overhead Press- 55lbs
Deadlift- 95lbs

ETA These are all 5x5