Anyone else not lifting heavy - still seeing GREAT results?

UpEarly

I might regret posting this, but here it goes...

I have had FANTASTIC results from "lifting medium" with a targeted focus on muscle endurance. I'm female, 40 years old, 5'9", around 138 pounds and 20% body fat (measured yesterday!). My TDEE is around 2200 calories on a non-exercise day and 2800 on an exercise day... which means I get to eat plenty of awesome food. I think I look fairly lean and toned with some muscle definition in my arms, legs and abs. I don't really aspire to become any leaner. I don't care to look 'ripped'. My primary fitness goals are improved endurance and maintaining the muscle I already have as I age. Generally, I'm really happy with how I look and feel.

I tried lifting heavy for a while and I didn't like it. Yes, I got stronger, but I found my legs started getting fatigued on long hikes. (Hiking is my true passion!) My muscle endurance diminished when I started doing shorter sets with the heavier weights. Also, I didn't like the way my shoulders looked. I know everyone says that women don't bulk without hormones/steroids... but my shoulders got bigger... period. They wouldn't fit in a lot of shirt sleeves anymore. You can explain this away as fat I still needed to lose or as a complete figment of my imagination, but in the end, I just wasn't happy with what I was seeing.

So, I changed it! I went back to my old plan of LIFTING MEDIUM. This means I I do longer sets (three or four sets at 15-20 reps) at about 50-60% of my 1RM, rather than short sets of 6-8 at 80% of my 1RM. I do this 2, sometimes 3, times a week. Each time I do strength training, I do a complete body workout - alternating lower and upper body exercises, circuit style.

I've done some reading, and everything I've seen that looks credible says that you don't need to "lift heavy" to maintain your lean body mass as you age - lighter lifting (even lighter than my 'lift medium' plan) is still effective. (One study for example: http://jap.physiology.org/content/early/2012/04/12/japplphysiol.00307.2012.abstract)

Different people have different goals and personal preferences. Lifting heavy is great if it's what helps you achieve your goals and it's what you enjoy doing. Personally, I found a different path and I wanted to share my results. :-)

kjw1031

I also lift medium or lighter rather than heavy. I have lifted heavier before and my shoulders got bigger than I prefer for myself. I know that most women won't "bulk up" when they lift heavy weights, but I do. As you said, I had shirts that couldn't fit across the shoulders, although they fit otherwise. If I bought something that would fit my shoulders, it would hang unflatteringly around my middle. I'm now going for a more balanced physique.

dad106

As you already know, I like to lift medium.

I lost 30 pounds and 6 sizes this way.. and I am entirely 100% happy with how I look.

I may try to lose a bit more body fat(last time I checked I was at 20%) but thats about it.

mmapags

If that's what you like and your getting great results who cares what anyone else thinks! There are benefits to lifting heavy but there are most benefits to just plain getting off the couch and getting moving! Good for you!!

Sarauk2sf

If that's what you like and your getting great results who cares what anyone else thinks! There are benefits to lifting heavy but there are most benefits to just plain getting off the couch and getting moving! Good for you!!

I totally agree. I lifted 'medium' as you refer to it (15 reps) for many years and was happy with the results. I had good muscle definition when I was at a lower body fat. I also had, and still have a very good LBM. I currently lift heavy because that is conducive to my goals now. However, there is nothing wrong with what you are doing, in fact it is beneficial and any resistence training will help bone density and LBM. As mmapags says, you like the results, keep doing what you are doing.

ExplorinLauren

bump

Rae6503

15-20 reps isn't that far from "heavy". But if it works for you, it works! I recommend to a lot of people to "lift heavy" because that is what has worked for me. It's allowed me to have higher body fat and still look good, plus I like being stronger and really I just enjoy "heavy". The papers I've read say that heavy lifting is "best" for retaining muscle mass as we diet, but it doesn't say that it's the only thing that works.

DavPul

Terrific post. Glad you posted and I don't see any reason you should regret it. I'm a huge believer is do what you want and like to do. Your body, your choices. And if you get great results, that 's awesome! Be sure to hang around the boards to give others your input and experience. It's good to have all the different viewpoints represented so people can choose for themselves. MFP has kinda gone 5x5 crazy lately, which is not a bad thing, but it's definitely good to have some variety in the opinions

I've done some reading, and everything I've seen that looks credible says that you don't need to "lift heavy" to maintain your lean body mass as you age - lighter lifting (even lighter than my 'lift medium' plan) is still effective. (One study for example: http://jap.physiology.org/content/early/2012/04/12/japplphysiol.00307.2012.abstract)

That's the only line in your post I have a quibble with. I think you mean, "Everything I *choose* to see that looks credible..." or perhaps "I've seen some credible articles that say...." Because certainly you've seen articles that say do heavy weight/ low reps and articles that tout light weights/high reps as well. Both types get posted around here often enough.

For the record, I totally believe you've had great results from this. 12-15 reps sets are well within the range to make a person's body respond. I think what people are usually pooh poohing is not 12-15, but 20 rep or greater sets with 5 pound dumbbells or some such. I'd have no problem designing someone's entire workout plan around 10, 12, and 15 rep sets.

BenderFitness

I do primarily body weight exercises and I am happy with my results.

guapogringo

I dont lift heavy. Heck, i dont lift weights at all. I agree with fitnessbender. I am happy with my results as well.

Missmissy0003

Thanks for the information. I've been wondering a lot about this lately.

Wonderob

Interesting because lifting heavy is proving difficult for me due to sports injuries sustained over many years.

I believe the results I would like can only be achieved through lifting heavy; however the results that I would be happy with could well be achieved through medium weights

I would LOVE to be in the 'Deadlift club' but I fear my membership keeps getting revoked!

BinaryPulsar

I've always had great results with lifting what I could lift (because I didn't know that much about weight lifting) and body weight exercise primarily as a professional dancer and doing yoga/Pilates and working at a low key fitness center along with a very active (no car) lifestyle. Always been exceptionally fit, with visible muscle definition (especially my abs and back with a great behind), even throughout and after 2 pregnancies. I'm only just starting to lift heavier now that I'm in my 30's (heavy for me). I'm still in the 10 rep range (I also have injuries to contend with). I'm at 18% body fat now, and I'm less fit than I have been in the past (never measured it till now). Only major difference since starting weights is my arms have much more visible definition.

findingme07

I might regret posting this, but here it goes...

I have had FANTASTIC results from "lifting medium" with a targeted focus on muscle endurance. I'm female, 40 years old, 5'9", around 138 pounds and 20% body fat (measured yesterday!). My TDEE is around 2200 calories on a non-exercise day and 2800 on an exercise day... which means I get to eat plenty of awesome food. I think I look fairly lean and toned with some muscle definition in my arms, legs and abs. I don't really aspire to become any leaner. I don't care to look 'ripped'. My primary fitness goals are improved endurance and maintaining the muscle I already have as I age. Generally, I'm really happy with how I look and feel.

I tried lifting heavy for a while and I didn't like it. Yes, I got stronger, but I found my legs started getting fatigued on long hikes. (Hiking is my true passion!) My muscle endurance diminished when I started doing shorter sets with the heavier weights. Also, I didn't like the way my shoulders looked. I know everyone says that women don't bulk without hormones/steroids... but my shoulders got bigger... period. They wouldn't fit in a lot of shirt sleeves anymore. You can explain this away as fat I still needed to lose or as a complete figment of my imagination, but in the end, I just wasn't happy with what I was seeing.

So, I changed it! I went back to my old plan of LIFTING MEDIUM. This means I I do longer sets (three or four sets at 15-20 reps) at about 50-60% of my 1RM, rather than short sets of 6-8 at 80% of my 1RM. I do this 2, sometimes 3, times a week. Each time I do strength training, I do a complete body workout - alternating lower and upper body exercises, circuit style.

I've done some reading, and everything I've seen that looks credible says that you don't need to "lift heavy" to maintain your lean body mass as you age - lighter lifting (even lighter than my 'lift medium' plan) is still effective. (One study for example: http://jap.physiology.org/content/early/2012/04/12/japplphysiol.00307.2012.abstract)

Different people have different goals and personal preferences. Lifting heavy is great if it's what helps you achieve your goals and it's what you enjoy doing. Personally, I found a different path and I wanted to share my results. :-)

What amount of weight do you consider medium? Heavy? Light? I am interested in beginning to lift after a long period off.

UpEarly

That's the only line in your post I have a quibble with. I think you mean, "Everything I *choose* to see that looks credible..." or perhaps "I've seen some credible articles that say...." Because certainly you've seen articles that say do heavy weight/ low reps and articles that tout light weights/high reps as well. Both types get posted around here often enough.

Yes... I think your quibble comes down to a matter of semantics. I probably could have said what I meant more clearly. I have seen plenty of credible articles that say lifting heavy is effective. I agree that it's effective. But, I don't think it's the ONLY thing that's effective.

Funny that my post is just now getting responses after none for three days! haha

iWaffle

So, I changed it! I went back to my old plan of LIFTING MEDIUM. This means I I do longer sets (three or four sets at 15-20 reps) at about 50-60% of my 1RM, rather than short sets of 6-8 at 80% of my 1RM. I do this 2, sometimes 3, times a week. Each time I do strength training, I do a complete body workout - alternating lower and upper body exercises, circuit style.

Sounds like a great strength training plan to me. I think most of the calls for people to lift heavy is focused on women who like using 10 lb dumbbells 50 times in a set. Lots of athletes work in the 10 - 15 rep range. Personally I normally work in the 8-10 range and switch to 6-8 occasionally to work on strength. Everyone doesn't have to do 4-6 rep like a power lifter. Just find what works for you and stick with it.

mandy031383

BUMP

UpEarly

What amount of weight do you consider medium? Heavy? Light? I am interested in beginning to lift after a long period off.

Light, medium and heavy are different from person to person.

I consider medium to be about 50% of my maximum one rep weight.

So... personally, I am using 10-20 lb dumbells (depending on the exercise) and a barbell weighted to 40-60 lbs (also depending on the exercise).

BinaryPulsar

What amount of weight do you consider medium? Heavy? Light? I am interested in beginning to lift after a long period off.

Light, medium and heavy are different from person to person.

I consider medium to be about 50% of my maximum one rep weight.

So... personally, I am using 10-20 lb dumbells (depending on the exercise) and a barbell weighted to 40-60 lbs (also depending on the exercise).

That's what I'm able to lift as well.