Female Heavy Lifters - How to lift heavy without injury?
Replies
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For deadlifts for instance, start with just the bar (45lbs) and train from there. I also recommend reading up on Starting Strength (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki), which has the basic instructions and how to get your form down.
Also check out videos on youtube to proper form!
Good luck and don't forget to warm up with a lower set!
My last week stats:
Deadlift: 145x10
150x7
150x7
150x8
155x8
Squat: 145x5
145x5
145x5
BP:
105x5
Wow, you guys are kicking my butt! Im so glad i asked about this. I am not heavy lifting after all. This is inspiring.0 -
'Heavy' is relative. Don't compare yourself to others in what you're lifting and focus on progressing against yourself.
Good form avoids injury. If you can't move it with good form, it's too heavy.
Thanks, great addition0 -
Be weary of trainers who have a certification and still don't know what the hell they are doing.
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LOL - Got it!0 -
Above and beyond the beginner basics of form and correct weight.....
Balance.
Weightlifters are very prone to chronic long term injuries/problems. Very few have good coaching and follow a very comprehensive program striving for balance. Even some of the good programs fall short in this area.
Take for example your average muscle bound guy that walks with his elbows wide and can't put down his arms. Chances are he has shoulder problems. Why? Because his upper body pushing muscles are so much more overdeveloped than his upper body pulling muscles, which affects the natural angle of his arm in his shoulder socket. The angle of his shoulder is horrible, unless he is blessed with crazy biomechancics chances are it hurts to put his arms overhead. Above and beyind this the common exercises don't really work the smaller cuff muscles, so many end up with strong prime movers and weak stabilizers.
Legs are the same way. Overdeveloped quads relative to hamstings = knee problems. Curl too much without developing wrist strength in extension and you get forearm and wrist issues.
Take care to strengthen your body as a whole. Never let any area lag behind. And do as much mobility and balance muscle strengthening as you can. Doing these little things well goes a long way to avoiding chronic injuries.0 -
i like strstd.com for a 5/3/1 program. you put in your numbers and it give you an estimated one rep max. it give you a program based off that.
Imo this is a good program, but only if you are already strong, more intermediate in scope.
agreed. the website and program actually has a box you check to get your first four week's numbers based of 90% of your 1RM. after four weeks are done, you uncheck that box and get your big numbers.0 -
Above and beyond the beginner basics of form and correct weight.....
Balance.
Weightlifters are very prone to chronic long term injuries/problems. Very few have good coaching and follow a very comprehensive program striving for balance. Even some of the good programs fall short in this area.
Take for example your average muscle bound guy that walks with his elbows wide and can't put down his arms. Chances are he has shoulder problems. Why? Because his upper body pushing muscles are so much more overdeveloped than his upper body pulling muscles, which affects the natural angle of his arm in his shoulder socket. The angle of his shoulder is horrible, unless he is blessed with crazy biomechancics chances are it hurts to put his arms overhead. Above and beyind this the common exercises don't really work the smaller cuff muscles, so many end up with strong prime movers and weak stabilizers.
Legs are the same way. Overdeveloped quads relative to hamstings = knee problems. Curl too much without developing wrist strength in extension and you get forearm and wrist issues.
Take care to strengthen your body as a whole. Never let any area lag behind. And do as much mobility and balance muscle strengthening as you can. Doing these little things well goes a long way to avoiding chronic injuries.
THis is good info, thanks0 -
Agree with everyone that form is the key. Rippetoe's videos, his book, all good info there. I started off with Stronglifts, but I also am cutting so it was a little more intensive than I want right now so I do Reverse Pyramid Training, which means that my first lift each day I work out (3) is one of my major compound lift (DL-Tues, Bench Press- Thurs, Squat-Sat) and after warming up I start at my highest number and then reduce by 5-10%, then I do some of my supplements like pull-ups, OHP, Dips, etc. I do not recommend you start there, though, because you don't know your highest numbers yet, so you should build up. Stronglifts, Starting Strength are good for that.
These are not my 1 rep max, these are my working sets
Deadlift - 155 lbs
Bench Press - 90 lbs
Squat - 75 lbs (I was up to 90, but realized my form needed further work, so I have deloaded)
OHP - 55 lbs (I have been stuck here for a while, sometimes I can get in 60, sometimes not)0 -
Agree with everyone that form is the key. Rippetoe's videos, his book, all good info there. I started off with Stronglifts, but I also am cutting so it was a little more intensive than I want right now so I do Reverse Pyramid Training, which means that my first lift each day I work out (3) is one of my major compound lift (DL-Tues, Bench Press- Thurs, Squat-Sat) and after warming up I start at my highest number and then reduce by 5-10%, then I do some of my supplements like pull-ups, OHP, Dips, etc. I do not recommend you start there, though, because you don't know your highest numbers yet, so you should build up. Stronglifts, Starting Strength are good for that.
These are not my 1 rep max, these are my working sets
Deadlift - 155 lbs
Bench Press - 90 lbs
Squat - 75 lbs (I was up to 90, but realized my form needed further work, so I have deloaded)
OHP - 55 lbs (I have been stuck here for a while, sometimes I can get in 60, sometimes not)
If other lifts are progressing and ohp isn't you may need to find a way to deload down, empty oly bar at least, and work back up. Seems too low to start microloading, but that is an option.0 -
Form.0
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Yeah I agree that its all about doing it in correct form. Anything done in bad form can result to injury.
As for myself, I do the following:
deadlift - 80 lbs. barbell
squats - 70 lbs. barbell
lunge - 70 lbs barbell or 35 lb dumbbells each arm
bench press - 30 lb dumbbells each arm or 60 lb. barbell
overhead press - 20 lbs dumbbells (my shoulders are my weakest part)
Honestly I also feel a bit intimidated by some women who can lift hundreds of pounds, some of them can even lift weights that is more than my body weight (I'm only 123 lbs.) but I think we all need to start somewhere though I consider myself an intermediate lifter now since I've been lifting heavy for more than a year.0 -
Agree with everyone that form is the key. Rippetoe's videos, his book, all good info there. I started off with Stronglifts, but I also am cutting so it was a little more intensive than I want right now so I do Reverse Pyramid Training, which means that my first lift each day I work out (3) is one of my major compound lift (DL-Tues, Bench Press- Thurs, Squat-Sat) and after warming up I start at my highest number and then reduce by 5-10%, then I do some of my supplements like pull-ups, OHP, Dips, etc. I do not recommend you start there, though, because you don't know your highest numbers yet, so you should build up. Stronglifts, Starting Strength are good for that.
These are not my 1 rep max, these are my working sets
Deadlift - 155 lbs
Bench Press - 90 lbs
Squat - 75 lbs (I was up to 90, but realized my form needed further work, so I have deloaded)
OHP - 55 lbs (I have been stuck here for a while, sometimes I can get in 60, sometimes not)
If other lifts are progressing and ohp isn't you may need to find a way to deload down, empty oly bar at least, and work back up. Seems too low to start microloading, but that is an option.
From what I have seen, most women have lower numbers on their OHP and experience issues with getting this much higher. Not saying this should be a limit just because I am a woman, but women do tend to do considerably better on lower body than upper body. When I enter these numbers on strstd.com, it's not that far off from the rest. It's my squats that are below average.0 -
Agree with everyone that form is the key. Rippetoe's videos, his book, all good info there. I started off with Stronglifts, but I also am cutting so it was a little more intensive than I want right now so I do Reverse Pyramid Training, which means that my first lift each day I work out (3) is one of my major compound lift (DL-Tues, Bench Press- Thurs, Squat-Sat) and after warming up I start at my highest number and then reduce by 5-10%, then I do some of my supplements like pull-ups, OHP, Dips, etc. I do not recommend you start there, though, because you don't know your highest numbers yet, so you should build up. Stronglifts, Starting Strength are good for that.
These are not my 1 rep max, these are my working sets
Deadlift - 155 lbs
Bench Press - 90 lbs
Squat - 75 lbs (I was up to 90, but realized my form needed further work, so I have deloaded)
OHP - 55 lbs (I have been stuck here for a while, sometimes I can get in 60, sometimes not)
If other lifts are progressing and ohp isn't you may need to find a way to deload down, empty oly bar at least, and work back up. Seems too low to start microloading, but that is an option.
From what I have seen, most women have lower numbers on their OHP and experience issues with getting this much higher. Not saying this should be a limit just because I am a woman, but women do tend to do considerably better on lower body than upper body. When I enter these numbers on strstd.com, it's not that far off from the rest. It's my squats that are below average.
possible this is because they start too high to begin with and stall early due to feeling like there is no option to go lower than empty oly bar. If you could drop down to like 35 and add 5 every time you might pass your stall point although this is harder to do eating a deficit which may be another reason women have trouble getting higher since a lot start out lifting on a deficit.0 -
Like everyone said. Heavy lifting is relative. What was heavy to me 2 years ago is not heavy at all to me now. Reiterating that form will help you with preventing injuries and concentrated movements with progression. When people jump into lift a weight that is TOO heavy for them and they start slinging the weight around because they are trying to use momentum to lift injuries can happen.
But don't listen to me because I still managed to pop out my AC joint in my shoulder and pop out a few ribs here and there. :huh:0 -
In my opinion, core strength is the key to avoiding injury (in addition to perfect form). You need to know how to engage your core muscles, lift with your legs, protect your lower back etc...
Here is the powerlifting program I am starting next week. It uses progressive resistance and supplemental exercises to target and strengthen the muscles needed for the strong lifts.
http://www.exrx.net/WeightTraining/PowerliftingPrograms.html
You should have a look around the site. It has gifs of almost every exercise imaginable in the exercise library. Look it through it and take what you need from it. Knowledge is POWAH!
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Really great info everyone, thanks0
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bump0
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i like strstd.com for a 5/3/1 program. you put in your numbers and it give you an estimated one rep max. it give you a program based off that.
Imo this is a good program, but only if you are already strong, more intermediate in scope.
Unfortunately 5/3/1 gets a bad rap of being an intermediate program when it's really not. Jim teaches to start with light weight and be conservative in incrementing weight. He also is very focused on form and indicates that he uses it on both beginners and advanced lifters. Having used it myself for a long time; I see no reason why a beginner can't use it. The method is stupid simple once you read through his short book.
My only other suggestion was going to be for those of you working in the maximal strength range (1-5 reps / 85%-100% of 1RM), at some point get a belt to help protect your back. Don't let people try and tell you a belt is a crutch or a cheating device because it's not. Even raw (no support gear) powerlifters are allowed to use a belt for safety.0 -
Increase slowly. Don't just jump the gun and decide you want to try the big weights. :P It all just comes slowly and naturally as your strength increases. I did not just start deadlifting heavy weights within a month or two. Focus on increasing your reps or the weight each session and make sure you've got the form down to prevent injuries.0
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