Lifting Heavy

risak
risak Posts: 79 Member
in Fitness and Exercise
For a 32 year old female 5 lbs away from her goal weight. I have been lifting weights for a while but always thought more reps/lighter weight = tone. Of course now I am learning the opposite so I want to push myself more.

How does one decide their "heavy" starting weight. I read on a thread where you basically go with a weight that you can only do like 8 reps per set. I'm just afraid of hurting myself or straining my muscles.

I do the cable weights, btw. But I choose machines that use more than one muscle group if possible.

Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    It's just trial and error. If you can't do more than say 3 reps, maybe dial it back a notch. If you can do more than say 10, up the weight a bit. There's no real science to it. It's just a general guideline. If you're just doing machine exercises it's pretty hard to hurt yourself, especially with low weights. That should get you started at least, it's really all in what your goals are.
  • Depictureboy
    Depictureboy Posts: 38 Member
    try this site:

    http://www.timinvermont.com/fitness/orm.htm

    This will calculate your one rep max based on your actual lifting. then you can dial back the weight some for more reps.
  • wellbert
    wellbert Posts: 3,924 Member
    start with barbell or whatever
    add weight EVERY WORKOUT.
    You'll get there.
  • dortress
    dortress Posts: 28 Member
    There is no 'toning'. Grrr. Hate that word.

    Focus on lifting weights that heavy enough that, at the 8 rep mark, you've reached failure. If you can go beyond 8 and still have reserves, you're not lifting heavy enough and raise the weight.

    Focus on building strength and the right mix of opposing exercises, so you're building balance in your musculature. E.g., if you're doing bench presses, you need to include back exercises. If you're doing pull exercises, you also need to include push. Theory of opposing muscles.

    but you're not ever 'toning'. You're building muscle.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Read this:

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • risak
    risak Posts: 79 Member
    awesome! I will try the 8 rep thing out tonight. I'm clearly not challenging myself enough at the gym. And I just started really thinking about it and challenging myself more. There's no point in wasting the time if you aren't pushing yourself.

    I walk at least 30 min everyday, exercise to one of Jillian Michaels' DVDs (every other day) and try to go to the gym in between. Just to keep the muscles guessing.

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