What do you mean when you say "heavy lifting"?

iamluce

Exactly a week ago, after seeing plenty of posts about the benefits of weight lifting and how it's the most efficient exercise for weight loss and toning, I got a gym membership, went up to a trainer and told him I WANT TO LIFT.

So he gave me a routine that I've done three times so far. But it got me thinking. When you people say WEIGHT LIFTING, what sort of weight lifting do you mean?

Because when I think of heavy lifting, I think bench presses, I think this: http://www.criticalbench.com/images/weight-training-lion1.jpg and that's not what I've been doing, so I can't help wonder, am I doing the right things?

This may sound stupid for many of you, but I'm not even from an english speaking country and a lot of things are lost in translation, so I can't help wanting to be sure that I'm not wasting my time.

When people talk about heavy lifting, what exercises do they mean?

My routine includes about 80% of the machines at the gym, like this:
http://sp.life123.com/bm.pix/manweightmachine.s600x600.jpg and this http://www.utsunion.uts.edu.au/fitness/images/weight-training4.jpg, for example
And varying between 35 and 45 pounds, depending on the machine.

I've only been doing it for a week and I feel great doing it so I'm not going to stop either way, but is this what you all mean by strength training/weight lifting? And what would be considered "heavy" lifting?

I'm 5'5 and about 140 and haven't done any training in four years, so I'm pretty out of shape. Should I be lifting more or is this okay to start?

Rae6503

No offense to your trainer and I could be wrong but a lot of them don't really know what they are talking about when it comes to "heavy lifting" especially with women. They think/have been taught that women don't really want to lift heavy, that we are afraid of strength and muscle and that they should tell us what we want to hear, which is generally low weights and high reps, or they might even be mistaken enough to actually believe it.

I'd suggest reading this:

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

I think it's a great program for anyone looking into getting into the basic compound movements. Squats, deadlifts, bench press, etc. It's really fun to continually add weight each time, watch your progress charts go up etc. "Heavy lifting" is basically whatever is heavy for you. This program allows you to start light (hopefully too light) and then move up until you get to "heavy" all the while keeping good form and safety in mind. Once you master these 5 moves and either get bored or stop progressing you can move onto a different program.


Also, New Rules of Weight Lifting for Women is a great resource, I just prefer StrongLifts.

kiachu

Exactly a week ago, after seeing plenty of posts about the benefits of weight lifting and how it's the most efficient exercise for weight loss and toning, I got a gym membership, went up to a trainer and told him I WANT TO LIFT.

So he gave me a routine that I've done three times so far. But it got me thinking. When you people say WEIGHT LIFTING, what sort of weight lifting do you mean?

Because when I think of heavy lifting, I think bench presses, I think this: http://www.criticalbench.com/images/weight-training-lion1.jpg and that's not what I've been doing, so I can't help wonder, am I doing the right things?

This may sound stupid for many of you, but I'm not even from an english speaking country and a lot of things are lost in translation, so I can't help wanting to be sure that I'm not wasting my time.

When people talk about heavy lifting, what exercises do they mean?

My routine includes about 80% of the machines at the gym, like this:
http://sp.life123.com/bm.pix/manweightmachine.s600x600.jpg and this http://www.utsunion.uts.edu.au/fitness/images/weight-training4.jpg, for example
And varying between 35 and 45 pounds, depending on the machine.

I've only been doing it for a week and I feel great doing it so I'm not going to stop either way, but is this what you all mean by strength training/weight lifting? And what would be considered "heavy" lifting?

I'm 5'5 and about 140 and haven't done any training in four years, so I'm pretty out of shape. Should I be lifting more or is this okay to start?

Lifting heavy means causing maximum tension on the muscles. Purist will say you can't do that with machines but that's not really the issue. The only problem with machines is that they don't involved the entire body in the process and they isolate muscles groups which equals more time in the gym. So why do that when you can squat, deadlift, do some rows, some pulls ups and presses and hit every muscle in your body.

meshashesha2012

it's not about the numerical weight but more about making sure you are lifting - with proper form - enough weight where a set of 5-10 reps is challenging enough where you NEED to take at least a 2 minute rest between sets. for one person that might be a 90 pound deadlift and for another that might be a 290 pound deadlift.

another component of heavy lifting is that you are progressively increasing the weights you lift, and not just once every 6 weeks either. for instane if you're following a strength building program then you'll try to increase weights with every session. that's one of the reasons why most strength training routines revolve around free weights : it's easier to increase weights (since the smallest weight increments are the 1.25 weight plates) with free weights than it is with machines. the other reason is that it's easier to do compound lifts with free weights than on machines.

nz_deevaa

I had to specifically tell my trainer that I wanted to lift heavy, with free weights. I said I wanted to squats and deadlifts as compulsary.

Pgarcia413

Heavy lifting just refers to the intensity and typically refers to free weights and bars. It's hard to call machine heavy lifting since your motion is so restricted. However, that doesn't mean you won't get a decent workout and tone your body. The images you provided with the leg press and pull downs could still help you strengthen and tone. In fact, I don't do leg press anymore because I do squats with a bar, but i still do pull downs for my back because i am still not strong enough for pull ups.

I also agree consider moving off the machines and getting to a freer range of motion with bars and free weights. Have a trainer guide you since they can watch for proper form and help correct you. Plus you stand a greater chance of strengthening your core since it gets activated anytime you have to maintain your balance. You can start with squats without any weight, or holding dumb bells. Or even with just a bar (no weights on it) for a more intense workout over the leg press.

I am glad to hear you feel great after a strength training workout. You are doing great!

_stephanie0

BinaryPulsar

I do free weights (like others are describing). I like The New Rules of Lifting for Life. It explains what goes into an effective weight training program and allows you to build your own program and it's helpful for people that have had injuries. As a dancer this fits in well to allow me to juggle both things without over training, so I am still able to rehearse and perform. I don't use machines (except for the leg press and wood chops with the cords sometimes). I lift as heavy as I can lift (while maintaining form and using my muscles not joints) and increase as able.

blondie0942

hahaha THANK YOU I was seriously about to post that. I don't do crossfit but I think its hilarious! and applies in this case too hah

kiachu

I lose both machines and free weights. Cable cages, plate loaded machines, and stack machines. But I just make sure the meat and potatoes are included. Squats, deadlifts, rows, presses, and pull ups. I'm not strength training either I'm training for aesthetics and mass so whatever gets the job done gets the job done.

But I think for people that are just getting in shape with no underlying agenda then doing a bunch of machines is a waste of time and won't maximize your results. While I have to go to the gym 5 times a week sometimes more, I'm not in there more than 45 minutes. If you do you free weight meet and potatoes exercises and make it relatively heavy you could go 3 times a week for 45 mins and get excellent results.

porffor

I had a problem with my first gym getting round to them when I did my induction and programme set up that I wanted to lift heavy.

I moved gym.. and love my new gym, it is super friendly, there are a bunch of girls who work out heavy. It is largely helped by a powerlifter (female) working and training there. But the stronglifts programme is a great one for newbies and I'd def recommend hitting or finding the free weights. hard!

firstsip

Just here to say I love OP's profile.