"Heavy" lifting? (particularly women)

sabified

Sorry, no help to OP but bump to save the info Thanks, ladies!

BusyRaeNOTBusty

deadlifts:
back squat:
BB row:
bench press:
overhead press:
push press :
power clean :

QUESTION
Do you do these same exercises every day or do you do work different groups each time?

I'd suggest a good program like Strong Lifts 5x5 (and no you don't generally do all those in one day).

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

doty0815

Leaving work bumping for in the am will add my 2 cents then.......... Great job ladies

NavyKnightAh13

bumping for later. I tend to start weight lifting and then a month later I quit due to no motivation. The longest I lasted was 3 months and then when things got crazy, I didn't take time for me to go back to it until last week. But I only do it 2 days a week because I am also doing Insanity, training for a half marathon, and dancing twice a week because of my dance minor.

kwilson18

Lots of great info here already! I would be cautious about lifting heavy until you get your form down- it might even be worth a couple of sessions with a trainer to get it right. I've been lifting on and off for years and developed some bad habits, and when I went to heavy lifting last year I injured myself because I ramped up my weights too fast without good form. Bodybuilding.com has some good videos demonstrating form which can be helpful, and you can post videos asking for input on your form, but for me it was failing to engage my scapula and letting my shoulder go all wobbly that did it- very difficult to see if you aren't a professional watching someone very closely.

Joreanasaurous

Posting just so I can follow. I lift, but its always a struggle and I get so frustrated by it. But nothing worth it ever comes easy I guess.

teresamwhite

I just started SL5x5 two weeks ago...Began Week 3 this morning:

*Squat -90lbs
*Bench -55lbs
*Row -80lbs (I've stalled here for more than a week)
*Overhead Press -40lbs (I've stalled here for more than a week)
*Deadlift -70lbs

I also do the weighted ab machine at 85lbs and the abdominal twist machine (obliques) at 75lbs.

I go to the gym on post, and there a ton of soldiers who lift, plus trainers all over the place. I made sure to use a pretty light weight until I was able to get the form right. And there are always some vocal people who will come to you and help you out if you are using improper form!

ETA: I've noticed a difference in the scale, tape measure and body fat analyzer (I work in the dietary dept of a hospital, so theirs is really accurate). I had stalled out on the scale, but the last two weeks has given me a 4lb loss, and almost 3% body fat.

beaches222

bump for later

CallMeCupcakeDammit

I just use dumbbells at home, and I don't have anything over 37.5 lbs til I can get more plates. Done NROLFW and All Pro, and I'm doing ChaLean Extreme right now, just because I wanted to try it. I'm posting this for inspiration, and also I think people posted their routines in here, too. http://www.myfitnesspal.com/topics/show/1045433-women-lifting-heavy-with-pics

muamontreal

I will start with just my body weight as well .. You , SO, motivated me to start, I was a little bit worried to be ridiculous with just my body weight as a start.

Thank you for posting, you've just encouraged me a lot :flowerforyou:

gracielynn1011

I'll speak up for the wimpy section ...

A year of chemo and radiation played havoc with my body and my muscle strength was shot. I started lifting on 9/8/12 and started out with just body weight. The following week I squatted with just the barbell (non-olympic probably weighs about 6 lbs) and two 4.4 lbs weights. I'm just about a month in now and today I squatted 40 lbs. My deadlift is up to about 70 lbs. I do 5 sets of 5 reps.

My numbers are low for sure...but we all have to start somewhere .

A year of chemo and radiation? And you call yourself weak? You are the strongest of strong. You are awesome for going through that and now building yourself up.

Congratulations for that! :drinker:

WannabeStressFree

I'm on my 3rd week of NROLFW and I'm loving it! 1st time lifting!

KatrinaWilke

Generally, "heavy" weight training refers to lifting a weight WITH PROPER FORM for 8-10 reps to failure. After 8 reps, it should be very difficult to do more.

I agree with you. 8-10 reps maximum with the last rep to failure. If you can more more reps, it's not heavy enough.

Yes, 8-10 reps are good for building muscle. But you can also do less reps if you are trying to gain strength!

doty0815

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this is my progress with heavy lifting.... I love it... I am amazed by your ladies numbers of weight..... I feel like a baby lifter compared to some of you but hey ya gotta start some where. I follow New Rules Of lifing and I really like it. The book its self is some what confusing but other then that its great.

MattBenz

Do you need a barbell for this? I have heavy dumbells and would love to start lifting without going to the gym (closest one is 30 miles)

Dumbells will work fine.

jlapey

It's best to start with an empty bar and work your way up from there. Concentrate on proper form while the bar is still light. Sets and reps depend on your goals. Read this: (copied links form the Eat, Train, Progress group)

Weight Lifting


Weight Lifting - Form /Technique

http://www.myfitnesspal.com/topics/show/852401-proper-form-and-technique-sources

http://www.myfitnesspal.com/topics/show/1018359-do-you-cave-in-when-you-squat

Strength Training - the basics

http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

Barbell routines - when you only have dumbbells

http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells

Form Check

http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here

Lifting and Running

http://www.myfitnesspal.com/topics/show/1091565-lifting-and-running

jdaley90

As a few other folks have mentioned, 'heavy lifting' is relative to you.

I want to gain strength so I personally follow the 5/3/1 program so I am doing 1-5 reps. Other common ranges are 6-12 and 15+.

Right now my 1RMs are:
-Squat: 145lbs
-Deadlift: 155lbs
-OHP: 65lbs
-Bench: 75lbs

You can read more and decide what you'd like to do here: http://www.muscleandstrength.com/articles/truth-rep-ranges-muscle-growth

Common beginner programs are Starting Strength, StrongLifts, and New Rules for Women.

Personally, lifting heavy has changed my lift! I used to eat 1200 cals/daily and was the textbook example of 'skinny fat'. When I started weight lifting I began eating more without gaining any weight. I've been able to slowly change my body comp and lose fat/gain muscle in the right places.

Most important: Have no fear of getting 'bulky'. Women just don't have enough testosterone.

Good luck, I hope you get into lifting!

JamieM8168

I do 8-10 reps, usually 3 sets

my 1rm is
Squat- 120lbs
Deadlift- 130lbs
OHP- 60lbs
Bench- 85lbs

not much but I was struggling with 5 lb dumbbells earlier this year so i'm pretty proud

callie006

Do you need a barbell for this? I have heavy dumbells and would love to start lifting without going to the gym (closest one is 30 miles)

Dumbells will work fine.

Yeah. I've made good progress with dumbbells doing basic compound lifts and body weight work. I have a bench, various small hand weights, an adjustable set that goes to 45 lbs and 2 55 lb weights. So far, I haven't needed to touch the 55 lbers. When I outgrow them, I'll figure something else out, but that set would let me lift up to 110 lbs.

I just started the Strong Curves beginner program. While I've made decent progress, my butt is getting flat, and while 3 of the programs in the book are full body, they all focus on the behind. I've lifted off and on, but the chart in the book puts me at a solid intermediate, and I am no way ready for the advanced program. So far, I like it, and it can definitely be adpted to do at home with dumbbells and body weight.