"Heavy" lifting? (particularly women)

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  • gracielynn1011
    gracielynn1011 Posts: 726 Member
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    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
    WannabeStressFree Posts: 340 Member
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    I'm on my 3rd week of NROLFW and I'm loving it! 1st time lifting!
  • KatrinaWilke
    KatrinaWilke Posts: 372 Member
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    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
    doty0815 Posts: 68
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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
    MattBenz Posts: 3 Member
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    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
    jlapey Posts: 1,850 Member
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    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
    jdaley90 Posts: 259 Member
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    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
    JamieM8168 Posts: 248 Member
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    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
    callie006 Posts: 151 Member
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    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.

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