Lifting heavy for women

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  • FreckledScorpio
    FreckledScorpio Posts: 1
    I'm a certified trainer in Ontario....start with whatever weight you can complete 10 reps with. That's the easy way to put it. Now, I don't mean jerking the weight for 10 reps...you have to be able to do each of those reps with proper form and posture, and when you can no longer hold proper form, that means you're done. That is what's called "going to failure". I suggest 3-4 sets of that, per each exercise. When you can work your way up to more than 12 reps, that's when it's time to increase the weight (by a couple of pounds). I hope this helps!
  • allsturns
    allsturns Posts: 36 Member
    Men love women training there. There is nothing to put you off training with weights other than your own self esteem and belief (wrongly) that others don't want you in there.

    Yes I know it's me and only me...but don't want to be seen using Nancy weights and people secretly thinking "seriously girl chuck some more weights on there or get off and let someone who can really use it have a go"!
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    They don't think that all, 110% assure you.
  • bmqbonnie
    bmqbonnie Posts: 836 Member
    Men love women training there. There is nothing to put you off training with weights other than your own self esteem and belief (wrongly) that others don't want you in there.

    Yes I know it's me and only me...but don't want to be seen using Nancy weights and people secretly thinking "seriously girl chuck some more weights on there or get off and let someone who can really use it have a go"!
    Sometimes I feel a little silly doing lateral raises with only 5-10 lbs but then I remember I don't really judge anyone else for what they're lifting so why would I be so narcissistic as to think they care about what I'm doing? And if they care, well, what's it matter? Like Dr Seuss says, those that matter don't mind and those that mind don't matter. Or something like that.

    Having a plan helps my confidence too. I have my list of exercises and fill out my info. Helps me feel like there's a method to my madness :D
  • kmmuellr
    kmmuellr Posts: 19
    Yes I know it's me and only me...but don't want to be seen using Nancy weights and people secretly thinking "seriously girl chuck some more weights on there or get off and let someone who can really use it have a go"!

    As a guy, think of how I felt getting in there the first time and working out w/ the 45lb bar. Nancy weights indeed! Just do it!

    K
  • Jonesie1984
    Jonesie1984 Posts: 612 Member
    as a beginner, any weight you can lift 12-15 times, until you have good form. (so maybe a week or two) - good form is crucial for avoiding injury

    then move to slightly heavier weights you can lift 8-12 times, or 5-8 times (opinions vary)

    if you can lift it more times than this, it's too light. Make sure your form is good before you attempt to lift heavier though.

    when you can lift as many as the maximum number in the range, add a little more weight

    lifting heavy = relative to what you can currently lift. you keep on progressively increasing the weights as your strength improves.


    ^^^THIS. I started light, really like (like 3lb bicep curls light lol) but your strength builds. Form is cruicial. I see it all the time girls packing on the weight and their form is terrible.
  • STurbs33
    STurbs33 Posts: 134 Member
    Men love women training there. There is nothing to put you off training with weights other than your own self esteem and belief (wrongly) that others don't want you in there.

    Yes I know it's me and only me...but don't want to be seen using Nancy weights and people secretly thinking "seriously girl chuck some more weights on there or get off and let someone who can really use it have a go"!

    You have to start somewhere. Maybe this week you'll be using 5lb weights, but if you're consistent that number is going to grow, and soon enough you'll be lifting numbers you never thought you could and hopefully inspiring other women to venture into the weights section too.

    I was terrified my first time going to the weights side of the gym. I wasted over 15 minutes on the treadmill before trudging over to the power rack. Plus, I was slightly mortified because I was only squatting the bar that day. But next time, I added more weight, felt more comfortable, etc. Less than a year later, I can now squat 110lbs for reps and have incredible confidence working with weights. It might be uncomfortable the first couple of times, but once you get past that, it's completely worth it!
  • cynthiaj777
    cynthiaj777 Posts: 787 Member
    Not lucky - all done to a plan mate! :smile:

    You follow my plans and diets, you get where you want. She just gets coaching that costs most people £80 an hour for free :bigsmile:

    My boyfriend has me on a 10 month lifting program training for a 24 hour obstacle race (and he's on one too). SUPER stoked to see if he can do something with my muscles. I'm an avid lifter, but he has me on a strict routine. I was always more about going to have fun because working out is fun, but he put an end to that. haha. Upper and lower lifts alternating every other day with running. I can already tell a difference, so I'll stick to his madness. We (women who have smart boyfriends) are lucky :heart:
  • angmarie28
    angmarie28 Posts: 2,895 Member
    I started with 3s, then 5s, then combined them to make 8s, now im on 10s
  • allsturns
    allsturns Posts: 36 Member
    So...I decided to venture into that area today...eek...got scared and went to see a member of staff about showing me proper form. I'm going back next week when he will devise a 2 day full body programme for me...he likes to do weights with HIIT as he believes that way you keep your heart rate higher for longer. (It's only a two day programme as I will continue to do pilates twice weekly and Zumba once a week)

    So next week I'll be starting on the journey with an actual goal in mind.

    I have to take my food diary in with me tomorrow so he can give me some pointers too which is an added bonus and I've had an email confirmation of dispatch from Amazon so should get my copy of new rules before next week.

    As soon as I have a copy of the programme he's devised for me will post it here and you can see if you think it's any good or if there's anything I should add (or even better remove lol).
  • NatashaB8
    NatashaB8 Posts: 202
    I have been focusing on strength for a couple of months now. I kind of slacked during January thanks to Uni exams and assignments but I am back on it now.

    I am squatting 15-20kg at the moment and working with two 6kg kettlebells for clean and jerks.

    I chest press 25kg and leg press 40kgs on the machines however I enjoy using powerbags and kettlebells and dumbells. Saying that I can only bicep curl a 7kg dumbell, I really have to work on that!

    Just keep going and you will build up as it takes time :) Feel free to add me too!
  • suelegal
    suelegal Posts: 1,281 Member
    I am in Stage 4 of New Rules of Lifting for Women.

    My answer is - it depends. My deadlifts are 110 - I started at 50. Squats are now 80 started with body weight. Lat pulldowns are 75, I started at 25. My overhead presses are 45, I started at 10. cuban snatches are only 5 lb dbs. Those will never be very heavy I know, and according my trainer and everything else I've read they aren't supposed to be. Lunges I started with body weight, and had a very difficult time with balance, now I do 50 (25# dbs) with not much difficulty. Only you can know if you can add weight, but women tend to underestimate how much they can lift.

    I started toolight on everything andadded weight quite quickly. However, before you worry about how much weight, make sure your form is spot on! Hire a trainer if you need to, have someone take a video, watch yourself in a mirror. Form is most important, you'll be able to add weight much faster if your form is correct.

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