Experienced lifters - a question for you

jzammetti

I began a weight training routine 5 weeks ago and I am not sure if the weight I push around is considered "heavy" so I thought I'd ask for comparisons. I am 5'2" and weigh 125 and these are my latest numbers:

Barbell squat - 120#
Deadlift - 110#
Dumbbell shoulder press - 40#
seated row - 80#
Wide grip lat pulldown - 75#

These weights are an improvement for me from the beginning:

Barbell squat - 45#
Deadlift - 45#
Dumbbell shoulder press - 20#
Seated Row - 60#
Wide grip lat pulldown - 60#

What is considered "heavy"? Should I be aiming for more than my body weight in the dedlifts and squats? My grip strength is not great so the deadlifts are tough...and I feel like my arms are comparably weak...

Any thoughts? I guess this is kind of dumb...but I am wondering if I have the right to feel proud of myself for the changes in 5 weeks...and suggestions for how I can improve on the presses and pulldowns...

erickirb

Heavy is relative. If you can only do 3-8 reps before failing you are lifting heavy. How many reps and sets do you do with the weights you mentioned.

MrsRosenow

I would be interested what someone (heavy lifter) says. I have recently decided that I want to start researching and incorporating heavy lifting and not sure how to go about it...
Jzammetti- You have improved so I would say that is a personal victory in and of itself :flowerforyou:

erickirb

I would be interested what someone (heavy lifter) says. I have recently decided that I want to start researching and incorporating heavy lifting and not sure how to go about it...
Jzammetti- You have improved so I would say that is a personal victory in and of itself :flowerforyou:

I would suggest picking up the book starting strength, or New Rules of Lifting for Women.

nursedebra2000

How heavy the weight is is relative to your muscle mass and not your height and weight....let me give you an example....I am 5'5" and when leaned to 7% bodyfat, I weigh 137lbs, which is about 25lbs more than someone else wearing the same size clothes as I do....I can bench 215lb and squat over 500lbs......but you do not just start out lifting that kind of weight. Eating a balanced diet with high protein and natural (not processed) food helps build muscle mass and improve your lifting performance. You are just starting out, so you will not be able to lift "heavy" weight. Riht now, your heavy weight is the weight that you can only do 1-3 reps with....and I mean perform the exercise correctly.....that is key because ALOT of people say they can lift alot and do, but they are doing the exercise incorrectly and not using their muscles correctly. So, my advice to you is to start out with a good trainer to get your technique down and slowly add weight...you will build muscle...just always make sure you do the exercise correctly and do not worry about the weight. I always let my trainer put the weight on and never even knew how much I was lifting! LOL! Building muscle is fun and it is not always easy for everyone, bu hang in there and keep challenging yourself!

nursedebra2000

[/quote]

I would suggest picking up the book starting strength, or New Rules of Lifting for Women.
[/quote]


You do not need a special book for women to lift heavy.....women can lift just like men can....it may take longer for some, but not all. I know I have put many men to shame in the gym!

nursedebra2000

I would be interested what someone (heavy lifter) says. I have recently decided that I want to start researching and incorporating heavy lifting and not sure how to go about it...
Jzammetti- You have improved so I would say that is a personal victory in and of itself :flowerforyou:

I would suggest picking up the book starting strength, or New Rules of Lifting for Women.

You do not need a special book for women to lift heavy.....women can lift just like men can....it may take longer for some, but not all. I know I have put many men to shame in the gym!

_noob_

If you can barely finish the 8th rep or so after 3 sets it's heavy no matter what the weight is...

nberr

There are so many variables to what you could call heavy, but go with what is heavy for you. On the internet you'll get all kinds of e-stats...

EDIT: You're making great improvements!

taso42

Any thoughts? I guess this is kind of dumb...but I am wondering if I have the right to feel proud of myself for the changes in 5 weeks...and suggestions for how I can improve on the presses and pulldowns...

Absolutely yes, you have the right to feel proud of yourself!
Heck, *I* am proud of you and I don't even know you! :drinker:

You are progressing, lifting weights that are "heavy" relative to your current ability, and that's what matters most!

jzammetti

Heavy is relative. If you can only do 3-8 reps before failing you are lifting heavy. How many reps and sets do you do with the weights you mentioned.

I have been following the NROLFW and can complete 2 sets of 8 for each weight mentioned (as the book directs). At those weights I could not do 10, but maybe 9.

jzammetti

How heavy the weight is is relative to your muscle mass and not your height and weight....let me give you an example....I am 5'5" and when leaned to 7% bodyfat, I weigh 137lbs, which is about 25lbs more than someone else wearing the same size clothes as I do....I can bench 215lb and squat over 500lbs......but you do not just start out lifting that kind of weight. Eating a balanced diet with high protein and natural (not processed) food helps build muscle mass and improve your lifting performance. You are just starting out, so you will not be able to lift "heavy" weight. Riht now, your heavy weight is the weight that you can only do 1-3 reps with....and I mean perform the exercise correctly.....that is key because ALOT of people say they can lift alot and do, but they are doing the exercise incorrectly and not using their muscles correctly. So, my advice to you is to start out with a good trainer to get your technique down and slowly add weight...you will build muscle...just always make sure you do the exercise correctly and do not worry about the weight. I always let my trainer put the weight on and never even knew how much I was lifting! LOL! Building muscle is fun and it is not always easy for everyone, bu hang in there and keep challenging yourself!

thanks for the comparisons - 500#! Wow.

Capt_Apollo

bump for later

erickirb

I would be interested what someone (heavy lifter) says. I have recently decided that I want to start researching and incorporating heavy lifting and not sure how to go about it...
Jzammetti- You have improved so I would say that is a personal victory in and of itself :flowerforyou:

I would suggest picking up the book starting strength, or New Rules of Lifting for Women.

You do not need a special book for women to lift heavy.....women can lift just like men can....it may take longer for some, but not all. I know I have put many men to shame in the gym!

The book is not specific to women, it lets them know to lift heavy like a man (the sub title is) Lift Like a Man

cwolfman13

Heavy is relative. If you can only do 3-8 reps before failing you are lifting heavy. How many reps and sets do you do with the weights you mentioned.

^^this.

It's relative. My "heavy" isn't heavy relative to someone who's been lifting for years...but it is heavy for me because I'm toast on my 5th rep.

wellbert

Check out http://www.strstd.com/
it helps you get a good eye on your progress.

gerard54

Those are good numbers...

seena511

consider this 5'8" 24 year old ashamed of her own tiny lifts. well done!

mag1c

I weigh 137lbs....I can squat over 500lbs......

http://www.powerliftingwatch.com/files/PLWR-W-02-13-13.pdf

erinsueburns

I'd say if it is heavy for you and you are progressing, then YES that is lifting heavy.

You are progressing much faster than I am:) I am still more hesitant on squats than I should be.

But specifically on the grip strength and deadlifts, I found adding upright barbell rows (I was already doing bent over row) to the mix helped that for me, might do the same for you.

jzammetti

Check out http://www.strstd.com/
it helps you get a good eye on your progress.

Very cool tool. Thanks

carrieous

i think thats quite heavy. Can you do 3 full sets of 10 reps at those weights?

stewartcarden

if your struggling to do 4-8 reps then yeah its heavy , regardless of what weight it actually is (: . its all relative to the person lifting.

shirleygirl910

I think now days when I hear someone talk about a woman lifting heavy it's not necessarily the #'s. They use to say women should lift light weight and do a lot of reps, but that's not true. We can't bulk up like a man, because or our combo of hormones.

I think it's awesome what you are doing. I am trying the same. I've been logging how much weight and I've come a long way in how much I can lift now. You are doing great and I am very proud of you.

jacksonpt

Heavy is relative. If you can only do 3-8 reps before failing you are lifting heavy. How many reps and sets do you do with the weights you mentioned.

This.

While any number of reps is beneficial, heavy is generally considered up to 8. If you're able to do more than 8 with decent form then you can probably go heavier.

ninerbuff

Same reply: heavy is relative. But where some think it's too heavy for them, don't be afraid to try (with a good spotter of course).

IE. Had a female client who felt 1 plate on each side of the leg press was heavy. Now she's doing 4 plates on each side.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

bumblebums

i think thats quite heavy. Can you do 3 full sets of 10 reps at those weights?

Opinions on this vary, but 3x10 is not what one would do for maximal strength gains. For strength, you go for something along the lines of 5x5 with the heaviest weight you can do with good form. Higher reps (I would call 8-15 "higher" here) are popular among people who are looking to gain muscle size. At least that is what I've gathered from reading and talking to bodybuilders vs. powerlifters.

OP, you are very strong, congrats! I cannot squat nearly as much, and I have been lifting longer. You must either have more natural strength or benefit from smaller height (I am 5'9"). A taller height puts one at a mechanical disadvantage.

LessMe2B

BUMP

ndj1979

i got this form lean gains...

Respective goals for women:

For women in the 115-155-lb range, the corresponding advanced strength goals are 0.9 x body weight bench, 1.1 x body weight chin-up, 1.5 x body weight squat and 1.8 x body weight deadlift. Relative to men, women have much less muscle mass around the chest area and shoulder girdle (men have much higher androgen-receptor density in this particular area), but the lower body is comparativly strong to the upper body.

A 135-lb woman that has been training consistently for 5-10 years should then be expected to:

Bench press 120-125 lbs.
Do 4-5 chin-ups with body weight or do one with an extra 10-15 lbs hanging from her waist.
Squat 200-205 lbs.
Deadlift 225-230 lbs.

shortchange1

I would be interested what someone (heavy lifter) says. I have recently decided that I want to start researching and incorporating heavy lifting and not sure how to go about it...
Jzammetti- You have improved so I would say that is a personal victory in and of itself :flowerforyou:

I would suggest picking up the book starting strength, or New Rules of Lifting for Women.

You do not need a special book for women to lift heavy.....women can lift just like men can....it may take longer for some, but not all. I know I have put many men to shame in the gym!

Agree Totally!

erickirb

I would be interested what someone (heavy lifter) says. I have recently decided that I want to start researching and incorporating heavy lifting and not sure how to go about it...
Jzammetti- You have improved so I would say that is a personal victory in and of itself :flowerforyou:

I would suggest picking up the book starting strength, or New Rules of Lifting for Women.

You do not need a special book for women to lift heavy.....women can lift just like men can....it may take longer for some, but not all. I know I have put many men to shame in the gym!

Agree Totally!

Again, the full title of the book is
New Rules of Lifting for Women
Lift Like a Man