Is It Enough??

wibutterflymagic

I could use some advice from weight lifting women. I've just recently started concentrating more on lifting. I have been doing about 40mins of lifting 3x/week, but it typically only works out to about 6 exercises I manage to do each workout. Is that enough to make any difference?

ElizabethKalmbach

The question is, is your heart rate increasing? Does the workout make you sweat? In each set of reps that you are doing, do you feel like you could only do one or maybe two more at that weight, or do you need to add more weight?

My workouts are from the New Rules of Lifting for Women and for the first 6-8 weeks he only has us doing about 6 exercises per workout and only two circuits at first. Three on some exercises further in, but still only 5-6 different full body type movements.

The first time I did the work out, it was enough to make me ENTIRELY SORE the next day... So I was willing to agree that it was "enough."

wibutterflymagic

Ok. Then I'm not doing too badly. I'm definately breathing harder and sweating. I do have a couple things to tweak since I've just recently started but I'm glad to know that I'm not completely off the mark. Thanks for the input.

jonswife0206

The New Rules of Lifting for Women is a great book. I have used many of these specific lifts or modifications of them. I also generally get in around 6 different strength exercises (weights and body weight) for around 40 minutes. I also try to do compound exercises so that I'm working more than one set of muscles at a time to increase the productivity of my workout and squeeze more into it. Have fun !!

mommamuscles

The New Rules of Lifting for Women is a great book. I have used many of these specific lifts or modifications of them. I also generally get in around 6 different strength exercises (weights and body weight) for around 40 minutes. I also try to do compound exercises so that I'm working more than one set of muscles at a time to increase the productivity of my workout and squeeze more into it. Have fun !!

This.
What kind of weights workout are you doing now?

wibutterflymagic

I'm using 30lb dumbells for calf raises, and I'm doing squats with a pre-weighted barbell because our workout room doesn't have a squat bar(or whatever it's called) so I have to lift it up over my head to my shoulders by myself. I do a deadlift exercise with about 45lbs, benchpress at 25-30lbs, ab exercises, lunges and side lunges with the 30lb dumbells, tricep exercise and a lat pull down. I've got a few more exercises that I haven't done yet. I'm trying to rotate the exercises so I'm not doing the same ones all the time.

heybales

I'm using 30lb dumbells for calf raises, and I'm doing squats with a pre-weighted barbell because our workout room doesn't have a squat bar(or whatever it's called) so I have to lift it up over my head to my shoulders by myself. I do a deadlift exercise with about 45lbs, benchpress at 25-30lbs, ab exercises, lunges and side lunges with the 30lb dumbells, tricep exercise and a lat pull down. I've got a few more exercises that I haven't done yet. I'm trying to rotate the exercises so I'm not doing the same ones all the time.

Instead of lightening the weight because you have to get it behind you, do a front squat. Works better with those shorter pre-loaded bars too.

http://www.exrx.net/WeightExercises/GluteusMaximus/BBFrontSquat.html

Don't rotate too fast, the body's response to overload only happens if it keeps seeing the overload condition.