"Lifting Heavy". What does that really mean for women?
WinnerVictorious
Posts: 4,733 Member
I was having a discussion with a friend (Crankstr) this morning and we both agreed that there was a misconception out there about what this term really means. It's used on MFP a lot and I think there should be a thread designed to address this confusion.
Here's the problem: Many women who have never lifted weights are afraid to lift anything heavier than those 3lb pink dumbbells because they fear getting "bulky". This is an unfounded fear. Not only are the 3lb pink dumbbells next to worthless (once a woman has used them for a week or two, her muscles will have adapted and they will no longer provide any real benefit for increasing strength or muscle size. In fact she'd have to increase the speed at which she works out with them to continue to achieve any benefit, and that may not last more than another week or two), but women cannot become "bulky" like men unless they spend years working on it and also take steroids and other such supplements to counteract their lack of testosterone. Put simply, lifting weights will not cause women to get "bulky" unless that woman spends a great deal of time and effort intentionally trying to get "bulky". However, since the term "Lifting Heavy" is frequently used here and many women without experience assume that to mean the same as it does for men (who can and do get "bulky" lifting heavy weights), they are fearful of embracing strength training. So perhaps this term should be replaced with something better and less confusing...
Here's the solution: "Lifting Heavy" when talking about 99% of the women on this site, refers only to the notion that you lift weights while progressively adding weight over time to continue to stress your muscles and force them to grow. It does not mean trying to bench press 300lbs by the second week of training. It simply means that as your muscles strengthen and adapt to your current weight loads, you progressively increase those weight loads to keep pushing your muscles. thus, "Lifting Heavy" really means "Lift Progressively Heavier".
For example, many women who are new to strength training start their squats with nothing more than an Olympic barbell and no weights attached. that barbell weighs ~45lbs and is a sufficient amount of weight to get started while at the same time focusing on getting correct form for the exercise. In time, she'll start adding small amounts of weight to this via weight plates when necessary and able. Continuing this process over months (and years), she'll get to a point where she's actually squatting a considerable amount of weight compared to where she started, but that progression will have happened over a long period of time. In the process, she will have gotten stronger and added LBM to her body (and improved her measurements and body shape). it's this process of slowly and consistently increasing that weight to their lifts that many of the women on here are referring to when they say "Lifting Heavy".
I hope this helps clear up some confusion. Women who are new to the idea of strength training should not feel intimidated. You'll be starting with weights that you can handle and you won't end up looking "bulky".
Obviously, I'm a man and a thread like this really requires feedback from women, so I'd like to invite any of the many women on here who do "Lift Progressively Heavier" to chime in with their own comments, feedback, and examples of the sorts of weight loads they started with, what weight loads they currently lift, and how long it took to get there.
Also, if there are any mistakes or omissions in this post, please point them out to me quickly while I still have time to make edits.
Note - "bulky" is left undefined because it means something different to each person. I assume to most people it means something akin to looking like Arnold Schwarzenegger from his bodybuilding days, or at least the female equivalent.
Here's the problem: Many women who have never lifted weights are afraid to lift anything heavier than those 3lb pink dumbbells because they fear getting "bulky". This is an unfounded fear. Not only are the 3lb pink dumbbells next to worthless (once a woman has used them for a week or two, her muscles will have adapted and they will no longer provide any real benefit for increasing strength or muscle size. In fact she'd have to increase the speed at which she works out with them to continue to achieve any benefit, and that may not last more than another week or two), but women cannot become "bulky" like men unless they spend years working on it and also take steroids and other such supplements to counteract their lack of testosterone. Put simply, lifting weights will not cause women to get "bulky" unless that woman spends a great deal of time and effort intentionally trying to get "bulky". However, since the term "Lifting Heavy" is frequently used here and many women without experience assume that to mean the same as it does for men (who can and do get "bulky" lifting heavy weights), they are fearful of embracing strength training. So perhaps this term should be replaced with something better and less confusing...
Here's the solution: "Lifting Heavy" when talking about 99% of the women on this site, refers only to the notion that you lift weights while progressively adding weight over time to continue to stress your muscles and force them to grow. It does not mean trying to bench press 300lbs by the second week of training. It simply means that as your muscles strengthen and adapt to your current weight loads, you progressively increase those weight loads to keep pushing your muscles. thus, "Lifting Heavy" really means "Lift Progressively Heavier".
For example, many women who are new to strength training start their squats with nothing more than an Olympic barbell and no weights attached. that barbell weighs ~45lbs and is a sufficient amount of weight to get started while at the same time focusing on getting correct form for the exercise. In time, she'll start adding small amounts of weight to this via weight plates when necessary and able. Continuing this process over months (and years), she'll get to a point where she's actually squatting a considerable amount of weight compared to where she started, but that progression will have happened over a long period of time. In the process, she will have gotten stronger and added LBM to her body (and improved her measurements and body shape). it's this process of slowly and consistently increasing that weight to their lifts that many of the women on here are referring to when they say "Lifting Heavy".
I hope this helps clear up some confusion. Women who are new to the idea of strength training should not feel intimidated. You'll be starting with weights that you can handle and you won't end up looking "bulky".
Obviously, I'm a man and a thread like this really requires feedback from women, so I'd like to invite any of the many women on here who do "Lift Progressively Heavier" to chime in with their own comments, feedback, and examples of the sorts of weight loads they started with, what weight loads they currently lift, and how long it took to get there.
Also, if there are any mistakes or omissions in this post, please point them out to me quickly while I still have time to make edits.
Note - "bulky" is left undefined because it means something different to each person. I assume to most people it means something akin to looking like Arnold Schwarzenegger from his bodybuilding days, or at least the female equivalent.
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Replies
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+1. All wonderful info.0
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Here's the solution: "Lifting Heavy" when talking about 99% of the women on this site, refers only to the notion that you lift weights while progressively adding weight over time to continue to stress your muscles and force them to grow. It does not mean trying to bench press 300lbs. It simply means that as your muscles strength and adapt to your current weights, you progressively increase the weights to keep pushing your muscles. "Lifting Heavy" really means "Lift Progressively Heavier".
^^^ THIS!
I know I won't be able to bench 300 lbs anytime soon. I would like to be able to bench press my own body weight soon, though (159 lbs)...pretty sure it is my one rep max...so yes, progressively heavier from your start point, whatever that might be, (usually the olympic barbell) is what I would deem to be "lifting heavy".0 -
Wow. This is great.0
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Thank you! I've been intrigued by "lifting heavy" but have no idea what kind of weight to start with, and the term definitely sounds more intimidating than starting with the bar and adding weight to it over time. It'd be helpful to hear what women started with for different lifts. I haven't done bench press or deadlift or that kind of thing since highschool so I have no clue where to start without hurting myself. I'll also feel more confident going to the weight area at the gym if I know what weight to grab.0
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When someone (male or female) says they "lift heavy," I take it to mean they are doing powerlifting or O-lifting or both. I don't really think about it any further than that.0
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I'm a newbie to this and was wondering where to start with dumbbells. I've been using 5kg on each arm but I don't think his is nearly enough. I'm a bit of a wimp in the arm department.0
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i'd like to add to the fact that lifting heavy is relative. if those small 5lb weights are all you can lift 5-10 times in a row for upper body exercises such as dumb bell bench and dumb bell shouler press, that that is what you have to use.
many women have very very little upper body strength. the smaller dumb bells may be the only thing that they can use for certain movements. and just because you need to use them now, doesn't mean you won't be progressing later.0 -
Not wanting to be bulky is an invalid argument. Even if you did gain fast enough to notice you would just stop lifting for a week or two (or just stop progressive loading) when you got 'too bulk'.0
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+2+1. All wonderful info.0 -
Well said :drinker:0
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LURRVVVEEEEE THIIISSSSS thread!!
I started lifting heavy back in October, but became serious with it in November after getting my form down. I started with NROLFW now I'm doing StrongLifts. I may not be as strong as some women, but I'm definitely stronger than when I started.
Here are my lifting stats:
Then/Now
Squat: 70/235
OHP: 25/70
Bench: 45/90
Deadlift: 45/170
I definitely struggle with OHP and bench, but I am getting stronger every day.0 -
Thank you! I've been intrigued by "lifting heavy" but have no idea what kind of weight to start with, and the term definitely sounds more intimidating than starting with the bar and adding weight to it over time. It'd be helpful to hear what women started with for different lifts. I haven't done bench press or deadlift or that kind of thing since highschool so I have no clue where to start without hurting myself. I'll also feel more confident going to the weight area at the gym if I know what weight to grab.
i agree. i'd like to hear from some of the women here on exactly what their progression has been. in short, to simply answer these questions:
1) starting bench press? current bench press? how long have you been doing bench presses?
2) starting squat? current squat? how long have you been doing squats?
3) starting dead lift? current dead lift? how long have you been doing dead lifts?
4) starting overhead press (OHP)? current OHP? how long have you been doing OHPs?0 -
i'd like to add to the fact that lifting heavy is relative. if those small 5lb weights are all you can lift 5-10 times in a row for upper body exercises such as dumb bell bench and dumb bell shouler press, that that is what you have to use.
many women have very very little upper body strength. the smaller dumb bells may be the only thing that they can use for certain movements. and just because you need to use them now, doesn't mean you won't be progressing later.
I agree with this. For me personally lifting "heavy" is lifting a weight with good form for 3-5 reps, the 5th rep usually is close to failure if not there. So IMO it's about lifting a weight that's heavy FOR YOU for a small rep count.0 -
i'd like to add to the fact that lifting heavy is relative. if those small 5lb weights are all you can lift 5-10 times in a row for upper body exercises such as dumb bell bench and dumb bell shouler press, that that is what you have to use.
many women have very very little upper body strength. the smaller dumb bells may be the only thing that they can use for certain movements. and just because you need to use them now, doesn't mean you won't be progressing later.
I agree with this. For me personally lifting "heavy" is lifting a weight with good form for 3-5 reps, the 5th rep usually is close to failure if not there. So IMO it's about lifting a weight that's heavy FOR YOU for a small rep count.
i recently started...if i can lift more than 6 reps i add more weight...i'm absolutely loving it and swear i can see definition already...thx for posting, am really interested in hearing what other women that have been doing it for awhile have to say0 -
i'd like to add to the fact that lifting heavy is relative. if those small 5lb weights are all you can lift 5-10 times in a row for upper body exercises such as dumb bell bench and dumb bell shouler press, that that is what you have to use.
many women have very very little upper body strength. the smaller dumb bells may be the only thing that they can use for certain movements. and just because you need to use them now, doesn't mean you won't be progressing later.
I agree with this. For me personally lifting "heavy" is lifting a weight with good form for 3-5 reps, the 5th rep usually is close to failure if not there. So IMO it's about lifting a weight that's heavy FOR YOU for a small rep count.
yes, it's lifting at a weight that takes your muscles to failure so that they will adapt.
however, to women who are not yet lifting, that concept is not easily inferred from the phrase "Lifting Heavy", which is why that phrase should not be used without clarification, IMHO. to the uninitiated, heavy means heavy.0 -
great info/great thread. i'm still somewhat new to lifting heavy....and i mostly follow a weight training program set out by my personal trainer that doesn't necessarily involve the traditional weighted squats, deadlifts, OHPs, etc. so i've started doing some of my own now.
deadlifts: 90#
i'll add more soon!0 -
I lift heavy. I've done a lot of lifting things over time, but in 2013 I have become a fan of using the barbell and strength training, I've been doing Stronglifts 5X5 and Starting Strength.
I am 49 years old, I have bad knees & feet, a fibromyalgia diagnosis, and I am very fat. I say this just so that you know that you can lift heavy at any age and in spite of physical problems that you might think would hold you back.
I started with body weight and 20 pounds for squats. I started with 20 pounds for overhead presses and bench presses. You meet your body where it is today, but you challenge it to get stronger every time.
Today I will go squat with 125 pounds. It's only taken me three months to get here. I love how it makes me feel and I love that it takes about 45 minutes to do a workout.
And the very best part is that my knees are so much better now. My left knee is particularly bad, and has been for about 12-15 years. But today, it is almost pain-free. And I haven't been able to say that in a long, long time. :drinker:0 -
Excellent post! :drinker:0
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Solid post.
I think also some women don't like the idea of using barbells or dumbbells because "it's what guys use" or "it's what bodybuilders do".
But what are they in reality? Simply a weight bearing object which you can manoeuvre. No different to a bag of groceries or a backpack containing books. The only difference is that you consciously add more groceries to the bag or books to the big (plates on the barbell) over time the stronger you get and the more you can manage.
It is simply applying progressively more resistance (load) on your muscles over time so that they adapt and become stronger though not necessarily larger.0 -
Bump to read later - the ladies from Lea's thread yesterday is what pushed me to do my strength workout last night that I didn't really wanna do! You're AMAZING women0
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Great post. I think bulky = getting bigger in measurements, not smaller.
Stats from a new lifter... I started five weeks ago with New Rules of Lifting for Women and have since switched to 5/3/1.
Deadlift start: 90#
Deadlift current: 165#
Deadlifting for five weeks
Squat start: 45#
Squat current: 110#
Squatting four weeks
Bench start 1RM: 95#
Bench current 1RM: 100#
Benching three weeks
OHP start: 55 lbs
Still working at 55, only done it two weeks.0 -
This is a great thread. Thank you to the OP for starting it. Your timing was actually quite excellent, as the whole "heavy lifting" thing has been on my mind recently. Let me explain.
I'm a runner who is doing my first half-marathon in a couple weeks. The running side of things is sunshine and daisies. But I figured I should add some strength training to the mix, and I know that I personally operate best when given a structured, regimented program to follow. So I got a used copy of Chalean Extreme and have loved it. I view the program as a sort of "weights for beginners" thing, and for me it has been a great way to get comfortable with dumbbells. Clearly, it isn't "heavy lifting" in the usual sense of the MFP message boards.
BUT:"Lifting Heavy" when talking about 99% of the women on this site, refers only to the notion that you lift weights while progressively adding weight over time to continue to stress your muscles and force them to grow. It does not mean trying to bench press 300lbs by the second week of training.
So for me, having started at Level 0, Chalean has been "heavy lifting." And that is a good thing. As several other people have mentioned, it's really all about where you are starting from. 2 months ago I could barely do anything with a 15 lb. dumbbell; now I can curl them fairly easily. Small potatoes to many people, but ya gotta start somewhere. :-)
The other good thing is that having been introduced to the world of weights, I am eager to continue working with weights after this program is over. I would like to start learning "heavier lifting" (the way everyone else seems to mean it), e.g. doing actual deadlifts, squats, etc. with a barbell. I'm not looking to bench 300 lbs, but it would be nice to continue getting stronger and leaner.0 -
Very good info!
Most women already 'lift heavy', at least if they are mothers. I talked to some silly woman in the grocery store the other day, she told me she won't lift more than her 2 pound weights because she doesn't want to 'get bulky'...all said while holding her sleeping 3 year old, 35 pounds son!! Anyone who has ever carried a sleeping toddler knows that is all dead weight. I pointed out to her that she could lift and carry her son around with no problems on a daily basis, and that didn't make her bulky. She insisted that it's 'different' than lifting even 5 pound weights. Hmmmmm.0 -
bump to read later.0
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I appreciate this thread. I just started lifting again and the weight is minuscule compared to how I lifted ten years ago. I still have killer DOMS though and am already seeing newbie gains:)
1 week of strength training:
Squatting 50 pounds barbell or dumbell squats 2X8
Deadlift 50 pounds with dumbells
No bench presses or overhead presses yet because of a shoulder issue.0 -
i agree. i'd like to hear from some of the women here on exactly what their progression has been. in short, to simply answer these questions:
1) starting bench press? current bench press? how long have you been doing bench presses?
2) starting squat? current squat? how long have you been doing squats?
3) starting dead lift? current dead lift? how long have you been doing dead lifts?
4) starting overhead press (OHP)? current OHP? how long have you been doing OHPs?
1) BP starting wt 65, progressed to 100 lbs. Started in Jun 2012 to Feb 2013. I took a hiatus over winter and shall be resuming the lifting Monday. (note: there were some breaks in there as well, for rest and once for injury.)
2) Starting squat 70, progressed to 160 (same dates and notes as for bench)
3) Starting DL 85, progressed to 175 (same as above)
4) I've never done OHP, I've done push press. Started at 45, progressed to 75. Note: This is not the same as OHP, momentum is used.0 -
it's going to depend on your ability level, as long as you're challenging yourself, and on a progressive program, you'll keep improving. Eventually dumb bells are just too awkward or you have out grown them. It's actually easier to use the barbell.
It's an unfounded fear. Plus, using compound lifting moves is such a efficient workout. We should teach all the women very early how to do a simple 3x a week program. Even if you have have kids and are really busy, you can fit it in.0 -
I really like this thread. For me, I am using dumbells , because this is what I have available. I move up weight when I reach 12 reps. It normally mean 1 or 2 kilos progression on each arm. I am gaining a heck of functional strength and my posture as improved heaps. I would love to do stronglifts, but it current circumstances ipI don't have the equipment, I am loving what I am doing though 0
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bump to read later0
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1) starting bench press? 5lb DBs current bench press? 30# dbs how long have you been doing bench presses? about 1 yr
2) starting squat? body weight and struggling current squat? 85# how long have you been doing squats? 1 yr
3) starting dead lift? 25# current dead lift? 150# how long have you been doing dead lifts? 1 yr
4) starting overhead press (OHP)? 5# DBs current OHP? 25# how long have you been doing OHPs? 1yr
Upper body is abviously my biggest issue as it is for many women.
I just want to add that I'm 61 yrs old, went for 20 years or so with little or no exercise. It's never too late to start getting healthy AND lifting weights helps a multitude of potential age related issues including bone density and muscle loss!0
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