"Lifting Heavy". What does that really mean for women?
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I have all of my current 1 rep max stats on my profile page and update them when I hit a new 1 rep max.
My starting weights were very low. I was very afraid of the bench press and overhead press because of my surgeries (missing a 2 inch x 3 inch piece of pec muscle on the left side, reconstruction), but I'm doing it now!
Bench start: 35 pounds x 5. I work out with 60x10 65x5. Still low, but progressively increasing. I have only been doing upper body since February.
OHP start 25 pounds x 5. Now 45 x 10 or 50 x 5 for work.
I have been getting serious about my squats and dead lifts with the barbell since December. Before that, it was dumb bell and machines since September. I've seen the biggest difference in my body since March.
Dead lift I started with 95 pounds. I've dropped the weights to work on form, so I work with sets of 115 pounds or 135 pounds. I can lift more. My max is in the 170s.
Squat I started with 65 pounds. Now I routinely work with sets of 125 and 135, but my max is 175.
Right now I work out with less weight than I can actually use because I haven't been feeling well and I'm cutting.
I am tall and trim. 5'7" and 125 pounds.0 -
I'm new to lifting, I started out with JM 30 DS which incorporates weights. I started off with 3lb dumbbells & that was extremely hard! I now use 5 lb weights bc the 3 lb weights were not enough. I haven't done it in a while & am just starting up again, but still with the 5 lb weights. When the 5 lb gets too easy, i have a set of 8 lb weights just waiting for me on my bedroom floor. I'm not sure what to do once those get too easy for me bc I can't afford a gym (and now my car needs much needed repairs) & the higher the weights, the more expensive they are. I'll probably have to buy them one at a time.
Buy them used on craigslist or similar. My husband lifts at home for the convenience and has gotten quite a setup including some really nice vintage York Olympic bars and plates for short money (compared to retail anyway).0 -
Thank you so much for starting this! Lots of good info being shared and hopefully some things being cleared up.
I started doing Strong Lifts 5x5 about 6 months ago. I'm currently 181lbs, 5'6" and I'm pretty happy with my body composition at this point. I have next to no jiggle, even though I have about 20lbs left to lose. The weight is coming off more slowly, but I'm losing inches and clothing sizes, so that's still good. I outweigh my mother by a good 30lbs, but we wear the same pants size and I wear a smaller size shirt. I'll take that
My stats:
Starting Bench - 75lbs
Current Bench - 100lbs
Starting Squat - 135lbs
Current Squat - 175lbs (1 rep max of 265)
Starting Deadlift - 100lbs
Current Deadlift - 205lbs (1 rep max of 265)
Starting Overhead Press - 55lbs
Current Overhead Press - 70lbs (1 rep max of 85)
Starting Row - 45lbs
Current Row - 70lbs
I've made a lot more progress in my lower body than my upper body, which is normal. Women just aren't as strong in the upper body. But I can tell you that doing general activities is so much easier. I carried my 50lb 4 year old over a mile in heels. No problem! I can lift things around my home without asking my husband for help. Carrying groceries isn't taxing. I get boxes of paper for my coworkers. It's awesome to be able to do those things without thinking twice. Strength is functional and it's great to have.
I'm not bulky. In fact, I keep getting smaller. I'm also a runner, and strength training has helped my running. Stronger legs = better runs.
Ladies, don't be afraid to lift and don't feel bad if you start with lower numbers. Strength training is about improving yourself - not competing against someone else.0 -
My suggestion would be get the empty dumbbell bars (Walmart has them) and then buy plates to add. Much better than buying sets of different weight pink or blue ones.
^ this. fixed weight dumbbells are fine for a gym, but it's a waste of money if you plan on using these at home because the lower weighted ones become useless as soon as your muscles adapt past them.
This is what I have. I have some smaller final ones, which we have used for rehab exercises and the kids if they want to lift with me. My best value has been a 29 kilo set. That's about 44 pounds. It will take me a bit to out grow them, and I can always add more .0 -
FYI,
Yoovie has mirrored my OP in her "Girls Who Lift" group because she is not able to post on the public forums.
http://www.myfitnesspal.com/topics/show/978636--lifting-heavy-what-does-that-really-mean-for-women
I think she has MUCH more to contribute to this topic, including details of her own success story. if you're a woman and you are currently lifting, or just thinking about lifting, this is the group you want to join. the people in there are serious about this part of their fitness regimen and most of them started EXACTLY where you are.
http://www.myfitnesspal.com/groups/home/12919-girls-who-lift-the-guys-who-spot-them
PS, #freeyoovie
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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.
That is an excellent point! Most people regularly lift pretty heavy weights without realising it. Like you say, you don't get bulky when picking your kids up
Great thread by the way OP, I'm only just getting in to heavy lifting after seeing some of the fab results from ladies here. Really enjoying it 0 -
I was told on here recently that the term 'lifting heavy' only applies to compound lifts.
well, yes and no. in my opinion, compound lifts should be the core of your work out, and all other stuff is the assistance exercises. machines and dumb bells can and most certainly should be used in a strength training program to help you target specific areas you might otherwise be lacking.0 -
It's sad that this isn't already common knowledge. Hitting cardio like a hamster in a treadmill for over 20 minutes is useless. Humans weren't designed to do endurance. But benefit from HIIT training. I hit up all the big lifts, and then do some HIIT on the mill. Women just can't get bulky due to low testosterone. Thats why those HUGE female body builders take testosterone.0
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For me, I started out with the Olympia barbell and go up. I am up to 85lbs squatting and 85 deadlifting. Yay for lifting heavy!0
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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) starting bench press (for reps): 45# - current bench press: 75# - 4 months
2) starting squat (for reps); 45# - current squat: 125# - 4 months
3) starting dead lift (for reps): 45# - current deadlift: 110# - 2 months
4) starting OHP (for reps): 45# - 1 day (just attempted on Wednesday)0 -
Thank you so much for starting this! Lots of good info being shared and hopefully some things being cleared up.
I started doing Strong Lifts 5x5 about 6 months ago. I'm currently 181lbs, 5'6" and I'm pretty happy with my body composition at this point. I have next to no jiggle, even though I have about 20lbs left to lose. The weight is coming off more slowly, but I'm losing inches and clothing sizes, so that's still good.
My stats:
Starting Bench - 75lbs
Current Bench - 100lbs
Starting Squat - 135lbs
Current Squat - 175lbs (1 rep max of 265)
Starting Deadlift - 100lbs
Current Deadlift - 205lbs (1 rep max of 265)
Starting Overhead Press - 55lbs
Current Overhead Press - 70lbs (1 rep max of 85)
Starting Row - 45lbs
Current Row - 70lbs
I've made a lot more progress in my lower body than my upper body, which is normal. Women just aren't as strong in the upper body. But I can tell you that doing general activities is so much easier. I carried my 50lb 4 year old over a mile in heels. No problem! I can lift things around my home without asking my husband for help. Carrying groceries isn't taxing. I get boxes of paper for my coworkers. It's awesome to be able to do those things without thinking twice. Strength is functional and it's great to have.
I'm not bulky. In fact, I keep getting smaller. I'm also a runner, and strength training has helped my running. Stronger legs = better runs.
Ladies, don't be afraid to lift and don't feel bad if you start with lower numbers. Strength training is about improving yourself - not competing against someone else.
She get is! And of course pounds are coming off slower, you're adding awesome lean body mass!0 -
Bump to read, analyze and obsess over later :drinker:0
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My only comment is... if the 45lb bar is too heavy for anyone just starting, they DO make lighter bars! Don't fret if it's too heavy
Oh, and I love all you bishes
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This is great and I want to read it again. Thanks for posting.0
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FYI,
Yoovie has mirrored my OP in her "Girls Who Lift" group because she is not able to post on the public forums.
Why can't Yoovie post on the forums?0 -
FYI,
Yoovie has mirrored my OP in her "Girls Who Lift" group because she is not able to post on the public forums.
Why can't Yoovie post on the forums?
cuz she's awesome0 -
Tag for my friend list. Thanks so much! This is great info!!!0
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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) Bench: Started with the bar: 20 kgs/45 lbs, am now lifting 37.5 kgs/ 83 lbs. for reps
2) Squat: Started with the bar: 20 kgs/45 lbs, am now lifting 60kg/132 lbs. for reps
3) Dead Lift: Started with the bar: 20 kgs/45 lbs, am now lifting 75kg/ 165 lbs. for reps
4) OHP: Started with 10 kg/ 22 lb. barbell, am now lifting 30 kgs/ 66 lbs. for reps
I started lifting most recently at the very end of October/beginning of November. I had two months where I didn't do my usual barbell lifts, but was working on a kettlebell program instead which consisted of lots and lots of cleans and presses...so I wasn't NOT lifting, but I wasn't doing these particular lifts during that period. I started back in March and was pleased to find I hadn't lost much strength at all, really. It took me about two weeks to get back to where I was in December.
So a total of 4 months lifting, I guess.
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FYI,
Yoovie has mirrored my OP in her "Girls Who Lift" group because she is not able to post on the public forums.
Why can't Yoovie post on the forums?
cuz she's awesome
Agreed!0 -
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Bump, so more of my friends can see this
And so more in the general community can as well.
And of course, #freeyoovie0 -
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 say
^^^^^
This! When I started lifting I used weights that I could easily do 12-15 reps. Needless to say I didn't feel much at all so I upped the weight and can tell my body is changing. 5-8 reps at higher weights and loving it!
Thanks for this post in general:)0 -
When someone tells me they "lift heavy", then I assume that somehow they're talking about a barbell training program that includes some variation of the "big 4" (squats, deadlifts, bench presses and overhead presses) in some sort of rotation that is having them increase weights (and therefore strength) progressively.
It's what I do anyway, and I adore barbell training.
Having said that, though, I would also include body weight as well as heavy dumbbell and kettlebell training in the "heavy lifting" category because fact is that barbells aren't the only game in town when it comes to providing serious resistance and solid strength training benefits. Just because I've become a bit of a barbell snob doesn't mean I'm ignorant to the fact that other methods are equally beneficial when it comes to producing serious functional strength.0 -
I agree with the progressively heavier concept. That's what I think of for "lifting heavy" as well and what I am practicing myself. I started lifting 4 weeks ago and have seen great increases in the weights I use, especially for lower body exercises already. Women do not have to worry about getting bulky - we don't make enough testosterone for that. We will just get super defined and sexy, with some muscle growth but nothing to be scared of. :glasses:0
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GREAT THREAD, thank you!0
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Love!!! Great information.. this helps me a lot! Thank you, OP!0
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1) starting bench press? 45 current bench press? 65 but could probably do more, just havent tried how long have you been doing bench presses? January
2) starting squat? 45 current squat? 85 how long have you been doing squats? Jan
3) starting dead lift? 45 current dead lift? 85 how long have you been doing dead lifts? Jan
4) starting overhead press (OHP)? bar current OHP? dont know my current. Though I think its not much more than bar. I am probably around 55 how long have you been doing OHPs? jan
I was doing NROLW but I think I am going back to Strong Lifts so Ill be able to see some increases again.0 -
Love this thread!
Before you read my info, though, I want to clarify that I have always had a love affair with strength training, but I have only started truly heavy lifting last year, so that is when I got serious about focusing on correct form and adding weight. I spent a lot of time just doing a made up program in my head and never upping my weights. So my stats below will only be from when I started with Stronglifts in May of last year, but not prior. I have also had to deal with some hip inflexibility so my squats and DLs are not anywhere near where they would be at this point if I hadn't had that to deal with. I am no longer on SL, but am doing Wendler's 5/3/1, which is a little more intermediate, but slower progression. My hip just couldn't take squatting 3 times a week.
To give my info:
1) starting bench press? 45 lbs (bar only) 5 reps
current bench press? 115 lbs 1 rep
2) starting squat? 45 lbs (bar only)
current squat? 110 (3 reps)
3) starting dead lift? 45 lbs (bar only)
current dead lift? 160 lbs (2 reps)
4) starting overhead press (OHP)? 45 lbs (bar only) 5 reps
current OHP? 80 lbs 1 rep0 -
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:
Same here.
I'm 41, I have a bad knee (meniscus tear), herniated disks in my C-spine and 100+ pounds to lose. I've been through physical therapy for both problems. The herniated disks in my neck and the shoulder, upper arm and back pain and numbness that accompanied was helped tremendously by strengthening the muscles in those areas during PT (though bad posture, sleeping wrong, etc, aggravated it). My knee was another story. Sure PT made it stronger and relieved the pain, but as soon as I walked more than 20-30 minutes I'd have pain and inflammation.
In March, I started working with a trainer (doing light weight dumbbell circuits, heavy ropes, bodyweight stuff) and from there I finally got the courage to load up my dust covered barbell and start lifting. I believe my first "heavy" lifting day was 3/29/13 and I started at 36 pounds for OHP, Squats, Deadlifts, Bench and Step-Ups. My gains have been pretty good and consistent, but I think that's mainly because I didn't know what I was capable of lifting in the beginning and was terrified of hurting my knee and neck. For more structure I started doing 5/3/1 and just finished week 2. My max weight sets for this week were:
Bench Press: 75
Squats: 60
Deadlift: 95
OHP: 55
I'm stronger than I've ever been and there is no pain in my knee at all! NONE! My posture is better now. I owe it all to lifting and those reasons alone are enough to keep me going. The best part of all is finding out what amazing potential my body has.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.
A newborn usually weighs more than 5 lbs. My purse weighs a gazillion (well, definitely more than 5). The chicken I bought last week to cook for dinner was more than 5 lbs. They seriously need to burn all the 5 lb dumbbells because they're holding us all back. The same with those crunch-machine things..0
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