"Lifting Heavy". What does that really mean for women?
Replies
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I started lifting 14 months ago, moderately heavy with reps of 15-20 per set. I moved to heavier weights January this year, doing 6-12 reps per set.
I currently squat 80 kg (started at 30 kg), deadlift 70 kg (I think I started with 30 kg), and I bench 50 kg flat and 40 kg incline (started with 10 kg).
When I started out lifting, under the guidance of my PT, I can remember struggling to do 10 reps with 1 kg dumb bells for French Press (scullcrushers) as my triceps were so weak, and I now use 8 kg dumb bells.
I love lifting, and I know that the work I have put in lifting has helped with other sports such as running (I no longer have dodgy knees) and squash (all those lunges).0 -
I'm doing Strong Lifts 5X5. Today is session 13. I'm 5'0", 151 pounds, 42 yrs old. I started all lifts with just the bar (45#) except dead-lift (95#) and barbell row (65# )
NEXT ATTEMPTS:
Today Session 13
Squat: 105#
Bench Press: 75#
Barbell Row: 95#
Monday Session 14
Squat: 110#
Dead-Lift: 150#
Over Head Press: 65#
Last session I experienced my first rep failure. It was on OHP at 65#. Considering fractional plates.0 -
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.
A good starting point is finding weight that is light enough for 4 reps, and too heavy to do more than 6 reps per set. You'll quickly figure out what is a good range for you if you push yourself.0 -
Thanks! I really would like to start lifting, but don't have the resources. I tried to lift my boyfriend's 25lb dumb bells yesterday, and couldn't get them past my chest.
Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.
TRY SANDBAGS WHILE YOU WAIT. There are killer workouts on youtube and other places online you can start on now. May save you some plates down the road.
I went to the barn a couple days ago and found an old bucket of reserved sand sand used for planting. I double bagged it into some zip locks. Weighed the bags, filling to 5 pounds each. Saw some old aquarium gravel on the side of the garage, made two 7.5 pounders, same way. Found a couple old "Upward Basketball" duffles, filled each to what I thought I could lift. One was 25 lb total, the other was 17. I found later that 20 was about right, but I could easily adjust the weight just moving sandbags from one to the other. I put a tag on them I can write on to remind me how much weight is in them, and marked each sandbag with a permanent marker (a couple of the sand bags averaged out to 4 each.)
Found my first workout just playing with them, I found that the one center handle was a bit awkward. I needed one one each side like the "official" sand bag lifting bags. Next day, WalMart sewing aisle, found a couple velcro/buckle straps, $10 for the packet...wrapped them around the bag, threaded them through the buckle, and it's all smooth against my workout clothes (I found that working with industrial velcro to try to accomplish this had the opposite effect. Snags). Also at Wal*Mart, found a couple jump clips. These bags have a hole tag on each end for a former should strap, which I'd removed. I threaded the clip through the hole, over the new velcro straps, and around the old center handle. This keeps the straps from potentially slipping off the ends of the bag.
There are pros and cons to sandbags, but mainly, it gets me started. I was up to 8 pounds on the "Arms and Shoulders" P90X, and after about four times doing the same routine, I just needed to mix it up, and I needed some lower body mixed in with my running. This did the trick! I'm still sore two days later after a 30 minute "just playing around with it" sesson.
Pros and Cons, like most things out there:
-It's more like lifting in "real life", awkward, bulky, not stable. Cons, pretty much the same as the pros.
-Pro: Cheap. Cost me like $15, including the cost of the ziploc bags
-Pro: The weight is adjustable...just add more sand, rock when I'm ready
-Pro: I can do many of the same lifts. I did lunges, squats, clean to press, bear hug walk, ab hold, and windmills. (There are a lot of workouts online you can see by video.) I'll learn from these lifts other things I can do on my back. I can use them with some kettlebell workouts (I'm outgrowing my 8 pounder...did attack some old leg weights to each side of the large handle to make it heavier).
So, until I find that barbell set at a yard sale, or Goodwill or something, here's my quick fix. If I get tired of it, no barbell set to store or move.
On the comment above that "running on a treadmill is of absolutely no benefit, humans weren't made for endurance". Hmmmm. It might be better said that it is of less value when it comes to shaping a body or the ultimate fat loss as many people desire.
But, you have to start somewhere. Running, or even walking is great for building breathing, cardio, VO2 Max, emotional well-being. Relying on those endlessly without cross training in any way is a plan that needs some adjustment to advance toward body shaping goals for most people. There are advantages to both, depending on your goals, and humans can do it. A Bible verse says "run the race set set before you with endurance" --God Himself was familiar with humans running found value in it. We're all good.
Just know your goals, mix it up for health and results, and don't shoot yourself in the foot doing one at the expense of the other (Heavy HIIT training on lifting days...one would counteract the benefits of the other).
I used to be all cardio. I will say that you are prone to injury without some level of cross training. Running alone doesn't seem to shape the body as a whole for many people...at least not in a time-efficient way.
I find that circuit training is a great bridge between the two if you are wanting to get started with weight training. It used a mix of cardio and weighted moves. The Jillian DVDs are a good example of this, or Nike Tranining Center app for women... any of the moves like lunges (weighted or body weight)/mountain climbers/planks/jumping jacks, squats, push-ups). These are great transitions to prepare you for lifting if you don't have access to a gym, don't like gyms, or don't have access to a bar yet. Just keep building with what you have.
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Thought of the day: I'm now a heavy lifter. : ) I just can't repeat that to anyone in the public.
How far will I go? I prefer it when a woman's biceps do not exceed the visual proportion of her breasts, whatever size they may be, but that's just my personal preference. I see many women muscle up to body building level, then get implants for proportion. That's not a path I'm interested in, so natural proportion will be my guide.0 -
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?
I just started NROLFW two weeks ago, and these are my results so far:
Starting Squat: 115
Starting Deadlift: 135
Current Squat: 175
Current Deadlift: 155
I've found that I need to get some gloves for the deadlift; it kills my hands! Instead of OHP and bench press right now I'm doing lots of pushups and military presses - I'd love to master my bodyweight.0 -
bump to read later0
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Starting inJuly (at about 109lbs bodyweight) calculated 1RM's
Deadlift: 139 lbs
Squat: 80 lbs
Bench: 72 lbs
OHP: 54 lbs
10 months later (at about 114 lbs bodyweight) calculated 1RM's
Deadlift: 190 lbs
Squat: 160 lbs
Bench: 90 lbs
OHP: 65 lbs
I know it doesn't look like much, and I haven't been as hardcore about lifting as I could be, nor have I come as far as I should have in 10 months, but I enjoy it, and I'm happy with it, and I can't imagine ever stopping.0 -
Also, you can only gain so much muscle even on noob gains in a caloric deficit.0
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Can anyone help me. I have had a bad left knee since I was 16. A physio told me recently that it is a patella that doesn't run smoothly but grates to one side. It flares up now and again, and then improves, but always feels vulnerable. This puts me off any form of squatting. I have started dumbbells for my arm definition but would like to squat with them and build up the weight. I don't want to go to a gym. Is it possible to do this with a crap knee? I am 63.
You might try this (don't let the photo of a person in a wheelchair derail you.): http://www.sparkpeople.com/resource/fitness_articles.asp?id=626&page=20 -
A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.
I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!
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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.
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?
Started weight lifting 1/11/13, stopped due to gym expenses 4/11/13
Dead lift: start 135. End 185
Back Squat: 45 to parallel End: 145 below parallel
Front Squat: 45 to parallel End: 125 below parallel
Bench: 65 End: 90
Thrusters: barely 45 End: 70x6
Turkish Get Up: Start 15 End: 30
My weight is 169, made good progress lifting 3-4x week. I say "end" because I'm currently doing Insanity and haven't lifted serious weight in over a month. Can't wait to get my own power rack and weights at home!! By the way, I had awesome sculpting results!! Lats and traps, delts too. Quads and glutes r slamming!!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?
I'll chime in:
1) barbell (45 lb) / 95 flat or 75 incline / 2 months
2) body weight - still there due to knee issues, but I can box squat 25 when the knees aren't acting up
3) haven't started - knee problems causing the hold up (substituted leg press - plate / 315 / 1 month before overloading knees again)
4) 70 - just started0 -
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?
Five weeks into crossfit (and I've never lifted before):
Bench...I started at 55#...Then 65#(workout load). Haven't repeated but I'm sure higher.
Squat...back squat starting 1RM was 125#...my last 1RM was 140#
Front squat...45#...last was 75# (workout load)
DL...started 65#...my last PR was 155# but I now use 145-155# for workout loads so my 1RM would obviously be higher.
Starting OHP 45#...last 1RM was 70# but it's also been a while since I've done it.0 -
A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.
I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!
Below parallel (ATG)0 -
Thanks for this great post, women need to get over fear of getting bulky!! A great book for women starting lifting is "Lift Like A Man, Look Like A Goddess" by Lou Schuler0
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I'm a small-framed woman with some injuries and joint issues, so there are some exercises for which I use three-pound dumbbells. They are not a waste. I don't like machines, except for the lat machine, cable row, and triceps dip, also the preacher curl and assisted pull up, chin up. I use dumbbells on my shoulders, pecs, triceps and biceps and have never been above 15-pound dumbbells. I had definition. If you want definition, it's rather simple. Don't be fat in that area.
My upper body did get bigger, which is fine. I didn't want my lower body, which holds more fat, to increase so I don't use direct resistance strength training there. This is standard advice for people who are training for basic strength and aesthetics.
I think women should aspire to whatever level of strength and shape they desire. But it is not true that weights don't make you bigger. And I am not talking about professional body builder bulky, just bigger. If a woman is concerned about that she should be informed, not lied to.
Even in men, I prefer, a slim, trim, compact build, not someone who looks muscle-bound. As a woman it's not the look to which I aspire.0 -
A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.
I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!
Mine are below parallel. I can feel the difference, but I still either have my husband watch me or put a low bench behind me for my butt to bump into to be certain.0 -
A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.
I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!
Below parallel (ATG)
Yes!! Below parallel (ATG) only way to go!! Otherwise ull develop quad dominance and ur hammi's and glutes will be lacking0 -
Bump for inspiration0
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Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.
Some good options:
If you don't mind used: Play it Again Sports, Craigslist, Goodwill for dumbbells and/or a barbell
If you prefer new: Wal-Mart for same
I apologize for not stating just ONE purchase as requested. I've been very happy just using dumbbells, but obviously lots of people use barbells too. And both used dumbbells and used plates are almost always available at places like Goodwill for uber-cheap.
Good luck!
All great suggestions. I got all my stuff for home from Play It Again Sports at a much lower price than new. Barbell, plates, bench, dumbbells.
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.
I found my bench, bar and weights on craigslist for $25.
<<<<<<I made my squat rack, from this: http://freckledlifter.wordpress.com/2012/09/11/diy-squat-rack/
I have the price of a bag of quick dry cement ($1 at Lowes because the corner was torn open) invested in my squat rack.0 -
"Lifting Heavy" for me means feeling stronger as time goes on. I see ( or don't in this case) many women at my gym who don't lift anything heavier than 10lbs.. sucks. I on the otherhand am not afraid, my body is slimming and toning and it feels good. So women pick it up and feel the power!0
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Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.
Some good options:
If you don't mind used: Play it Again Sports, Craigslist, Goodwill for dumbbells and/or a barbell
If you prefer new: Wal-Mart for same
I apologize for not stating just ONE purchase as requested. I've been very happy just using dumbbells, but obviously lots of people use barbells too. And both used dumbbells and used plates are almost always available at places like Goodwill for uber-cheap.
Good luck!
All great suggestions. I got all my stuff for home from Play It Again Sports at a much lower price than new. Barbell, plates, bench, dumbbells.
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.
I found my bench, bar and weights on craigslist for $25.
<<<<<<I made my squat rack, from this: http://freckledlifter.wordpress.com/2012/09/11/diy-squat-rack/
I have the price of a bag of quick dry cement ($1 at Lowes because the corner was torn open) invested in my squat rack.
Thanks for the ideas on where to get items. I am wanting to get stuff my husband and I can both use at the house after our sunroom is finished.0 -
My knees bow inward, so my form is different because I can't ATG even with just the bar. 2 knee surgeries will do that to you + bad genetics. I go as low as possible and that's what really matters. I'm lucky if I make parallel, but front squats feel better on the quads.0
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Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.
Some good options:
If you don't mind used: Play it Again Sports, Craigslist, Goodwill for dumbbells and/or a barbell
If you prefer new: Wal-Mart for same
I apologize for not stating just ONE purchase as requested. I've been very happy just using dumbbells, but obviously lots of people use barbells too. And both used dumbbells and used plates are almost always available at places like Goodwill for uber-cheap.
Good luck!
All great suggestions. I got all my stuff for home from Play It Again Sports at a much lower price than new. Barbell, plates, bench, dumbbells.
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.
I found my bench, bar and weights on craigslist for $25.
<<<<<<I made my squat rack, from this: http://freckledlifter.wordpress.com/2012/09/11/diy-squat-rack/
I have the price of a bag of quick dry cement ($1 at Lowes because the corner was torn open) invested in my squat rack.
Thanks for the ideas on where to get items. I am wanting to get stuff my husband and I can both use at the house after our sunroom is finished.
My husband is one inch taller than me, so we can both use my homemade squat rack 0 -
You seem very knowledgeable, so let me ask this. I have been using dumbbells for about a month now. I am pleased with the results so far. I seem to be building some strength and, since I am eating in a deficient, am losing fat that is covering my newly stronger muscles.
I have a set of 14" dumbbell bars, they weigh 4 lb. I have a set of 2.5 cap plates and 5lb cap plates for each dumbbell. These cost me $55, and I do not have the money to invest in more right now, and can do 12-15 reps fairly easily on most of my moves. My question is, will doing higher reps with this max weight build strength and help me get lean until I can purchase more weight plates (or maybe even a bar), or do I really need to scrimp and save and try to get more plates asap?0 -
those of us women who lift heavy get it
and can I just say how much I cringe when I hear "I dont want to get big and bulky i just want to get toned" gasp0 -
Question...if someone has very limited money and could make ONE purchase to get started lifting...what should it be? I'm talking around $100.
Some good options:
If you don't mind used: Play it Again Sports, Craigslist, Goodwill for dumbbells and/or a barbell
If you prefer new: Wal-Mart for same
I apologize for not stating just ONE purchase as requested. I've been very happy just using dumbbells, but obviously lots of people use barbells too. And both used dumbbells and used plates are almost always available at places like Goodwill for uber-cheap.
Good luck!
All great suggestions. I got all my stuff for home from Play It Again Sports at a much lower price than new. Barbell, plates, bench, dumbbells.
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.
I found my bench, bar and weights on craigslist for $25.
<<<<<<I made my squat rack, from this: http://freckledlifter.wordpress.com/2012/09/11/diy-squat-rack/
I have the price of a bag of quick dry cement ($1 at Lowes because the corner was torn open) invested in my squat rack.
Thanks for the ideas on where to get items. I am wanting to get stuff my husband and I can both use at the house after our sunroom is finished.
My husband is one inch taller than me, so we can both use my homemade squat rack
I will have to research what we need, since he is 11" taller than me.
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A question for those squatting much more than 100 pounds: Are you squatting to parallel, or doing partial squats? I'm not wanting to debate the merits of either, just curious.
I've been following the Stronglifts 5x5 for 6 months or so now, and find that once I reach about 95# on my squats, I stop regularly hitting parallel, and have to dial it back to work on my form again. The concept that I might someday get to a 200# parallel squat just seems so far out of reach. If any of you are doing that, it gives me new hope!
Back squats I did to just below parallel. I got caught out in the same way as you when I was squatting without a partner - I ended up squatting to just a fraction above parallel. The difference between a fraction above and a fraction below (in terms of how much you can squat) is huge! I had to deload and slowly work up again. Very frustrating!
Front squats I do right the way down (*kitten* to grass). It feels more natural for some reason.0 -
thank you - appreciate the clarification0
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I love this!
I have been lifting heavy for over a month now. Not only have the inches started coming off but I feel stronger.0
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