Girls - How heavy do you go for squats?

BinaryPulsar

Well, it depends on how much you weigh and your bone structure size. A 100 pound women will squat and lift less than a 150 pound women (as an example). Think of it in terms of body weight percentage. There are charts to help out with that. Of course, if you can lift more, go for it.

I know weights are compared to bodyweight, but in practice, I don't feel being fatter gave me any advantage. I felt like such a weakling when I compared my lifts to my bodyweight (when very obese), so I used to compare them to my LBM to cheer myself up a bit. (Reasoning that the fat was something I had to lift along with the weight, rather than something that helped me lift!).

To answer the question, I'm only doing 100lb squats and find them hard work. (I did used to lift more, but I'm getting back into it again after a break and am building up slowly due to being ancient with creaky joints).

Oh, someone replied this to me back when I first posted, and I don't think I ever responded. But, yeah, this makes a lot of sense!! Thanks for sharing!

And, this is for all the ladies with their heavy squat weights!!! :drinker: :flowerforyou:

neandermagnon

Recently BB squatted 275lb (to parallel).

my hero :flowerforyou: :drinker:

Slinky_BraveHeartBunsOfSteel

40kg/88lbs (barbell) ...so far!!! :bigsmile: You have to start somewhere!

stonel94

I'm assuming you use dumbells, I use the assisted bench press, so the bar is about 45 pounds, and if I'm just back squatting I will put 55 lbs on each side, so that's 155 lbs in total (but assisted) but my legs have gotten smaller.

Front squats I do with 20's+bar but that's because it's just an awkward position for me and i need to get used to it or I'll hurt myself.

Lleldiranne

I'll "weigh" in … :laugh:

Today I completed 5x5 at 115. I haven't figured my 1RM, but my next goal is my body weight (~130) at 5x5.

amastre

Today I squatted 120 for 14 reps, full depth with the barbell, got a tested 1 rep max of 180. Not as impressive as some of the others on this thread, but I am aiming to put 50# on my squat 1RM this year.

Charlottesometimes23

Recently BB squatted 275lb (to parallel).

Awesome! :flowerforyou:

For me, 60kg is my current max for 5 x 5, but I plan on reaching at least 80 in the coming year.

oaker

Recently BB squatted 275lb (to parallel).

Now that is something I would like to see. Not that I don't believe you, but that is impressive. Must be way more than twice your bodywt. Have you been lifing for years??? Again, impressive.

arl1286

Um...


125 lbs.

hahaha yup. I just hit 100 pounds, but my goal is to get that as heavy as possible.

RivenV

Recently BB squatted 275lb (to parallel).

Now that is something I would like to see. Not that I don't believe you, but that is impressive. Must be way more than twice your bodywt. Have you been lifing for years??? Again, impressive.

Sara's pretty legit. http://www.myfitnesspal.com/topics/show/1137702-sara-s-first-powerlifting-competition-pics-and-vids Check out some of her extracurricular activities.

SezxyStef

Recently BB squatted 275lb (to parallel).

Now that is something I would like to see. Not that I don't believe you, but that is impressive. Must be way more than twice your bodywt. Have you been lifing for years??? Again, impressive.

Haha you should see her DL....

Mine prior to injury was 140....I should be doing 125 today no issues 5x5.

katiebottom

205 lbs 5 reps.... but I'm crazy.

rawhidenadz

The heaviest i've ever gone is 4 reps 50 pounds

I usually do 10 reps at 20 or 30 pounds though.

I know I can probably go a lot heavier, but I only started barbell squats a few months ago and I'm focusing on perfecting my form before I increase the weight

Sarauk2sf

Recently BB squatted 275lb (to parallel).

Now that is something I would like to see. Not that I don't believe you, but that is impressive. Must be way more than twice your bodywt. Have you been lifing for years??? Again, impressive.

My weight at the time was 155'ish I think. I have been lifting for about 18 months. I video my heavy lifts to check depth as I have started to compete.

Sarauk2sf

Recently BB squatted 275lb (to parallel).

Now that is something I would like to see. Not that I don't believe you, but that is impressive. Must be way more than twice your bodywt. Have you been lifing for years??? Again, impressive.

Haha you should see her DL....

Mine prior to injury was 140....I should be doing 125 today no issues 5x5.

:flowerforyou: and for RivenV

(I only just checked back in this thread so did not see the question)

madeliefjesmeisje

I was just superhappy today, after a year of pretty heavy knee-surgery (for a stubbornly dislocating kneecap) during the recovery of which I messed up/dislocated my SI-joint (yay hypermobility syndrome... -__- nope) my physical therapist is now letting me squat 40kg (88lbs) again back on track and ready to work up to 50kg/110lbs in a few weeks and then the next goal from there will be 60-70kg I'd be especially excited to squat my own weight (64kg) haha.
But I'm just glad to be back to somewhat heavy squatting again! it gives me such motivation and feeling of progress

wolfsbayne

150 lbs, but I deloaded yesterday to 135 lbs due to hip issues and working on my form some more.

thepezzle

135 lbs for reps. No idea what my PR is now, max used to be around 185 x 3. I dont have a rack now so I have to be careful.

michelle32720

My PR right now is 185 lbs x 5. I don't have access to a gym or rack right now, though.

starbucksbuzz

Topping out at 165 right now, hoping to hit 185 in the next several months.

FrnkLft

I'm not sure there's any science to that thinking, though...

There's not.

Yes there is. We use progressive overload to increase mass. That said, people's worries about getting bulky are unfounded, and women tend to use so little weight that it's not doing anything at all for them anyways.

It is a very deliberate and long process to get "bulky", but unless your strength levels are relatively low, low weight isn't doing **** for you anyway and you're just wasting your time.


Also my gf does 80lbs for 5x5, though she's still pretty untrained.

ceruleanmuse

I just hit my PR of 135lbs - 3x6. Going to try to add 5 lbs to each side today and see how that goes.

Dragonwolf

I don't do traditional squats because of a weak/hurt lower back, but I do step ups and rear elevated split squats with 45s in each hand.

A weak lower back is all the more reason to do traditional squats. They'll help strengthen the back as long as your form is good.

And, for the most part, back issues don't have to get in the way of doing squats and in fact may be remedied by doing them (because you strengthen your back, helping it to support better).

As for the original question, I'm one of those with a higher starting weight, but between that, eating at a deficit, and endocrine issues, I have crap for progression. I had to take a hiatus for a while, but I was doing something like 90-100lbs 5x5 highbar, ATG (was having issues with form beyond that, though). I hope to get back into it again soon, though, and maybe actually progress now.

Mr_Excitement

I'm using 15s right now, but thinking about moving up to 20s. I'm concerned that if I go much heavier, it will make my thighs bigger instead of leaner. I'm not sure there's any science to that thinking, though...

You mentioned in another post that you currently weigh 185lbs., so that figures into your actual exertion as well as the weight you're holding. I'd say go as heavy as you can manage-- but don't compare yourself to what others are moving. And of course, you won't get big-- don't worry about that.

Dragonwolf

I'm not sure there's any science to that thinking, though...

There's not.

Yes there is. We use progressive overload to increase mass. That said, people's worries about getting bulky are unfounded, and women tend to use so little weight that it's not doing anything at all for them anyways.

It is a very deliberate and long process to get "bulky", but unless your strength levels are relatively low, low weight isn't doing **** for you anyway and you're just wasting your time.


Also my gf does 80lbs for 5x5, though she's still pretty untrained.

You might want to go back and reread the responses on here. I highly doubt the 2-2.5x bodyweight that some of these girls are lifting qualifies as "so little weight," and those women are anything but "bulky." Besides, if a woman is lifting the Barbie weights, she's very likely not lifting what would qualify as "heavy" for anyone except maybe the toddlers in the daycare center.

Women don't get bulky from lifting heavy (unless they're very specifically doing a routine and diet dedicated to hypertrophy, and do so for years), because we don't have the testosterone to support building large muscles. Additionally, the powerlifting lifts are weights and reps that support dense growth, not bulk growth.

trojan_bb

I just hit my PR of 135lbs - 3x6. Going to try to add 5 lbs to each side today and see how that goes.

Nice!

Some strong female squats in this thread. I rarely see women in my gym with a plate or more on each side.

Naomi0504

I did a 1RM of 135lbs (just to see if I could), but usually it's 3 sets of 10 at 105lbs. Your numbers are impressive, ladies

WhiteRabbit1313

I just hit my PR of 135lbs - 3x6. Going to try to add 5 lbs to each side today and see how that goes.

Nice!

Some strong female squats in this thread. I rarely see women in my gym with a plate or more on each side.

Lol! Not all of us can squat that much, yet. :laugh:

chloepatszig

100 lbs for now ! 3x10 reps

Joreanasaurous

Just 95 right now, but I am "low tone" due to CP, whatever that is supposed to mean and recovering from an injury.