Ladies, how heavy are you lifting?
willowdancer
Posts: 95
I have been lifting weights since the beginning of July and have progressed from 10lb dumbbells to 15lb dumbbells and from 45 on a barbell to 55. I feel like I am still relatively new to heavy weight lifting and while I feel like the weight I am working with is heavy for me, I have been wondering what other women are lifting. (sorry fellas, nothing against you but I don't think it would be too helpful for me to compare what you are lifting to what I am lifting to get an idea of where I might want to go, hope you understand) I have been thinking that I will stop increasing my lifting weight when I hit 20 or 25 per dumbbell, and I have no idea where my limits are with stuff like benching, deadlifts, and squats. I had the thought that when I get to where I am lifting the 20lb weights then I will start training a bit more for endurance; like, sticking to the 20lbs and doing more reps.
So, Ladies, how much do you consider to be heavy? What weights are you working with?
So, Ladies, how much do you consider to be heavy? What weights are you working with?
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Replies
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I am curious about this too. I am on 15 lb. dumbbells, but much higher on the machines. Sometimes I feel more comfortable doing heavy weights on the machines because they allow me to keep proper form. But, I also know that dumbbells are excellent for natural movement, so, I try to work out with those at least once per week.0
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Heavy varies from person to person, and from lift to lift. It's whatever challenges you, but you can maintain good form.
I was doing machines at the gym, but when I started doing free weights at home, I had to lower my numbers. Not only because the machines do some of the work, but there's no risk of dropping anything when you're doing machines, and I don't have a spotter or a squat rack.
I'm doing about 60 on the bench press, 40 on overhead press and barbell curl. At the gym, I was chest pressing over 100 (but with less range of motion) and up to 50 pounds on the shoulder press and bicep curl.0 -
I started compound lifts in June and I'm currently at 65kg for both squats and deadlifts 3 sets of 8 which is around 140 ish lbs0
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How much weight I use depends, of course, upon what exercise I am doing. But I like to lift heavy and think you should too. What "lifting heavy" means to me is this:
For any particular exercise, choose a weight at which you can do 5-8 reps while preserving good form. If you can do more than 10 reps without fatigue, you need to up the weight. If you cannot reach 5 reps with good form, you need to decrease the weight. I like to do 3 sets of each exercise, 5-8 reps per set, at whatever is the right weight for me to hit that range.
As you get stronger, you can use the same criterion to gauge when it's time to increase the weight you are using on a particular exercise. Don't be afraid to challenge your body, either.
That's it - it's that simple. Just remember that different exercises work different muscle groups, and so the right weight for one exercise might not be the right weight for a different exercise.0 -
I've been lifting again since mid last november. My squat is up to 185lbs for 2 reps, deadlift is 175 for 5, and chest press is 95 for 2.
Most exercises I do 10/8/6/4/max reps, increasing the weights every set.0 -
I am curious about this too. I am on 15 lb. dumbbells, but much higher on the machines. Sometimes I feel more comfortable doing heavy weights on the machines because they allow me to keep proper form. But, I also know that dumbbells are excellent for natural movement, so, I try to work out with those at least once per week.
Before it gets hammered home a million times in this thread -
Machines aren't teaching you anything resembling "proper form." Don't get me wrong, they have value, but for a beginner, they don't have much and will eventually make you MORE injury prone in the long run. The reason why is long and easily googled, but the short of it is what you said: "natural movement."
When you perform any sort of strength move with your body - not for exercise - but something you'd actually do: moving a box, rearranging furniture, etc - you are using a LOT of different muscles. Haven't you ever moved houses/apartments and wondered why your whole body was sore afterwards? Machines are isolation exercises, so they are designed to do just that: isolate a particular muscle. This means that all the other muscles which are needed to support a particular motion are not getting worked out like they should.
Please please please - and this includes you OP, read up on some beginner lifting guides. The rules are basically the same for men and women. Some things to google: "starting strength" and "new rules of lifting for women."
Yes, you can workout with 15lb dumbbells, yes you can work out with machines and yes, you will eventually see results doing it. But you will see much faster results and be safer and stronger if you are doing heavy, compound lifts.
Edit:I've been lifting again since mid last november. My squat is up to 185lbs for 2 reps, deadlift is 175 for 5, and chest press is 95 for 2.
This. This right here. Do this. Like...a LOT.0 -
Please please please - and this includes you OP, read up on some beginner lifting guides. The rules are basically the same for men and women. Some things to google: "starting strength" and "new rules of lifting for women."
Yes, you can workout with 15lb dumbbells, yes you can work out with machines and yes, you will eventually see results doing it. But you will see much faster results and be safer and stronger if you are doing heavy, compound lifts.
^ Compound lifts for the win.I've been lifting again since mid last november. My squat is up to 185lbs for 2 reps, deadlift is 175 for 5, and chest press is 95 for 2.
This. This right here. Do this. Like...a LOT.
^ This person rocks.0 -
I usually stick to 4-15 reps for 3 sets. Each week I try to increase reps. Once 15 reps is easy then it's time to increase the weight.
For the big 3, the bar itself weighs 45lpd...I add 25lpd of plates on the bench press, 35lpd on squat and 50lpd on deadlift.
Really though whats heavy for me may be light for you and vice versa, everyone is different. When going heavier it's best to get a spotter, it's been my experience that just about everyone in the gym will be willing to spot you for a set while their resting between their sets. If you can't get a spotter, dont put the clips on the ends of the bar so if you get stuck you can just tip the bar and the plates fall off on the floor
if your goal is strength heavier weight, less reps, if endurance is your goal then lighter weight, more reps. Dont know where you're at but I just finished a program that had a really fun day in it for endurance...that day included bench, squat, clean and press. week one I did 20 reps 3 sets. Started with 10lpd on bench, 20lpd on squat and used a preweighted 20lpd bar for clean and press. Week two was 20 reps, 4 sets and 5 pounds added to all lifts. Week 3 was 20 reps, 5 sets with 5 more pounds added to all lifts and week 4 was 20 reps, 6 sets with 5 more pounds added to all lifts. I timed my rest and rested no more than 2 min between all sets0 -
If you're able to do 15 reps, up your weight until you can only do half of that, you'll see better results quicker... You should only be able to do 6-8 reps with good form, but barely able to finish the last.I usually stick to 4-15 reps for 3 sets. Each week I try to increase reps. Once 15 reps is easy then it's time to increase the weight.Really though whats heavy for me may be light for you and vice versa, everyone is different. When going heavier it's best to get a spotter, it's been my experience that just about everyone in the gym will be willing to spot you for a set while their resting between their sets. If you can't get a spotter, dont put the clips on the ends of the bar so if you get stuck you can just tip the bar and the plates fall off on the floor
Please don't ever do this. It's dangerous and will point you out as being a noob quicker than lightning.0 -
Ive been lifting heavy for 13 weeks. Im currently squatting 70kg and deadlifting 75kg. Arms were 37.5 for bench, 35 row and 30kg OHP, but Ive had to deload due to a rotator cuff injury, which is now (hopefully) resolved. These are all using a barbell0
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If you can't get a spotter, dont put the clips on the ends of the bar so if you get stuck you can just tip the bar and the plates fall off on the floor
This is dangerous, awful advice.0 -
Bench 3x5x105
Squat 3x5x135
Deadlift 1x5x175
Overhead 3x5x70
Pendlay 3x5x850 -
I see "heavy" as very different to endurance. I don't like endurance lifting (just a personal preference) but I love low reps / heavier weights. Most of the time I will up the weight on somewhere between 6 and 8 reps.
Weights, in pounds, that I'm training on currently:
Squats: 110. 3 sets. 5-8 reps.
Bench: 100. 5 sets. 3-5 reps.
Deadlift: Anywhere 130-190. 2-6 reps.
Overhead press: 72. 2-4 reps.0 -
Bench 3x5x105
Squat 3x5x135
Deadlift 1x5x175
Overhead 3x5x70
Pendlay 3x5x85
Bench 5x5x70. That lift suck
Squat *kitten* to the grass 5x5x120
Deadlift 1x5x145 had to reload to fix my form
Overhead 5x5x70
Pendlay 5x5x70
I have been lifting for a year, hopefully my weight will go up at my next bulk cycle0 -
my wife does
squat 175
dead lift 185
bench press 90
over head press 600 -
i was thinking about posting this very question earlier today.
I just started NROLFW,
deadlift: 15kg (12 reps)
DB shlder press : 3kg
squat & lunge (no weights as dodgy knees)
i've only got DB no Barbell, so no bench press.
I think I'm a wuss
, but I'm using all of my weights for the deadlift. will be getting some more when i can afford it/ find some on GUmtree.) 0 -
back squat 165 (1 RM 185) front Squat 145
dead lift 240 (1 RM 245)
bench press 100 (1RM 110)
over head press 90 (1RM 1000 -
Make goals such as
150% of body weight bench
200% of body weight squat
200% of body weight deadlift0 -
when i was a college athlete i was in the weight room all the time....
my best bench was around 200 pounds and my best squat was around 300-400 pounds.
i have been out of commission in the weight lifting department for a while, so for now i am going back to basics and starting light....like really light...i am going to work at my own pace and up my weights as i see fit...i would like to be back to what i was lifting in college if not more.0 -
Bench 3x5x105
Squat 3x5x135
Deadlift 1x5x175
Overhead 3x5x70
Pendlay 3x5x85
Thank you! That is exactly what I was looking for!
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To make the point a am 6'4" weigh 233 and most of the women posting here lift the same or more than me, But I'm working on it:blushing:0
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I'm taking this thread with me at my first training---this and another one--as I am a complete novice0
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I'm a competitive powerlifter, so my numbers don't really count. BUT, use the heaviest weight that you can maintain proper form for the prescribed number of reps. A good program is Jim Wendler's 5/3/1.
Don't put limits on yourself by saying that you'll stop once you hit a certain number - that's bull. Challenge yourself!! You will NOT get too muscular, look like a man, etc.0 -
Thanks for all the input, everyone!
I don't have a whole lot of money to throw at my new obsession (weight lifting) but so far I have lost 15 pounds (down from 212 to 197!) and I am following the workouts listed in transformation stories on muscleandstrength.com.
For anyone who is interested I started on this workout:
http://www.muscleandstrength.com/articles/kristen-adamson-body-transformation.html
then progressed to:
http://www.muscleandstrength.com/articles/michaella-campbell-transformation.html
and am now in my third week of:
http://www.muscleandstrength.com/articles/mercia-howard-body-transformation.html
I really like reading through the transformation stories on that website, and have book marked each one that has a workout plan to follow. I get bored really easily with workouts so about every 4 weeks or more I move to a new workout; still lifting heavy, but doing things like hammer curls instead of barbell curls, or changing the number of reps/sets with the heaviest weight I can do. I hope to one day be able to lift as heavy as a lot of you lovely ladies (and gents, Jerry1001!)0 -
I'm a competitive powerlifter, so my numbers don't really count. BUT, use the heaviest weight that you can maintain proper form for the prescribed number of reps. A good program is Jim Wendler's 5/3/1.
Don't put limits on yourself by saying that you'll stop once you hit a certain number - that's bull. Challenge yourself!! You will NOT get too muscular, look like a man, etc.
I would LOVE to get ripped and huge: I want to look like Marilyn Monroe got injected with super serum or something and went all she-hulk. But I want to do it naturally (no steroids or anything like that!... gamma rays anyone?) I will throw weight limit out the window then! Challenges sound good to me today :P
I am interested in your numbers, especially as a competitive powerlifter!0 -
My lifts are all pretty light.... I also haven't lifted in probably 3 weeks now
My gym membership expired and I just got a new one a few days ago... going for the first time tomorrow morning. YAY!!!! So now that I've taken this time off, my lifts are going to be pretty bad, I know it. I do the msot I can lift for 5 reps. But some people do higher rep ranges, like 8-12. Just whatever you feel is best.
I also only started lifting at the end of may/beginning of June, so I never got very heavy anyway.
Squats: 105
Bench: 55
Overhead press: 40 lol
Bent over rows: 60
Deadlifts: 1050 -
My lifts are all pretty light.... I also haven't lifted in probably 3 weeks now My gym membership expired and I just got a new one a few days ago... going for the first time tomorrow morning. YAY!!!! So now that I've taken this time off, my lifts are going to be pretty bad, I know it. I do the msot I can lift for 5 reps. But some people do higher rep ranges, like 8-12. Just whatever you feel is best.
I also only started lifting at the end of may/beginning of June, so I never got very heavy anyway.
Squats: 105
Bench: 55
Overhead press: 40 lol
Bent over rows: 60
Deadlifts: 105
You are exactly where I am weight wise! Except, I seem to be stuck on my squats. Last week I did three sets of 12 at 55lbs. That's a little sad to me, considering I did the same weight for standing calf raises! I work out at work, and we only have a smith machine. I think that its preventing me from going up in weight as it doesn't feel right with my body (I know - avoid the smith). But when you don't have anything else, and no spotters...
I did try placing the oly bar on the dip stand, load it with weights, then walk under it, but that's probably a worse idea than just using the smith. I might try switching to goblet squats for now.0 -
Form should always be before weight. For me, even though I am a guy, it's the same for the ladies. Lifting heavy would be whatever weight puts you in a 2-6 rep range to FAILURE!!! Where you can't get another rep, that's lifting heavy. My normal working weight rep range is 8-12, again going to FAILURE. Do be afraid to lift in compound movements and train to failure. For some reason every woman thinks they will turn into Arnold if they pick up anything more than a 5 lbs dumbbell. Generally speaking 2-6 reps = strength, 8-12 = size/tone, 15-20 = endurance0
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I'm a competitive powerlifter, so my numbers don't really count. BUT, use the heaviest weight that you can maintain proper form for the prescribed number of reps. A good program is Jim Wendler's 5/3/1.
Don't put limits on yourself by saying that you'll stop once you hit a certain number - that's bull. Challenge yourself!! You will NOT get too muscular, look like a man, etc.
I would LOVE to get ripped and huge: I want to look like Marilyn Monroe got injected with super serum or something and went all she-hulk. But I want to do it naturally (no steroids or anything like that!... gamma rays anyone?) I will throw weight limit out the window then! Challenges sound good to me today :P
I am interested in your numbers, especially as a competitive powerlifter!
So glad you're up for a challenge!!
My best competition numbers (with competition equipment) are
Squat - 573
Bench Press - 407
Deadlift - 507
My best raw lifts are
Squat - 405
Bench Press - 255
Deadlift - 440
Each was probably done at a different body weight, but those are my best overall to date 0 -
bump... I'd also like to know what to strive for...0
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