Ladies, how heavy are you lifting?

I'm a novice, have only recently committed to lifting, but here are some weights I'm at after a month, in the 10-20 rep range:

Deadlift: 80 lbs
Bench press: 2 x 25 dumbbells
Squat: 80 lbs

ACSM says that after 3 weeks (9 full-body workouts) at *any* rep range that lets you learn good form (so, light-ISH, but challenging, in 10-15 range), you can switch up your rep ranges which will let you get at overall muscular strength and growth. I'm about to go to 8-12 in my next session

http://www.acsm.org/access-public-information/articles/2012/01/13/the-basics-of-starting-and-progressing-a-strength-training-program

I found it annoying to figure out where to start. Here's some information that could help (because I bet you could lift heavier than those 15 lbs). I mean the "Identify Initial Resistances" bit

http://www.exrx.net/WeightTraining/Tips.html#anchor1072724

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.

I've been lifting since June, and I absolutely agree with this, and this is how it's working for me. I do mostly dumbbell lifts, often incorporating the ball to help work my core. Here is my current routine for comparison (not in order):

(Edit: the dumbbell weights are per side, so double for total lift poundage)

Overhead press and Bicep curl (done on Boku): 12.5 pounds, 3x6 sets. Not on Boku: 17.5 pounds for bicep curls

Chest press (done with shoulders on ball and pelvis lifted): 15 lbs, 3x6

Bent over row (supported on ball): 20 lbs, 3x6

Barbell Squat: 45lbs, 3x10. I can actually squat more than this, but using a free barbell I'm afraid of actually getting it over my head with my arms/shoulders, so I'm considering asking next week how to use the assisted machines

Lunges: done with 10lb dumbells, I just go back and forth across the exercise room floor, probably about 15 total each leg

Step-ups, using a step with 4 lifts: 15lbs, 3x6

I am completely off the machines except the freemotion cable ones, and the assisted dip/pull-up bar. I do 30lbs, 3x6 on the chest cable machine (sitting with my back unsupported to work core) and I do 45lbs (probably moving up this week) on the row cable machine, sitting on the ball. I do 2 sets of 15, but I do them like this: 5 reps sitting, 5 reps right leg up, 5 reps left leg up, rest, repeat.

It feels really good to type most of this out...in June I started at about 8-10lbs for most of these exercises, so I have definitely seen an improvement in both strength and size, although my weight has been slower to drop. I've only lost about 6 pounds in those 2 months, but already I'm down a size and my arms are definitely firming up. I also don't lift as much as I should: I usually do 2x lifting and 1x cardio in the gym (usually swimming) and then the other days try to get exercise done around the house, at the park, etc.

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.

this is pretty much what my trainer tells me also.......

Okay... follow-up question here.... do you EVER reach a point where you DON'T keep increasing weight? I mean, isn't there a point where you're nice and fit, your muscles are strong and defined... why do you keep increasing weight then? (and please, I am looking for info, not to be jumped on.... I have just started weight lifting so I have a lot of newbie questions, so take them as such, okay?)

Don't put a limit. At some point, barbells become easier thand dummbbels. I would say I'm an average woman and my highest deadlift was 250. I gave up lifting for a while so didn't treat a chance to go higher. My squats were lower but my depth has never been that great so I try working on that.

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.

Hmmmmmm that's tough. I would not get a gym membership at a gym that did not have squat racks. Lol. But it's at your work so that sucks... I just went to look at this gym and I was standing there looking at the whole weight section and I asked the lady that was showing me around if there were any squat racks because I didn't see any and she didn't even know what those were.... :noway: Seriously lady? You work at a gym trying to sell people memberships and you don't even know what a squat rack is? Then she started showing me the leg press machine and talking about how that's basically a squat and it's a really good exercise and yadda yadda. lol.

Bump - I'm still struggling with a basic squat without weights so maybe one day I can build up toward you ladies! :glasses:

Don't compare your self to other lifters - we are all different. Lift as heavy as you can ensuring your last few reps are a struggle - they are the ones that count. Keep notes on what you lifted previously and better them next time. Even if you have to go down on your next set - make sure you finish your set - keep improving. Good luck!

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

That is awesome! I've been getting a little annoyed recently because I've been stalling with squat and deadlift (newb increases are amazing, but its really slowing now). I keep having to remind myself that I've only been doing this for 13 weeks, and that in a years time, I could be doing so much more. What inspiring numbers!

Out of curiosity, what did you do nutritionally to boost? I've been wondering whether to eat more and whether this will increase my ability, but I'm not sure?

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:

I'm glad another guy said exactly what I was about to say . The weights I lift are embarassingly low compared to some of the ladies here. But I too am working on it

Ladies, I have a question. Do I up the weights even if I am struggling to finish my sets?

For example:
Yesterday I was doing 85 lbs squats. I do 5 sets of 5 reps. The first 2 sets was fine. I started struggling with the 5th one of the 3rd set, and was not able to go as deep. The 4th and 5th sets were, again, not as deep as first 2 sets, and I was really struggling with the 4th and 5th reps. Should I wait until I can do all 5 sets comfortably? or up the weights and go for less sets/reps?

Thanks in advance for your advices and guidance.

Here's my logs: http://bodyspace.bodybuilding.com/workouts/workout-logs/xsOrise

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.

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