Weight lifting for ladies?

not to be rude but if you want information faster than a thread, there are already many many threads about this very topic. you can search here and it can be much faster

good luck

not to be rude but if you want information faster than a thread, there are already many many threads about this very topic. you can search here and it can be much faster

good luck

*mod makes a frowny face*

Women generally do not bulk (without hormone supplementation) because they lack the testosterone levels that men do... Not a sexist statement... simply a statement of fact. Therefore, don't hesitate to lift heavy. That provides better definition. Peraonlly, I lift then cardio though some argue that the two should not be done the same day. Since I like the results I have been getting (even though I am a man so I cannot speak for any differences with women on this point)... I will continue. I found when I cardio first, I would not have as good a strength training session while it does not seem to affect my cardio to do it after strenght training nearly as much most of the time. Best wishes on your journey.

I've heard from multiple sources throughout my life that high rep-low weight is the best way to tone up, and stay small. Low reps, high weight is a quick way to tear muscle fibers and grow in size. So my advie would be to find a weight that allows you to fail around 12-17 reps. Failure meaning, you start to lose proper posture, or you simly cant do any more.

I am however wondering how often you should lift weights per week.

I've heard from multiple sources throughout my life that high rep-low weight is the best way to tone up, and stay small. Low reps, high weight is a quick way to tear muscle fibers and grow in size. So my advie would be to find a weight that allows you to fail around 12-17 reps. Failure meaning, you start to lose proper posture, or you simly cant do any more.

I am however wondering how often you should lift weights per week.

nonono.

Lift heavier...you wont grow muscle in a calorie deficit.
It a myth that you will "tone" with higher reps
you can get what you need done much more efficiently with heavier weight and lower reps.

I lift 3 to 4 times a week, and i look smaller than I have in a long time.

Definitely look into starting strength and stronglifts - both designed around teaching proper form first and increasing the weight slowly so you never have to worry about getting injured. However be wary - stronglifts is written for a predominantly male audience, so it talks about building muscle - a LOT - which (as pointed out earlier) you don't have to worry about as much because of lower testosterone levels and, much, much more importantly, you are not going to eat a massive caloric overload which would be required to build muscle anyway. If you're eating to maintain or a slight caloric deficit (i'm assuming you are if you use MyFitnessPal!), it's not a problem.

Also, check out bodytribe (especially this article on women, weights and strength in general - www.bodytribe.com/2011/12/07/women-and-strength/). They focus on lifting at all levels (from one rep max's right through to crossfit style sets) and mixing it all together - makes for a more interesting workout than weights = 3 sets of 8-12 every.single.time...

I've heard from multiple sources throughout my life that high rep-low weight is the best way to tone up, and stay small. Low reps, high weight is a quick way to tear muscle fibers and grow in size. So my advie would be to find a weight that allows you to fail around 12-17 reps. Failure meaning, you start to lose proper posture, or you simly cant do any more.

I am however wondering how often you should lift weights per week.

Sorry, but this is wrong. Building muscle mass is part of what makes you look "toned" (the other part is done in the kitchen). You need to start with a weight you can do 3 sets of 10-15 reps, and then increase weight from there. I wouldn't worry about "bulking up" much as a woman not eating at a calorie surplus.

Definitely look into starting strength and stronglifts - both designed around teaching proper form first and increasing the weight slowly so you never have to worry about getting injured. However be wary - stronglifts is written for a predominantly male audience, so it talks about building muscle - a LOT - which (as pointed out earlier) you don't have to worry about as much because of lower testosterone levels and, much, much more importantly, you are not going to eat a massive caloric overload which would be required to build muscle anyway. If you're eating to maintain or a slight caloric deficit (i'm assuming you are if you use MyFitnessPal!), it's not a problem.

Also, check out bodytribe (especially this article on women, weights and strength in general - www.bodytribe.com/2011/12/07/women-and-strength/). They focus on lifting at all levels (from one rep max's right through to crossfit style sets) and mixing it all together - makes for a more interesting workout than weights = 3 sets of 8-12 every.single.time...

Both Stronglifts and Starting Strength are great programs AND easy to understand.

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

*accidental double post*

sorry...

spankings.

Lift after cardio. This is what we do on my team. (Swimmer here) And swimming is all about toning, with minimal muscle bulk. Because, bulking is not good for swimmers.
An idea for a lift (what my team does...we only lift twice a week but do circuit training on other days) Do upper and lower on different days! start light with weights and add if its too easy for you!

Upper body Reps Weight
bicep curls 3x 12/10/8 light (I use 10's)
tricep dips Same as above use your body weight
mountain climbers 3x 30
Lat pull downs same as curls (i go 60/70/80)
Vertical rows same as curls (i go 40/40/50)
burpees 3x15
Planks 3x1:00


Lower body Reps Weight
Squats 3x 12/10/8 light (I squat 95-125)
Bentover Row same^^ (i use 45-65)
RDL (roman dead lift) same (i use 45-65)
Step ups 3x12 each leg (bodyweight/ 10 pound plate)
mountain climbers 3x30
push ups 3x 12/10/8
inverted rows 3x 12/10/8

http://www.myfitnesspal.com/blog/theologynerd This is my personal experience so far, and why I am just astonished what weights can do for women. Do NOT worry about getting bulky. Women that get like that do it on purpose, and work super hard at it, and know what they're doing. If it were so easy that it could accidentally be done, there would be bulky, muscled up women all over the place, just from hefting our kids around.

I just prefer to weight lift right after cardio because this way all of your muscles are already warmed up and ready to go!
It's also how I've been doing it ever since I started lifting (when I was 16). I'm not sure what the reasoning is. But there likelyhood of you bulking wont be an issue unless you're using supplements as the people above and below my post have said.