Women and lifting heavy

superkel317
superkel317 Posts: 78
in Fitness and Exercise
I've been hearing a lot about the benefits of women lifting heavy, but never about the actual amount of weight to use. Is there a certain baseline weight that is best to start with?
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Replies

  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    Heavy is relative. Lift heavy for you. Usually 12 reps is the MAX and by the last rep you feel like you're dying--or at least that you could not eek out even one more rep.
  • sarahstrezo
    sarahstrezo Posts: 568 Member
    I think when people refer to "heavy" it's mostly meaning free weights....dumbbells and barbells loaded with plates. I've been lifting "heavy" since the start of September and I started with the lightest weight possible on workouts...then either realized I could lift much heavier than I thought or I built up to more.
  • EmiVReyes
    EmiVReyes Posts: 118 Member
    Good topic. I just started weight lifting. I'd like to learn more.
  • Pandasarecool
    Pandasarecool Posts: 508 Member
    what are 15 pound dumbbells considered?
  • indigo_rose
    indigo_rose Posts: 250
    Good topic. I just started weight lifting. I'd like to learn more.

    ^ this..
  • Fat_2_Fit_Mommy
    Fat_2_Fit_Mommy Posts: 569 Member
    I want to learn more about this also
  • sxyfitmomandwife
    sxyfitmomandwife Posts: 328 Member
    Start with a weight that you can get on 5-8 reps in for 3-4 sets I use and I have my clients use dumbbells, cables, weight plates, barbells, olympic bars, even machines. kettle bells, it depends on the exercise you are doing.
  • krickeyuu
    krickeyuu Posts: 344 Member
    bump
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    what are 15 pound dumbbells considered?

    If you can lift them no more than 12 times then I'd say they are heavy for you.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    Also, rep range is dependent on goals. I never do more than 8 reps of any single exercise so for me it wouldn't be heavy enough if I could do say 10 or 12.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    It's relative, and progressive. What was heavy for me six months ago isn't heavy anymore.
  • superkel317
    superkel317 Posts: 78
    Heavy is relative. Lift heavy for you. Usually 12 reps is the MAX and by the last rep you feel like you're dying--or at least that you could not eek out even one more rep.

    Thanks! :)
  • superkel317
    superkel317 Posts: 78
    Start with a weight that you can get on 5-8 reps in for 3-4 sets I use and I have my clients use dumbbells, cables, weight plates, barbells, olympic bars, even machines. kettle bells, it depends on the exercise you are doing.

    Thanks for the advice! This was very helpful! :)
  • wigglypeaches
    wigglypeaches Posts: 146 Member
    Heavy lifting can also refer to Olympic and Deadlifting. Relevant article here: http://www.muscleandstrength.com/articles/why-women-should-deadlift.html
  • girlykate143
    girlykate143 Posts: 220 Member
    Is a full can of paint heavy for you? What about in both hands, while you're walking up stairs - like 5 times in a row?
    Just take an everyday thing and see if you can pick it up/then back down several times. Gauge what's heavy for you.
    Also, my guess is you are underestimating what you can lift or push or whatever.

    You can probably pick up a bicycle, but not lift it over your head. Or, if you can, you might not be able to do that several times.
    You will work up to heavier weights. Maybe try a 15 lb dumbell in each hand. Then, if that's too light, go to 17.5, then 20. Try going to 12 reps of something and if you can barely do that last 11 or 12, that’s your point of failure and you know you’re at a heavy weight. (For example, yesterday I used the kettlebell for a gobble squat where I could do 2 sets of 12 reps, but on third set I could only do like 8 and almost dropped it). Little did I know, my trainer had upped the weight to like 50 lbs from last week’s 44. So, that’s progress. :wink:

    Use the Search feature here to look up weights-related topics and you'll hit on a bunch of good info.
  • baxgilter
    baxgilter Posts: 246 Member
    It's relative, and progressive. What was heavy for me six months ago isn't heavy anymore.

    Yup what she said. If you finish a a set of 10 reps and say to yourself I could have done more. It isn't heavy enough. If at rep 9 you are going come on I can do this and rep 10 you are struggling but can do it I say you are good. Try a little more weight each time. Sometimes you won't be able to go up, especially arms excercises, at least in my experience, but that is ok. Push yourself and show the boys how its done!
  • Awkward30
    Awkward30 Posts: 1,927 Member
    I like what everyone here has said. Just wanted to add that New Rules of Lifting for Women is a good book if you want to get started and need a program.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    the bench marks you should be aiming for are: 35 push ups in a row, 5 pull ups in a row, Bench press .75 your body weight 10 times, Press 75% of your body weight overhead 5 times, Deadlift 1.5 times your body weight 5 times, Squat your body weight 10 times.

    where you start is dependant on your current strength level.
  • plaingirly
    plaingirly Posts: 378
    Think I need to buy some weights!
  • superkel317
    superkel317 Posts: 78
    Heavy lifting can also refer to Olympic and Deadlifting. Relevant article here: http://www.muscleandstrength.com/articles/why-women-should-deadlift.html

    Excellent article! Thank you!
  • superkel317
    superkel317 Posts: 78
    It's relative, and progressive. What was heavy for me six months ago isn't heavy anymore.

    Yup what she said. If you finish a a set of 10 reps and say to yourself I could have done more. It isn't heavy enough. If at rep 9 you are going come on I can do this and rep 10 you are struggling but can do it I say you are good. Try a little more weight each time. Sometimes you won't be able to go up, especially arms excercises, at least in my experience, but that is ok. Push yourself and show the boys how its done!

    Love this! I'll definitely be showing them boys how it's done! ;)
  • jetscreaminagain
    jetscreaminagain Posts: 1,130 Member
    what are 15 pound dumbbells considered?

    Depends on the lift and depends on the lifter.
  • fakeplastictree
    fakeplastictree Posts: 836 Member
    Funny, I had this same question about 7 months ago. But as many have said Heavy is relative to you. If you can only lift 15 lbs overhead with PROPER form for 5-7 reps then you are lifting what is heavy for you. 10+ reps tends to get more into endurance but will produce results as well.
  • fakeplastictree
    fakeplastictree Posts: 836 Member
    the bench marks you should be aiming for are: 35 push ups in a row, 5 pull ups in a row, Bench press .75 your body weight 10 times, Press 75% of your body weight overhead 5 times, Deadlift 1.5 times your body weight 5 times, Squat your body weight 10 times.

    where you start is dependant on your current strength level.


    ::Like:: Of course Danny is right with the numbers aspect here if you are looking for an actual number.
  • lwagnitz
    lwagnitz Posts: 1,321 Member
    bump
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    the bench marks you should be aiming for are: 35 push ups in a row, 5 pull ups in a row, Bench press .75 your body weight 10 times, Press 75% of your body weight overhead 5 times, Deadlift 1.5 times your body weight 5 times, Squat your body weight 10 times.

    where you start is dependant on your current strength level.

    Where did you get these bench marks? Interested, not attacking! :)
  • gadenni34
    gadenni34 Posts: 294 Member
    as others have said it is relative to you, what you start with becomes too light eventually and it also depends on the area of focus. I can squat a hell of a lot more than I can shoulder press. and I can squat over double what I could when I started about 8 weeks ago....just mess around and try it where you think you should start and you will probably find you can lift more...we tend to underestimate I think.

    Have fun with it...I LOVE lifting!
  • Maria_T007
    Maria_T007 Posts: 107
    bump
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    the bench marks you should be aiming for are: 35 push ups in a row, 5 pull ups in a row, Bench press .75 your body weight 10 times, Press 75% of your body weight overhead 5 times, Deadlift 1.5 times your body weight 5 times, Squat your body weight 10 times.

    where you start is dependant on your current strength level.

    Where did you get these bench marks? Interested, not attacking! :)

    http://www.nerdfitness.com/blog/2012/02/23/a-newbies-guide-to-nerd-fitness/

    i found them, and they look pretty right.
  • katz22
    katz22 Posts: 116 Member
    Heavy is what's heavy to you. Always use proper form for the exercises. Practise without weights by a mirror if you are learning from books / online vids, or get a trainer. A set of adjustable dumbbells is a great way to start if you are exercising at home.

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