calling all weight lifters
meg7399
Posts: 672 Member
HI!
I recently began taking a "weight" class in this past fall (one day a week for about 2-3 months now). I put weight in quotes as I am not sure it qualifies as weight lifting. Its an hour long class and I use 5lb weights (Started with 3lb originally). We stay VERY busy for all 60 minutes doing squats and lunges while going through what seems like all arm movements possible with the weights. Maybe sculpting class is a better word. With this knowledge in place I have a few questions:
1. I can only attend this class one day a week but would LOVE to do more at home other days...are there online programs that can help guide me through routines? I still need to watch the instructor to make sure I have all the right movements and placements.
2. I have been with 5lbs for quite some time and they still kill me...what do I need to be doing to increase my ability so I can move to 8s or one day even 10s?
3. Is there a better way to describe this other than weight lifting? I am surely not at a gym in front of a mirror lifting heavy things and needing spotters!
I am such a beginner, but as I am almost at my goal weight, I would love to tone up more and not focus on cardio as much! All advice is welcome!!!
I recently began taking a "weight" class in this past fall (one day a week for about 2-3 months now). I put weight in quotes as I am not sure it qualifies as weight lifting. Its an hour long class and I use 5lb weights (Started with 3lb originally). We stay VERY busy for all 60 minutes doing squats and lunges while going through what seems like all arm movements possible with the weights. Maybe sculpting class is a better word. With this knowledge in place I have a few questions:
1. I can only attend this class one day a week but would LOVE to do more at home other days...are there online programs that can help guide me through routines? I still need to watch the instructor to make sure I have all the right movements and placements.
2. I have been with 5lbs for quite some time and they still kill me...what do I need to be doing to increase my ability so I can move to 8s or one day even 10s?
3. Is there a better way to describe this other than weight lifting? I am surely not at a gym in front of a mirror lifting heavy things and needing spotters!
I am such a beginner, but as I am almost at my goal weight, I would love to tone up more and not focus on cardio as much! All advice is welcome!!!
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Replies
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Here is my advice. Im not sure what your doing would be called lifting and I am not sure if you really are interested in weight training, but if you are, please do an internet search for one of these:
Starting Strength by Mark Rippetoe
Stronglifts 5 X 5
To save you the suspense, basically at your level you only need to know about 4 or 5 lifts - Deadlift, Squat, Bench Press, Overhead Press. Be warned that to be effective and progress will take a little time. Its time well spent in my opinion. Good luck to you!
Don0 -
Is this weight class similar to body pump?0
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You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
Also, to build additional muscle, you may need to change your calories or macros to help with that process. I would suggest doing your own research online rather than relying upon people on MFP for this type of advice because I could tell you what worked for me, but it may not work for your or lots of others.0 -
see, I am not sure what body pump is...I have heard of it though. TO me it seems kinda similar to my Turbo Jams video Turbo Sculpt...only much more intense. The weights are pretty much in my hand the whole time and its go go go with squats and lunges all while doing curls, presses, etc. I am just not quite sure how to replicate at home. I get so involved and exhausted I never pay attention to how many reps we do and when she changes things up. Maybe this saturday I should be more mindful of that!0
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AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.0 -
Yea this sounds like youre doing more cardio with some weights included rather than weightlifting. Over time you will be able to slowly increase your weights this way but a much faster way to get stronger would be to do less reps with more weight. That said if you like what youre doing then keep at it. Just make sure to up your weights once and a while and fight through the burn0
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I did some googleing yes...sounds similar to body pump.Is this weight class similar to body pump?0 -
You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
Also, to build additional muscle, you may need to change your calories or macros to help with that process. I would suggest doing your own research online rather than relying upon people on MFP for this type of advice because I could tell you what worked for me, but it may not work for your or lots of others.
I am doing this program right now. I'll admit it was a little overwhelming for the first couple of weeks, but now I love it! If you are interested in really weight training, read this book. It is very easy to follow and stick with. I am in stage 1 week 3 and can already tell a difference in muscle defintion. I have also already increased my weights by about 20# from where I started.
Good luck!!0 -
Thanks! I might look into this.You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
Also, to build additional muscle, you may need to change your calories or macros to help with that process. I would suggest doing your own research online rather than relying upon people on MFP for this type of advice because I could tell you what worked for me, but it may not work for your or lots of others.
I am doing this program right now. I'll admit it was a little overwhelming for the first couple of weeks, but now I love it! If you are interested in really weight training, read this book. It is very easy to follow and stick with. I am in stage 1 week 3 and can already tell a difference in muscle defintion. I have also already increased my weights by about 20# from where I started.
Good luck!!0 -
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
No. Not even close. If you were doing NROLFW, you wouldn't be wondering if you were really lifting.
What you're doing sounds like a generic circuit training routine.0 -
What you are doing is endurance training and is not considered weight lifting or strength training. As has already been noted, look into NROL4W.
Nothing wrong with the class that you are doing, but I would recommend strength training as well.0 -
As far as increasing your weights in this class to 8 or 10 lbs...if you're doing a million reps, it might be a long time before you have the endurance to do a million reps with 10 lbs. Definitely look into NROLW or Stronglifts 5x 5. these are both simplified easy to follow beginner programs. Lifting will change your body in ways no other exercise can or will. You won't regret it. Promise!0
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yeah, I realized I wasn't sure what to call it. I just assumed that since I spend 60 minutes lifting weights above my head etc that weight lifting came to mind...the official name is Body Works...but that tells people nothing!0
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I meant thats what the acronym is...
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
No. Not even close. If you were doing NROLFW, you wouldn't be wondering if you were really lifting.
What you're doing sounds like a generic circuit training routine.0 -
If you are enjoying the class stick with it. If you are looking for a routine with heavier weights that still includes more dynamic movements than compound barbell moves can offer (as other have suggested) you should look into kettlebell workouts. Kettlebells are a rounded weight with a flat bottom and a handle.
Maybe a gym local to you has an exercise class that utilises them. You can Google it or have a ring round to find out.0 -
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
That's it! Here is a group for women doing the program, http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
If you are looking for home workouts that are more toning like you have been doing www.toneitup.com is really good0 -
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
No. Not even close. If you were doing NROLFW, you wouldn't be wondering if you were really lifting.
What you're doing sounds like a generic circuit training routine.
Whoa. Easy there.0 -
I've done 'body pump' a bit in the past.
I presume you've just got set bars?
When I've done it we have had bars with separate weight plates. There are quick rests between songs to change the weight plates.
So you'd have most weight for squats, least for curls.
That way, if you don't feel like you're about to collapse and can hardly lift the weight by the end of a song, you add a small denomination weight to either side next time.
Interesting to note that it took a few sessions for some even fairly fit looking guys to get their weight up.
Certainly when I was first doing it, a gym-class-friend (we did rowing together) who didn't weigh too far off half my weight, was over twice my age and was female was managing more weight than me!
Recently started 5x5, though moved to 'the big 3' in anticipation of losing some weight - however, have to say that doing this lifting heavy seems to have let me eat more bad food without putting too much weight on - while definitely putting a decent bit of muscle on (good chunk over body weight for squat/dead lift after a month and a half and a little under for bench press.)
Once I've got a decent muscle base, plan to move on to doing some more endurance style work mid-year.0 -
he's right, if you are just starting out, you could literally lift heavy rocks in your front yard to change the way you look.0
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It sounds like you are doing a sculpting class. I've been taking "pump" classes for many years now and I love them. I can only go twice a week and it does take a long time to move up because we usually do lots of reps with a lighter weight. I bought some hand weights and stared lifting at home once a week. I used heavier weights and did fewer reps and my strengh started increasing and I went up in weight in the class. That's what you need to do if you want to move up, heavier wieghts and fewer reps. I was suprised at how quickly I started moving up when I did this.
I encourage you to keep on lifting, it really is the "fountain of youth". And can do amazing things for your figure. You go girl!!0 -
This is really helpful! I do think I should invest in heavier weights for home and do some of the same type of routines at much smaller reps. We always do a rep of 8 for what seems like 10-15 times...but heavier for less time seems to be a common thought. Thanks for the input!It sounds like you are doing a sculpting class. I've been taking "pump" classes for many years now and I love them. I can only go twice a week and it does take a long time to move up because we usually do lots of reps with a lighter weight. I bought some hand weights and stared lifting at home once a week. I used heavier weights and did fewer reps and my strengh started increasing and I went up in weight in the class. That's what you need to do if you want to move up, heavier wieghts and fewer reps. I was suprised at how quickly I started moving up when I did this.
I encourage you to keep on lifting, it really is the "fountain of youth". And can do amazing things for your figure. You go girl!!0 -
but my front yard has no rocks! I tried using my dog and fat cat, but they didn't sit still!he's right, if you are just starting out, you could literally lift heavy rocks in your front yard to change the way you look.0 -
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
I've done it, and I recommend Starting Strength. Simple is better.
Oh, and yeah... You're def NOT doing NROLFW.0 -
yes, I know...why do people keep misreading that post??? I finally understand the ACRONYM!!!! :P
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
I've done it, and I recommend Starting Strength. Simple is better.
Oh, and yeah... You're def NOT doing NROLFW.0 -
yes, I know...why do people keep misreading that post??? I finally understand the ACRONYM!!!! :P
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
I've done it, and I recommend Starting Strength. Simple is better.
Oh, and yeah... You're def NOT doing NROLFW.
Because it's worded weirdly.
Should read
AHA moment! I keep seeing NROWLW I was guessing what that is!0 -
nope nope nope...I was referring to something in MY sentence so "this" is appropriate....referring to the acronmy and "that" would be used when referring back to something, such as the title suggested to me. my way makes much more sense according the rules of grammar...forget the fact I am missing a letter and a much needed semicolon!! :P
yes, I know...why do people keep misreading that post??? I finally understand the ACRONYM!!!! :P
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
I've done it, and I recommend Starting Strength. Simple is better.
Oh, and yeah... You're def NOT doing NROLFW.
Because it's worded weirdly.
Should read
AHA moment! I keep seeing NROWLW I was guessing what that is!0 -
That'll help your balance and grip strength too, then :P.but my front yard has no rocks! I tried using my dog and fat cat, but they didn't sit still!
I occasionally try and 'train' my dog to be ok with him on my shoulder/back as he doesn't really like it - have had to a couple of times, ie when climbing up/down a ladder to get to a reservoir we were swimming in.
As you can see from my profile pic - at around 45kg, that is actually a bit of a workout in it's self
. 0 -
nope nope nope...I was referring to something in MY sentence so "this" is appropriate....referring to the acronmy and "that" would be used when referring back to something, such as the title suggested to me. my way makes much more sense according the rules of grammar...forget the fact I am missing a letter and a much needed semicolon!! :P
yes, I know...why do people keep misreading that post??? I finally understand the ACRONYM!!!! :P
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
I've done it, and I recommend Starting Strength. Simple is better.
Oh, and yeah... You're def NOT doing NROLFW.
Because it's worded weirdly.
Should read
AHA moment! I keep seeing NROWLW I was guessing what that is!
Grammar and making sense are sometimes two completely different things.0 -
I tried using my dog and fat cat, but they didn't sit still!
I sometimes use my dog for bicep curls. She thinks we're playing tug-of-war though...
Like everyone else has suggested--heavier weights lower reps.0 -
nope nope nope...I was referring to something in MY sentence so "this" is appropriate....referring to the acronmy and "that" would be used when referring back to something, such as the title suggested to me. my way makes much more sense according the rules of grammar...forget the fact I am missing a letter and a much needed semicolon!! :P
yes, I know...why do people keep misreading that post??? I finally understand the ACRONYM!!!! :P
AHA moment! I keep seeing NROWLW I am guessing that what this is!You could also try the New Rules of Weight Lifting for Women. I know a few women that swear by it.
I've done it, and I recommend Starting Strength. Simple is better.
Oh, and yeah... You're def NOT doing NROLFW.
Because it's worded weirdly.
Should read
AHA moment! I keep seeing NROWLW I was guessing what that is!
Grammar and making sense are sometimes two completely different things.
Cool your jets, it makes perfect sense if you read it carefully.0
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