Lifting heavy for women
allsturns
Posts: 36 Member
I've seen numerous posts re the benefits of lifting heavy and the science makes plenty of sense, so hope to incorporate some weight lifting into my routine shortly.
My question is this;
How heavy?
I struggle with the barbie dumbbells at times...what sort of weight should I be looking at? Planning to get some for the home initially while I gain confidence in using them.
For you newbie female lifters what weight did you start with and where are you at now. I'm in UK so would prefer kilo measures but will convert if you let me know the weight in lbs.
Hints and tips appreciated guys.
Thanks xx
My question is this;
How heavy?
I struggle with the barbie dumbbells at times...what sort of weight should I be looking at? Planning to get some for the home initially while I gain confidence in using them.
For you newbie female lifters what weight did you start with and where are you at now. I'm in UK so would prefer kilo measures but will convert if you let me know the weight in lbs.
Hints and tips appreciated guys.
Thanks xx
0
Replies
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I personally started light and gradually moved up. I love lifting heavy. I can tell you that I started working out on shoulder press at 3 lbs and now use 17lbs for 3 sets of 12 reps. Clean and Press I used to use the smallest bar possible but now I use a 45 lb bar. You have to work up to it.0
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I personally started light and gradually moved up. I love lifting heavy. I can tell you that I started working out on shoulder press at 3 lbs and now use 17lbs for 3 sets of 12 reps. Clean and Press I used to use the smallest bar possible but now I use a 45 lb bar. You have to work up to it.
I agree. I do clean and press with a 45 lb bar and can comfortably swing a 35 pound kettle bell, do pull ups, push ups, etc. I could never do that before. I could run a marathon but couldn't do 10 push ups. I started lifting when I was 30, and I still do twice a week. I hired a personal trainer and I work out/lift with him. I started out with light weights, really light.0 -
as a beginner, any weight you can lift 12-15 times, until you have good form. (so maybe a week or two) - good form is crucial for avoiding injury
then move to slightly heavier weights you can lift 8-12 times, or 5-8 times (opinions vary)
if you can lift it more times than this, it's too light. Make sure your form is good before you attempt to lift heavier though.
when you can lift as many as the maximum number in the range, add a little more weight
lifting heavy = relative to what you can currently lift. you keep on progressively increasing the weights as your strength improves.0 -
Thanks for the really quick reply girls....it's much more encouraging when you actually hear people telling you to start light and build up than getting an idea in your head that you should already be able to lift heavy. I'm on 3kg dumbbells at the moment which is just over 6 pounds but after just 2x8 reps I begin to ache...should I drop some weight to be able to do more reps do you think?
As I feel my strength improving I do intend to really make the most of the weight room at my gym but am reluctant to do so just yet...matter of confidence I guess.
I have noticed an improvement though just from these when it comes to my pilates and can hold my poses for much longer!0 -
When i first started i was doing 8-10 reps of everything with 5 pounds (2.3 kg)weights, because i had the upper body strenght of a baby mouse. I'd say lift as much as you're comfortable with at first to learn proper form, and get used to lifting. Once you're comfortable,up your weights gradually, and aim for about 6 reps.
Since you have a gym membership, ask someone to show you how to squat and deadlift properly, and again, up your weight gradually.0 -
I'm a guy, but I'll respond! I've yet to see a woman in the squat rack at the gym I belong to, but there's no reason I shouldn't!
Heavy lifting is different for you than for me, or for the long term lifter. I've never been a body-builder or particularly athlethic for that matter, but I've (for the second time) started lifting this year. I'm following "Stronglifts 5x5", others also recommend "Starting Strength". Tons of info via google!
Basically, 5 sets of 5 repetitions of various lifts. You start with using only the barbell to insure that your form is perfect. The next time you do the same lift (ie, Squat on Mon, Wed, Fri) you add 5 lb to the bar (or more if you're ready to progress). Stick w/ it and the weight adds up pretty quickly!
K0 -
Thanks for the really quick reply girls....it's much more encouraging when you actually hear people telling you to start light and build up than getting an idea in your head that you should already be able to lift heavy. I'm on 3kg dumbbells at the moment which is just over 6 pounds but after just 2x8 reps I begin to ache...should I drop some weight to be able to do more reps do you think?
As I feel my strength improving I do intend to really make the most of the weight room at my gym but am reluctant to do so just yet...matter of confidence I guess.
I have noticed an improvement though just from these when it comes to my pilates and can hold my poses for much longer!
What program are you doing? Lots of upper body moves are hard for women at first. Aching is ok...keep lifting!!!0 -
If you really want to start lifting weights, I would recommend the book New Rules of Lifting for Women (lift like a man look like a godess). I started with this book because I had not the faintest of ideas on where to start. It walks you through everything ie nutrition, myths, facts and the workout plan itself with pictures and steps. It is an awesome book for beginners. Lifting heavy is awesome and I am seeing results in only 1 month. I have lost 5 lbs and many inches (although I wont remeasure until I finish my last 2 workouts). Another plus is that you can eat way more. I am eating about 1800 calories a day and yes as I said I have lost 5 pounds this month! Hope this helps you!0
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If you really want to start lifting weights, I would recommend the book New Rules of Lifting for Women (lift like a man look like a godess). I started with this book because I had not the faintest of ideas on where to start. It walks you through everything ie nutrition, myths, facts and the workout plan itself with pictures and steps. It is an awesome book for beginners. Lifting heavy is awesome and I am seeing results in only 1 month. I have lost 5 lbs and many inches (although I wont remeasure until I finish my last 2 workouts). Another plus is that you can eat way more. I am eating about 1800 calories a day and yes as I said I have lost 5 pounds this month! Hope this helps you!
Heavy is subjective, it's whatever you can heft for (generally) 3 sets of (my high end) 8.
I think that NR is a great start with a comprehensive read. I'm a HUGE fan of heavy lifting.0 -
What program are you doing? Lots of upper body moves are hard for women at first. Aching is ok...keep lifting!!!
Not really got a programme as such..using only dumbbell lifts that's in the Davina workout DVDs I used to use and a few that I've found on youtube which aim to assist with my bingo wings...but deffo looking to get a copy of NR so that I can actually get a whole body routine going at some point.
As soon as I feel more comfortable about using that area of my gym I'm going to get the staff to show me the ropes too!
Edit: Spelling errors...though I'm convinced they were typos!0 -
The right amount of weight is the amount that allows you to maintain proper form when performing a particular exercise. I can't count the amount of times I have been at the gym, and see these people trying to lift too much weight, and not maintain form. There are varying opinions on how many reps to do. Just try to maintain good form. If you can't lift it without screwing up your form, put that weight down, and pick up a smaller one. Best wishes to you.0
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The right amount of weight is the amount that allows you to maintain proper form when performing a particular exercise.
This is what I struggle with. I noticed during my second set of flyes with the 15lb DBs, I was drooping one arm a bit. Had to back it down to 10lbs for the last set!0 -
I'm a guy, but I'll respond! I've yet to see a woman in the squat rack at the gym I belong to, but there's no reason I shouldn't!
Heavy lifting is different for you than for me, or for the long term lifter. I've never been a body-builder or particularly athlethic for that matter, but I've (for the second time) started lifting this year. I'm following "Stronglifts 5x5", others also recommend "Starting Strength". Tons of info via google!
Basically, 5 sets of 5 repetitions of various lifts. You start with using only the barbell to insure that your form is perfect. The next time you do the same lift (ie, Squat on Mon, Wed, Fri) you add 5 lb to the bar (or more if you're ready to progress). Stick w/ it and the weight adds up pretty quickly!
K
You don't go to my gym then :bigsmile:0 -
Primary
Squat
Deadlift
Bench Press (Or Incline Press)
Overhead Press
Row
Secondary/Bodyweight
Pushups
Pullups (or Lat Pulldown)
Dips
Planks
Those are solid movements and could, if you were so inclined, make up your entire workout and you would see fantastic results. Pick a weight where you can do somewhere between 4 and 12 reps but no more (some people like doing more, it's generally accepted that working in lower rep ranges improves strength faster). When you can complete your rep goals, increase the weight.
For the body weight movements, do lots.0 -
I started doing kickboxing with 10lb weights, then 30DS with 5lb hand weights. Then I moved right into 5x5 Stronglifts. ~2 months later I'm dead lifting 115 and squatting 95.0
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I lift with my hubby following the workout he's been using for months now. He's really toned up. I lift 10 reps x 3 or 4 gradually moving as high as I can. Sometimes my last set might be only 6 reps. I love it. Did my first set of dead lifts yesterday
. 0 -
I'm a guy, but I'll respond! I've yet to see a woman in the squat rack at the gym I belong to, but there's no reason I shouldn't!
Heavy lifting is different for you than for me, or for the long term lifter. I've never been a body-builder or particularly athlethic for that matter, but I've (for the second time) started lifting this year. I'm following "Stronglifts 5x5", others also recommend "Starting Strength". Tons of info via google!
Basically, 5 sets of 5 repetitions of various lifts. You start with using only the barbell to insure that your form is perfect. The next time you do the same lift (ie, Squat on Mon, Wed, Fri) you add 5 lb to the bar (or more if you're ready to progress). Stick w/ it and the weight adds up pretty quickly!
K
You don't go to my gym then :bigsmile:
You are at the wrong gym! We have tons of girls lifting heavy!:glasses:0 -
If you really want to start lifting weights, I would recommend the book New Rules of Lifting for Women (lift like a man look like a godess). I started with this book because I had not the faintest of ideas on where to start. It walks you through everything ie nutrition, myths, facts and the workout plan itself with pictures and steps. It is an awesome book for beginners. Lifting heavy is awesome and I am seeing results in only 1 month. I have lost 5 lbs and many inches (although I wont remeasure until I finish my last 2 workouts). Another plus is that you can eat way more. I am eating about 1800 calories a day and yes as I said I have lost 5 pounds this month! Hope this helps you!
^^ Absolutely! I wholeheartedly recommend NROLFW! I just finished phase one and I have to say I'm really impressed with how far I've come. The book is awesome for lifting newbies, stresses good form, but also reminds you that just because your a girl doesn't mean you should underestimate how much you can lift (in good form of course) I've been pleasantly surprised at how quickly I've gained strength using the program in the book. Added bonus (at least for me) doing the program gives you the added benefit of really looking like you KNOW what you're doing (because you DO!) and that definitely gives me the confidence to bust right into the free weight section of my gym, whether it's over-crowded by boys lifting heavy things or not
Feel free to add me. I love acquiring extra lifting buds 0 -
I agree with the posts on here. I think the same training rules apply for everyone. Vary your resistance and reps. Somedays go heavy and the other lighter. Somedays go to failure or do declining sets. Do what you are comfortable with but just be consistent and make sure you hit all your major muscle groups during the week. When going heavy, remember to especially focus on good form or you risk injury. Go slowly and if you feel discomfort stop!
But no matter the weight, consistency is the key.0 -
I've been lifting for a while but my shoulders are still pretty weak. I can't do full sets of most things with more than 10 lbs and I started at five. The right weight for you is what you can do with good form for 3 sets of 8-12 reps (personally I think lower reps is better) but you can't do much more than that. It helps to write everything down so you keep track of how much you've been lifting and when you last upped the weight or reps.
It depends on the exercises. I can curl or row more than I can press because those muscles can just handle more. Nobody expects you to lift 50 lbs over your head on the first day.0 -
Primary
Squat
Deadlift
Bench Press (Or Incline Press)
Overhead Press
Row
Secondary/Bodyweight
Pushups
Pullups (or Lat Pulldown)
Dips
Planks
Those are solid movements and could, if you were so inclined, make up your entire workout and you would see fantastic results. Pick a weight where you can do somewhere between 4 and 12 reps but no more (some people like doing more, it's generally accepted that working in lower rep ranges improves strength faster). When you can complete your rep goals, increase the weight.
For the body weight movements, do lots.
Brill thanks...bodyweight ones are already coming along nicely thanks to pilates which I hope to do twice a week instead of once and as I've said I've already started 'messing' with 3kg dumbbells at home. I think my next step is possibly start with the kettlebells class and progress to the machines and eventually free weights. I do personally find the weight section of my gym intimidating hence the desire to build my strength initially and start off with the kettlebells class as my first move!
I also want to keep up with my cardio initially because I've noticed an improvement in my general health and being a smoker (yeah I know, I know) I find I'm not out of breath as easily when running around with the kids.
Does that sound ok?0 -
Do what makes you happy. You can get stronger as a beginner doing pretty much anything. The moves I listed are the meat and potatoes of most serious strength building programs. I personally think waiting until you're strong enough to use free weights is a waste, but I can understand the sentiment behind it. There are people out there who can squat over 1000 pounds, I bet you'd have serious trouble (I'm not advocating you start at this weight, just making a point) even putting up 100. You'll never be 'strong enough' if you compare yourself to others, but if you focus on yourself you're more than strong enough right now. If you're going to take a class, I'd take one that shows proper form on the major lifts, and then go from there. But again, do what makes you happy. If you're happy swinging kettlebells around do that, because it's far better than sitting on the couch.
I think forgoing cardio for strength training is silly. Strength training will net you more benefits, but that doesn't mean cardio is worthless. Keep doing it if you like it.0 -
All relative to experience. My fiancee trains with 60-80kg squats for up to 30 reps but when she started she was doing just the bar which is 25kg (most oly bars are 20kg, this is a Jordan Oly bar).
Just do what is heavy to you and so you can do no more than 8-12 reps.
She does and looks like this since September:
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Geezz son.... You one lucky man!!!0 -
Not lucky - all done to a plan mate!
You follow my plans and diets, you get where you want. She just gets coaching that costs most people £80 an hour for free :bigsmile:0 -
You follow my plans and diets, you get where you want. She just gets coaching that costs most people £80 an hour for free :bigsmile:
True dat bro! *Thumbs Up*0 -
heavy is relative - lift whats heavy for you, I like hitting about 10 reps on any given exercise thats usually around where i get a good pump.
i would say aim for where 8-12 reps is challenging but not killing you by the end0 -
i started off with stronglifts 5x5 which recommends that the guys start off with the empty bar (20k). the trainer at my gym made me start off with the smaller bars on the rack tho (the wee ones that start at 10k). I must admit it was easier/safer to do squats once you move on to using the actual squat rack. just keep gradually adding 2.5k and you'll be fine.
my military/overhead press is still rubbish and i'm still on the empty bar
but everything else is getting easier. good luck with it and don't make the same mistake of listening to the hype and just doing weights alone. i really wanted to believe it as i hate cardio but i think some of us really have to do it too. i'm (slowly) learning to love running :S 0 -
A huge thanks to everyone who has responded. Just ordered my copy of New Rules from Amazon, although next week is half term here so it's gonna be tough to get much done with the kiddies around...perhaps I can get get started anyway giving them all superman lifts haha
Booked my 2nd pilates session for this week so gonna chat to the instructor there as she runs the kettlebells class. She does like to push us too which is a bonus I guess!
I do understand what you're all saying though and the sooner I start the better, but barely pushing 5 foot in height really makes the weight area in the gym kinda scary.
@ Matt_Wild, yes you're fiancée looks fantastic...but she had you to go into the weights section with!!0 -
Men love women training there. There is nothing to put you off training with weights other than your own self esteem and belief (wrongly) that others don't want you in there.0
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