What is this "heavy lifting" so many women refer to?

Get the book New Rukes of Lifting for Wmen. Poke around bodybuilding.com. Start to learn the big compound lifts using free weights and go from there.

I didn't have a clue starting out in the weights room, so finding the right PT was worth the investment. If you decide to go down the PT route, I suggest you pick one that spends most of their time in the weights room.

Good luck, lifting is fun and can yield great results.

Well, just for a contrary view, rI think the money I spent on a PT was a waste. We spent a couple hours running (it seemed like) from machine to machine and he gave me so many different exercises that I needed a book to keep track of it all. Not for me.

I discovered a web site called 'strong lifts 5x5' and that routine is what I've been following. Basically you do 3 exercises every scond day. The web site and iPhone app is free, but of course an upgrade to "premium" membership is available. The downside is that this is targeted for men.

The book for women sounds like a good investment though.

You might want to look at raising your calorie amount. I am 41yrs old, 5'4" and weigh 210. I haven't exercised at all in the last 3 weeks (Not that I'm proud of that :frown: ), but still lose weight on 1600 calories. You are working far too hard to not be losing much weight. Good Luck with whatever you decide!

Here you go:

http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition

(I also pick up heavy things and put them back down again.)

Hoping not to offend anyone but programs like JM and such are not heavy lifting, they are a cardio base. New Rules, Strong Lifts, Starting Strength are programs that are a base for heavy lifting and so beneficial if just starting out.

I do my own routine as weights were introduced to me a long time ago and heavy is relative to the individual. My heavy is 6-8 reps a set with those last 2 being hard as hell but able to push out with no sacrifice of good form.

By JM, do you mean Jillian Michaels? If so, I definitely know that's not lifting. It's great cardio and toning work for me so far, but I might be looking for something different. Thanks for your input! I want to check out some of the links on the heavier weights at low reps and what that does for women. You get so much "but I'll bulk up like a man!" paranoia and it's hard to sort out the truth from fiction.

Heavy lifting (i.e. lifting enough where you can only complete 5-8 reps) is actually far better for what most people think of as 'toning' than any form of cardio. Heavy lifting with moderate cardio thrown in for heart and lung health...well, that's where it's at .

And I promise, you won't 'bulk'...unless you have testosterone like a man, and are eating over your calorie limit.

Stronglifts 5x5. 5 basic lifts, 5 sets of 5 reps. A good beginner program, I sm doing it. I started eating more to make muscle and then 12lbs in, I decided I made enough muscle & that I would now lower my calories a bit as I lift so I can lise fat but maintain my muscle. I noticed weight lifting has made me very strong without looking bulky (Which is what a lot of newbies fear). It's also changed my body composition for the better part. Even though I was not losing weight, my waist got smaller and my bust/butt got bigger (More toned, not fatter). It's helped me to look more "hourglassy."

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Another vote for New Rule of Lifting for Women. I started in January and look foreward to getting into the free weights section of the gym 3x per week. I took a friend last week and showed her how to do squats, and as we put the weights on for my set she ohhh'd and said "I can SEE how this could get addictive!" Then she clapped her hands, danced around, and squeaked "put on MORE!!"

So, moral of that story is get a friend and have fun with it all

I was able to take New Rules out of the local library to test it before buying.

And to put it into perspective - I started with squat and deadlift weights of 75lbs to get form. Now I'm rather pleased with those going up to 125lbs and 135lbs. So that is why we talk about "lifting heavy".

Stronglifts 5x5. 5 basic lifts, 5 sets of 5 reps. A good beginner program, I sm doing it. I started eating more to make muscle and then 12lbs in, I decided I made enough muscle & that I would now lower my calories a bit as I lift so I can lise fat but maintain my muscle. I noticed weight lifting has made me very strong without looking bulky (Which is what a lot of newbies fear). It's also changed my body composition for the better part. Even though I was not losing weight, my waist got smaller and my bust/butt got bigger (More toned, not fatter). It's helped me to look more "hourglassy."

I'm a man but I started with StrongLifts just over one year ago. I had very good results and got strong pretty fast. One thing to reiterate from the quote above is that strength training does not equal body building. One builds raw strength while the other builds muscle mass. You will go up in body weight on the scale but won't necessary look like you did so physically by appearance. You'll get strong and shape-up much more and probably even lean-out a bit. I enjoyed the program, but I dropped the 5 sets of 5 reps to 3 sets of 5 reps and that seemed to work out better for me.

One tip - if you aren't familiar with doing squats i'd recommend hiring a trainer who is familiar with powerlifting and doing heavy squats. I tried to learn them from watching videos and reading and when I reached somewhere around 200lbs I hurt my lower-back (thankfully not seriously). My form was incorrect and it really came out when I went heavy. I started over three times to fix form issues but once I got it man I sailed up in strength. I get together with a trainer once every month for a form check and overall strength fitness. Also, stretch the hip-flexors and make sure your mid-section is flexible, it will really help your squats.

That's been my experience, good luck.