7 Reasons why women should lift heavy
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Kinda OT, but has anyone noticed that the majority of lower pound (1, 3, 5) neoprene dumbbells come in "feminine" colors (pink, purple, and light blue) while the higher dumbbells (15-30) come in black and grey? Pretty much implying that the lighter weights are for women and the heavier weights are for men. I want the option to use 25 lb pink dumbbells!0
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Well, I do dumbbell cleans with 25 pounds...0
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I'm a little confused by this. Is there or is there not evidence that one much go beyond 25 lbs.
Yes there is. Now let's move on.
Can you provide links or reference? I'm not trying to be argumentative, I've just never read this in any medical recommendation or journal and I'm curious. The recommendation is always just "do resistance exercise".
I'm 20+ years past the age where bone loss typically starts and I've never lifted more than 25 lbs, and I rarely lift that much. I don't enjoy lifting and enjoy lifting very heavy even less so I've been a "more reps" person. And until joining MFP it never really occurred to me to do squats and lunges and certainly not with weights. Though I have always been active and used my legs a lot (walking, jogging, biking, skating, step aerobics, hiking, etc. and only very recently plyometrics) I have no bone loss according to my DEXA scan.
I realize that I'm just an n of one, but it's kind of the one that matters most to me.0 -
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Kinda OT, but has anyone noticed that the majority of lower pound (1, 3, 5) neoprene dumbbells come in "feminine" colors (pink, purple, and light blue) while the higher dumbbells (15-30) come in black and grey? Pretty much implying that the lighter weights are for women and the heavier weights are for men. I want the option to use 25 lb pink dumbbells!
I have 20 lb pink dumbells. I've had them for years and don't remember where I go them.0 -
I'm a little confused by this. Is there or is there not evidence that one much go beyond 25 lbs.
Yes there is. Now let's move on.
Can you provide links or reference? I'm not trying to be argumentative, I've just never read this in any medical recommendation or journal and I'm curious. The recommendation is always just "do resistance exercise".
I'm 20+ years past the age where bone loss typically starts and I've never lifted more than 25 lbs, and I rarely lift that much. I don't enjoy lifting and enjoy lifting very heavy even less so I've been a "more reps" person. And until joining MFP it never really occurred to me to do squats and lunges and certainly not with weights. Though I have always been active and used my legs a lot (walking, jogging, biking, skating, step aerobics, hiking, etc. and only very recently plyometrics) I have no bone loss according to my DEXA scan.
I realize that I'm just an n of one, but it's kind of the one that matters most to me.
Well I know for one thing I love not having to depend on my husband to pick up every little thing that looks like it might be 50 pounds or more lol Why not you do your own research it sounds like you need the bare bone basics of anatomy which would be a very very long and boring conversation. You know how your muscles are made right? You know about stress test and how putting pressure on your bones can actually make them stronger and studies have proven it increases bone mass. There are a lot of books and topics on this subject Good luck researching
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"Lifting heavy weights—about 8-15 pounds for women is fine and up to 25 is ideal"
Oops...blew past yet another "feminine ideal", I guess. 0 -
I'm a little confused by this. Is there or is there not evidence that one much go beyond 25 lbs.
Yes there is. Now let's move on.
Can you provide links or reference? I'm not trying to be argumentative, I've just never read this in any medical recommendation or journal and I'm curious. The recommendation is always just "do resistance exercise".
I'm 20+ years past the age where bone loss typically starts and I've never lifted more than 25 lbs, and I rarely lift that much. I don't enjoy lifting and enjoy lifting very heavy even less so I've been a "more reps" person. And until joining MFP it never really occurred to me to do squats and lunges and certainly not with weights. Though I have always been active and used my legs a lot (walking, jogging, biking, skating, step aerobics, hiking, etc. and only very recently plyometrics) I have no bone loss according to my DEXA scan.
I realize that I'm just an n of one, but it's kind of the one that matters most to me.
Well I know for one thing I love not having to depend on my husband to pick up every little thing that looks like it might be 50 pounds or more lol Why not you do your own research it sounds like you need the bare bone basics of anatomy which would be a very very long and boring conversation. You know how your muscles are made right? You know about stress test and how putting pressure on your bones can actually make them stronger and studies have proven it increases bone mass. There are a lot of books and topics on this subject Good luck researching
Having been unmarried for most of my adult life, I've grown pretty adept at picking things up on my own. It always shocks me that most women apparently couldn't pick things up before they started going to the gym. And 30+ years in healthcare has given me enough of the basics on anatomy. And in all that time, I've never seen a medical recommendation that one must lift to failure to prevent bone loss, despite have been involved in a fairly large osteoporosis study last year..
So, I'm going to assume that the progressively passive aggressive tone of replies means there isn't any evidence that going beyond 25 lbs or working to failure is necessary to preserve bone.0 -
me too I lift 20 pd dumbbells and thought I was lifting heavy I guess I was wrong!!!!!!!!!I'm just starting out& can only lift 15 pd dumbbells. Except lateral raises I can only do 7 pd dumbbells(my 3&4pd dumbbells together). Is that not enough? Most of the exercises I have to really push to complete the 2nd set of reps.
Hey, when I first picked up dumbells they were 3lbs. 3!!
I grew out of them quickly, but that is the point. Lift what you can and increase the weight.
I'm still learning proper lifting stuff but the things I used to do with 5 lbs I now use 15 or 25 lbs.
I chanced deadlifting 60lbs earlier this week and it was not hard.
I figured, if I can carry my Jager machine, I can lift heavy.0 -
Nice to see some positive comments on weight lifting for women, though I am somewhat disappointed that they set a remarkably low end cap of 25lbs, like that is all a woman should do or strive for.
Maybe that isn't what he was suggesting . Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisifaction.
Considering that one of his points was "toned arms are hot", I don't think the point of the article was "how little can you do to still get the health benefits.
Article had good points but is all in all cr@p for pointing women in the wrong direction.0 -
Reason #8: It feels good to know you can kick *kitten*!
I started working with a trainer a couple of weeks ago so I could learn proper technique without injury. I am loving my squats, dead lifts, and power cleans. It feels great to get strong and it feels great to know I can coax that kind of power within me with effort and time.
[I'm at 70 lb. power cleans with overhead press, 75 lb. squats, and 116 lb. dead lifts. And I'm just getting started! Lifting 25 lbs. isn't heavy lifting, it's being the mother of a toddler!]0 -
Definitely, file him down!"Lifting heavy weights—about 8-15 pounds for women is fine and up to 25 is ideal—is the most efficient and effective way to build muscle mass," says Joey Gonzalez, owner of Barry's Bootcamp New York.
I'm going to file Joey Gonzales under "People who don't have a clue."
I wonder what he would think when I took my 25 lb dumbell and easily smacked him across his face with it??
Hehehe, I just almost spit out my water when I read this....0 -
If i dont lift heavy, who will carry my shopping?
I knew i was going to the gym for the wrong reasons, do you need to be really strong to pick up a man? 25lb weights enough for that?!?0 -
Kinda OT, but has anyone noticed that the majority of lower pound (1, 3, 5) neoprene dumbbells come in "feminine" colors (pink, purple, and light blue) while the higher dumbbells (15-30) come in black and grey? Pretty much implying that the lighter weights are for women and the heavier weights are for men. I want the option to use 25 lb pink dumbbells!
Yes, I noticed that. I have been adding weights as I get stronger, buying one set at a time. I now have 2, 3, 5, 8, and 10 lb sets.
The colors go, in order by weight: baby blue, pink, red, blue, black.
Kinda funny, actually. I, too, want any new, heavier sets I buy to be pink or purple. 0 -
Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisifaction.
Getting stronger doesn't provide additional health benefits? Really? It just provides bragging rights? I really hope you are never stranded in the wilderness.
Additionally, recent studies have indicated that there is an inverse association between muscular strength and death (of all causes), as well as cancer (here is a link to one: http://www.bmj.com/content/337/bmj.a439). But you keep lifting your 25 lbs. I'll keep bragging about being able to deadlift nearly twice my body weight.0 -
Spray paint 'em! Add some sparkles while you're at it.Kinda OT, but has anyone noticed that the majority of lower pound (1, 3, 5) neoprene dumbbells come in "feminine" colors (pink, purple, and light blue) while the higher dumbbells (15-30) come in black and grey? Pretty much implying that the lighter weights are for women and the heavier weights are for men. I want the option to use 25 lb pink dumbbells!0 -
But you keep lifting your 25 lbs. I'll keep bragging about being able to deadlift nearly twice my body weight.
This thread is making me feel sooooo weak. Especially since I'm not even up to 25 lbs yet. LOL
I'm working on it!!
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Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisifaction.
Getting stronger doesn't provide additional health benefits? Really? It just provides bragging rights? I really hope you are never stranded in the wilderness.
Additionally, recent studies have indicated that there is an inverse association between muscular strength and death (of all causes), as well as cancer (here is a link to one: http://www.bmj.com/content/337/bmj.a439). But you keep lifting your 25 lbs. I'll keep bragging about being able to deadlift nearly twice my body weight.
I have no idea what is meant by the 'stranded in the wilderness' comment, but I also hope I never am.
As far as getting stronger providing health benefits, that is my question. If you can bench 100 lbs and I can bench 50 (two 25 lbs dumbbells) is there any evidence that the extra weight you can bench = less bone loss or less disease risk.
The discussion was not comparing no resistance training to always lifting to failure, I'm asking about the amount required for health benefits.0 -
Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisifaction.
Getting stronger doesn't provide additional health benefits? Really? It just provides bragging rights? I really hope you are never stranded in the wilderness.
Additionally, recent studies have indicated that there is an inverse association between muscular strength and death (of all causes), as well as cancer (here is a link to one: http://www.bmj.com/content/337/bmj.a439). But you keep lifting your 25 lbs. I'll keep bragging about being able to deadlift nearly twice my body weight.
I have no idea what is meant by the 'stranded in the wilderness' comment, but I also hope I never am.
As far as getting stronger providing health benefits, that is my question. If you can bench 100 lbs and I can bench 50 (two 25 lbs dumbbells) is there any evidence that the extra weight you can bench = less bone loss or less disease risk.
The discussion was not comparing no resistance training to always lifting to failure, I'm asking about the amount required for health benefits.
If you can bench 50 lbs, you will not get the same bone density benefits by benching 15 lbs.0 -
Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisifaction.
Getting stronger doesn't provide additional health benefits? Really? It just provides bragging rights? I really hope you are never stranded in the wilderness.
Additionally, recent studies have indicated that there is an inverse association between muscular strength and death (of all causes), as well as cancer (here is a link to one: http://www.bmj.com/content/337/bmj.a439). But you keep lifting your 25 lbs. I'll keep bragging about being able to deadlift nearly twice my body weight.
I have no idea what is meant by the 'stranded in the wilderness' comment, but I also hope I never am.
As far as getting stronger providing health benefits, that is my question. If you can bench 100 lbs and I can bench 50 (two 25 lbs dumbbells) is there any evidence that the extra weight you can bench = less bone loss or less disease risk.
The discussion was not comparing no resistance training to always lifting to failure, I'm asking about the amount required for health benefits.
If you can bench 50 lbs, you will not get the same bone density benefits by benching 15 lbs.
How do you know? What if I bench 15 to failure?0 -
bump0
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Nice to see some positive comments on weight lifting for women, though I am somewhat disappointed that they set a remarkably low end cap of 25lbs, like that is all a woman should do or strive for.
Maybe that isn't what he was suggesting . Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisfaction.
Um. No.0 -
Nice to see some positive comments on weight lifting for women, though I am somewhat disappointed that they set a remarkably low end cap of 25lbs, like that is all a woman should do or strive for.
Maybe that isn't what he was suggesting . Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisfaction.
Um. No.
Do you have some reference to back that up, or am I just supposed to believe it because it's on the internet?0 -
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So....I just want to provide some links to different articles. There is so much information out there, and not many articles directly answer the questions that have been posed on this message board. What I get from what I can find is:
1. Strength training is important.
2. Training to failure, or just before failure can have some benefits when building muscle.
3. Training to failure can be done with light or heavy loads.
4. Periodically increasing your weights as your strength increases can be beneficial.
Here is what I found:
---Published in Journal of Applied Physiology. Same effects on muscle and strength when subjects lifted lighter loads to failure and heavy loads to failure. http://jap.physiology.org/content/early/2012/04/12/japplphysiol.00307.2012.abstract
---Study done in Canada at McMaster University (by the same group that published the article above). Conclusions: “These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes.” http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033
---“Easy reading” versions of the aforementioned scientific studies. http://www.runnersworld.com/running-tips/light-weights-build-muscle-effectively-heavy-weights
http://phys.org/news200747288.html
---An article by Dr. Butt. Has a lot of information on training to failure, he pushes for training “just shy” of failure. http://www.weightrainer.net/training/failure.html
---Discusses advantages of strength training for elderly people. “Physical impact and weight-bearing exercise stimulates bone formation. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you regularly place demands upon it.” Main thing I see here is “place demands upon it”. http://www.naturalnews.com/010528.html
---From WebMD. About strength training to combat osteoporosis and osteoporosis related injuries. The article does state, “Periodically consult with a trainer about increasing the amount of weight you lift as you become stronger”. http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/weight-training0 -
Every time I see such low weight recomendations for women, I always wonder how so many women can pick up a 30 pound child, but not a 10 pound dumbbell.
Most grocery sacks weigh more than those little dumbells.0 -
Lifting heavy makes you grow chest hair.0
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Oh honestly, you're just wanting to bicker about it and feigning curiosity about lifting. If you don't want to lift heavy then why not get busy not doing it? Why come in here and be a downer when you're not even interested? What's the payoff?Nice to see some positive comments on weight lifting for women, though I am somewhat disappointed that they set a remarkably low end cap of 25lbs, like that is all a woman should do or strive for.
Maybe that isn't what he was suggesting . Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisfaction.
Um. No.
Do you have some reference to back that up, or am I just supposed to believe it because it's on the internet?0 -
Lifting heavy makes you grow chest hair.
*Pulls shirt away and looks at chest*
Huh...funny....I must be the exception to that rule.0 -
Perhaps it's just that progressing beyond that doesn't provide any additional health benefits, though it might provide bragging rights or personal satisifaction.
Getting stronger doesn't provide additional health benefits? Really? It just provides bragging rights? I really hope you are never stranded in the wilderness.
Additionally, recent studies have indicated that there is an inverse association between muscular strength and death (of all causes), as well as cancer (here is a link to one: http://www.bmj.com/content/337/bmj.a439). But you keep lifting your 25 lbs. I'll keep bragging about being able to deadlift nearly twice my body weight.
I have no idea what is meant by the 'stranded in the wilderness' comment, but I also hope I never am.
As far as getting stronger providing health benefits, that is my question. If you can bench 100 lbs and I can bench 50 (two 25 lbs dumbbells) is there any evidence that the extra weight you can bench = less bone loss or less disease risk.
The discussion was not comparing no resistance training to always lifting to failure, I'm asking about the amount required for health benefits.
If you can bench 50 lbs, you will not get the same bone density benefits by benching 15 lbs.
How do you know? What if I bench 15 to failure?
Well, instead of references how about this?
Would you rather....
a. Do 3 sets of 5 25lb shoulder presses with a minute rest and so be done in maybe 4 minutes (assuming the 25 is heavy for said person)
or
b. Be doing X number of shoulder presses at 15lbs and be doing them for like 10 minutes? I know I would be like the energizer bunny and just get bored with the shoulder presses at that light of a weight.0
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