women on weights

I'll second the statement about women having a hard time bulking up (naturally, anyway). My trainer is insane and ups my weight when I am not looking (argh!), but I have yet to "bulk up" after two months. What I did get is compliments from the hubby (50 ound loss = silence, muscle build = notice...go figure) and others...so that's nice.

Diet is important too. I'm aiming for 10% fat, 30% protein, and 60% carbs....seems to have made a difference though I think the fat could be higher.

I'm 5'6" and do weight training. I do 15-20 reps with weights that are comfortable for me, but still a challenge to finish by the last set. I try to add a little more weight every week. Right now I'm at 30-40 lb pec fly, 80 lb tricep dip, 45-60 lb chest press, and can leg press my current body weight (though it's not fun).

I've been doing resistance training (body weight exercises, machine weights and free weights) with my PT for two years now and he has never let me go light on the weights unless there was a medical reason. I definitely have not bulked up but (underneath a layer of stubborn body fat) I do have defined muscles. I'm really looking forward to losing the last 6 or so kg (13 lb) so I can actually show off the six pack abs I know are there *somewhere*

Im sure this question has been asked but... for women what size weights and how many reps should i be doing to get lean muscle and not bulk i'm medium build 5'7 and 155 if that makes a difference... thanks!

As a woman, the chance of you ever getting bulky without the use of drugs/supplements is very slim. Generally speaking, women don't have enough testosterone in their bodies to build bulk. There are, of course, exceptions to ever rule. There are a lot of women who are afraid to lift because they think it will make them bulky. That simply isn't true in most cases.

The number of reps depends on your goal. Here are some rules of thumb:

Strength - 3 to 6 reps
Hypertrophy - 8-10 reps
Fat Loss - 12-15 reps

Regardless of reps, you should always use enough weight so that the last 2-3 reps are very difficult to finish. Ideally, if your goal is 8 reps, you want to pick a light enough weight that you can finish 8 reps with good form but a heavy enough weight that you can't get 9.

Personally, I like to mix it up. One week I'll do 3 sets of 8. The next week 5 sets of 5. The next week 3 sets of 15. The next week 4 sets of 10. Then I'll take a week off before starting over with 3 sets of 8. This has worked well for me both in terms of fat loss and and muscle and strength gains.

Thank you.. i am at the weight that i want to be... now i just want to tone up and be strong!

Just so you're not dissapointed, you are probably going to move up a few pounds since you're already at your goal weight once you start lifting. Make sure you take photos, and measure, so when the scale isn't showing the numbers you want, you have other means to know you're on the right track.

What everyone else has posted is pretty much right on there, so I won't add to that.

Good luck!!