Strength Training and reps vs. weight

Dorothy4208
Dorothy4208 Posts: 53 Member
in Fitness and Exercise
So, I've perused many threads on the topic of strength training. I still have some questions....
I'm very flexible, lots of Pilates and yoga over the years, but I very obviously lack strength and would like to change that.
I can squat, and my form is decent (I've checked) but I can barely do a lunge without holding onto something, much less several in a row. I can kind of do a push up on my knees. After a few sets with a five pound weight, I feel like my arm will fall off and my shoulders are tender the next day. I've been continuing with Pilates, and I do gymnastics one night a week, and I've just started the Butt Bible. Is this an okay place to start? Is there hope for someone who clearly has no upper body strength right now?
I can get some dumbbells, but I don't have access to a complete gym.

Also... what is considered high weight, low rep? Especially for me, when 8 pounds feels ridiculously heavy after a couple of curls.

Replies

  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    High weight is the highest weight you can lift for 4-6 reps. Building strength requires you to increase this weight as you improve, so don't focus on going from 4 reps with 8 lb to 20 reps with 8 lb. That will build muscular endurance, but not strength. As soon as you are able to complete up to 6 reps with 8 lb, you move up to 10 pounds, and so on.

    Body weight fitness routines sound like they could be good for you right now, but know that there is a ceiling for how much strength you can gain from it. Reddit's bodyweightfitness subreddit has good information. As far as push ups go, skip the knee push-ups and start with wall push-ups. Then counter push-ups. Then something-a-couple-feet-off-the-ground push-ups. Eventually you will be able to hit the floor.
  • neplainjanepas
    neplainjanepas Posts: 37 Member
    Good luck to you.
    Its important to challenge yourself, and don't fall into the common fear of become super jacked if you lift some heavy weights.
    As you progress, and feel less stress when your doing this, increase the weight! Don't be afraid to stay in a low rep range for a while (with heavy weight) You have to change things up to prevent a plateau
  • Dorothy4208
    Dorothy4208 Posts: 53 Member
    Thank you. This might have been better in the Motivation and Support thread, as I really just wanted someone to tell me that there is hope. I can't believe how weak I feel, even after everything I've done! I want to be strong, and toned. I do have that typical women's fear of being bulky, but I've read enough that say it's difficult to achieve that by accident :happy:
  • lulz14
    lulz14 Posts: 36 Member
    A good rule of thumb is to do three sets of 10, and struggle to do the last three reps of each set.

    The weight will vary by person and exercise.

    Everyone is different, just do what works for you :)
  • jovalleau
    jovalleau Posts: 127 Member
    I do as much weight as I can for 25 rep sets, for three sets. That has always worked for me. I'm not super strong, but the visible results are great. Different goals, though, I'd imagine!
  • james6998
    james6998 Posts: 743 Member
    Just make sure that proper form is your most important thing to focus on. You get no where if the muscles are not stimulated in the proper fashion.

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