"Heavy" lifting? (particularly women)

Sorry, no help to OP but bump to save the info Thanks, ladies!

Leaving work bumping for in the am will add my 2 cents then.......... Great job ladies

Lots of great info here already! I would be cautious about lifting heavy until you get your form down- it might even be worth a couple of sessions with a trainer to get it right. I've been lifting on and off for years and developed some bad habits, and when I went to heavy lifting last year I injured myself because I ramped up my weights too fast without good form. Bodybuilding.com has some good videos demonstrating form which can be helpful, and you can post videos asking for input on your form, but for me it was failing to engage my scapula and letting my shoulder go all wobbly that did it- very difficult to see if you aren't a professional watching someone very closely.

I just started SL5x5 two weeks ago...Began Week 3 this morning:

*Squat -90lbs
*Bench -55lbs
*Row -80lbs (I've stalled here for more than a week)
*Overhead Press -40lbs (I've stalled here for more than a week)
*Deadlift -70lbs

I also do the weighted ab machine at 85lbs and the abdominal twist machine (obliques) at 75lbs.

I go to the gym on post, and there a ton of soldiers who lift, plus trainers all over the place. I made sure to use a pretty light weight until I was able to get the form right. And there are always some vocal people who will come to you and help you out if you are using improper form!

ETA: I've noticed a difference in the scale, tape measure and body fat analyzer (I work in the dietary dept of a hospital, so theirs is really accurate). I had stalled out on the scale, but the last two weeks has given me a 4lb loss, and almost 3% body fat.

I just use dumbbells at home, and I don't have anything over 37.5 lbs til I can get more plates. Done NROLFW and All Pro, and I'm doing ChaLean Extreme right now, just because I wanted to try it. I'm posting this for inspiration, and also I think people posted their routines in here, too. http://www.myfitnesspal.com/topics/show/1045433-women-lifting-heavy-with-pics

I'll speak up for the wimpy section ...

A year of chemo and radiation played havoc with my body and my muscle strength was shot. I started lifting on 9/8/12 and started out with just body weight. The following week I squatted with just the barbell (non-olympic probably weighs about 6 lbs) and two 4.4 lbs weights. I'm just about a month in now and today I squatted 40 lbs. My deadlift is up to about 70 lbs. I do 5 sets of 5 reps.

My numbers are low for sure...but we all have to start somewhere .

A year of chemo and radiation? And you call yourself weak? You are the strongest of strong. You are awesome for going through that and now building yourself up.

Congratulations for that! :drinker:

Generally, "heavy" weight training refers to lifting a weight WITH PROPER FORM for 8-10 reps to failure. After 8 reps, it should be very difficult to do more.

I agree with you. 8-10 reps maximum with the last rep to failure. If you can more more reps, it's not heavy enough.

Yes, 8-10 reps are good for building muscle. But you can also do less reps if you are trying to gain strength!

Do you need a barbell for this? I have heavy dumbells and would love to start lifting without going to the gym (closest one is 30 miles)

Dumbells will work fine.

As a few other folks have mentioned, 'heavy lifting' is relative to you.

I want to gain strength so I personally follow the 5/3/1 program so I am doing 1-5 reps. Other common ranges are 6-12 and 15+.

Right now my 1RMs are:
-Squat: 145lbs
-Deadlift: 155lbs
-OHP: 65lbs
-Bench: 75lbs

You can read more and decide what you'd like to do here: http://www.muscleandstrength.com/articles/truth-rep-ranges-muscle-growth

Common beginner programs are Starting Strength, StrongLifts, and New Rules for Women.

Personally, lifting heavy has changed my lift! I used to eat 1200 cals/daily and was the textbook example of 'skinny fat'. When I started weight lifting I began eating more without gaining any weight. I've been able to slowly change my body comp and lose fat/gain muscle in the right places.

Most important: Have no fear of getting 'bulky'. Women just don't have enough testosterone.

Good luck, I hope you get into lifting!

Do you need a barbell for this? I have heavy dumbells and would love to start lifting without going to the gym (closest one is 30 miles)

Dumbells will work fine.

Yeah. I've made good progress with dumbbells doing basic compound lifts and body weight work. I have a bench, various small hand weights, an adjustable set that goes to 45 lbs and 2 55 lb weights. So far, I haven't needed to touch the 55 lbers. When I outgrow them, I'll figure something else out, but that set would let me lift up to 110 lbs.

I just started the Strong Curves beginner program. While I've made decent progress, my butt is getting flat, and while 3 of the programs in the book are full body, they all focus on the behind. I've lifted off and on, but the chart in the book puts me at a solid intermediate, and I am no way ready for the advanced program. So far, I like it, and it can definitely be adpted to do at home with dumbbells and body weight.