"Lifting Heavy". What does that really mean for women?

Funny this post is from May, but happened to pop on my side of interesting and active threads just as I had been talking to my husband about this very same topic this morning!

I have dropped 10 lbs since joining this site, but am not sure how much more weight I feel comfortable losing. If I lose 10 more I'd be back at highschool weight...but do I really want that? I'm a woman now, 2 kids deep, and don't feel like I need to be that skinny again. It's just my stomach - I carry my weight there and while it has gotten smaller, it is nowhere near where I would feel comfortable wearing a bikini. Heck, just last week I got asked if I was pregnant. Granted, the source itself was ummm, not exactly one that I am sweating about, but still.

Any who, I keep reading the suggestions that if you don't have a lot to lose, but it is the way your body looks you are concerned with, you should lift more. I like the idea of it. I enjoyed taking BodyPump at the Y. But that was 3 years ago. I'n not fraid of getting bulky......more afraid that I just can't do it. In the approx 7 months I was a memeber of the gym, I did add minimal weights to my bar....cuz I totally started with just the bar! I've always been petite and never felt like I had much upper-body strength. Some days in the class I felt so out of place, but it was fun and I really wanted to try. And there was usually this "creaking" feeling in my shoulder and elbows, like my joints are not well-oiled enough for this. But I only took the class 1 day a week and I have been told that is really not enough to have reaped the benefits. (FYI: I still get the creaking feelings doing biceps curls with my 3lb purple weights at home)

Joining a gym now is not really an option, so what I have been wondering is can you get the same sort of results using something like a Total Gym? (This may have been previously addressed, but I am at work and have already wasted too much time writing this, lol)

1) starting bench press? current bench press? how long have you been doing bench presses?
2) starting squat? current squat? how long have you been doing squats?
3) starting dead lift? current dead lift? how long have you been doing dead lifts?
4) starting overhead press (OHP)? current OHP? how long have you been doing OHPs?

Start/Current (been lifting 2 months except first month didn't have a squat rack so stalled at 70 lbs and no bench so only been benching for about 1 month):

Bench: 45/72.5 lbs
OHP: 45/65
Squat: 45/120
Deadlift: 90/175 (!!!)

I don't technically lift heavy. It's not a goal in and of itself, I have some injuries and it's counter to my aesthetic goals because I do get bigger when I lift. Accordingly, there are certain exercises I avoid. But for the exercises I do I lift the heaviest weights of which I'm capable although I don't exercise to failure.

bump for later

I have been lifting heavy for about 8 weeks. I'm 125 lb. The 45lb barbell was enough for me my first week. I can now dead lift 105lb. Squat 70 lb. Press 65 lb. Do 4 sets of 8 pullups. My workouts are shorter, and more fun. And I've taken 1/2" off my waist and hips.

Lifting heavy means the same thing for women as it does for men, no difference, weight is weight.

Awesome post! :flowerforyou:

I mostly use the machines in my gym...Assisted Pulls ups and chin ups, Lat Pull, Flys, rear delts, low row, Overhead press, Leg Press, Chest press, etc....So these count too, right? Though I have been stuck at certain weights for awhile however when I feel that I can go up in weight I will. I always try to do 12 reps 3 times for each piece of equipment.

Bump

Great information in this tread.

Bump to follow

Thank you! I've been intrigued by "lifting heavy" but have no idea what kind of weight to start with, and the term definitely sounds more intimidating than starting with the bar and adding weight to it over time. It'd be helpful to hear what women started with for different lifts. I haven't done bench press or deadlift or that kind of thing since highschool so I have no clue where to start without hurting myself. I'll also feel more confident going to the weight area at the gym if I know what weight to grab.

i agree. i'd like to hear from some of the women here on exactly what their progression has been. in short, to simply answer these questions:

1) starting bench press? current bench press? how long have you been doing bench presses?
2) starting squat? current squat? how long have you been doing squats?
3) starting dead lift? current dead lift? how long have you been doing dead lifts?
4) starting overhead press (OHP)? current OHP? how long have you been doing OHPs?

1) started at 65lbs. Currently 120lbs for 6reps. (a yr)
2) back squat 165lbs. First time a couple weeks ago at crossfit. 2rep max
3) start trap dead lift 100. Current 190.. Straight bar 80lbs current 185lbs (a yr)
4) OHP 45lbs 3months ago. Current 95lbs 2rep max.

making sure I can find this later!

Thanks for this.

For me, "heavy" is any weight i can only successfully lift for 3-4 reps. If i can reach 5 reps, it's time to add weight.