Women: How much do you lift?

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  • Lanise_10
    Lanise_10 Posts: 432 Member
    Still following NROLFW

    10-12 reps

    Squats: 150
    Deadlifts: 130
  • JoRocka
    JoRocka Posts: 17,525 Member
    These types of threads are good because they can be inspirational. But, you have to be careful to not compare yourself to others. Reading through made me feel damn weak. I'm all excited about deadlifting my body weight eventually and you girls got it beat by 100 lbs! Whaaat.

    Couldn't help but notice a bunch of you squat more than you DL which I found weird. *shrug*


    agreed.

    And yeah- I have no idea why you would squat more than you DL. My squat is rubbish- even if it was decent- I'd be still about 50-70 lbs lighter. I'm having a hard time stalling on the squat- but it's almost 150 lbs lighter than my DL.

    You're dead lift (outside of medical/phsical limits) be your heavier lift.. I suspect a lot of it has to do with grip- and there is a certain amount of dealing with it as well as don't worry so much about HAVING to do all 5. yes- doing all the reps you planned is good. No question- but as soon as I started lifting the weight to failure- and then setting it down and starting over- my grip kept up- I REALLY struggled with 5 x 5- I'd be stalled out long ago had i stuck with it I think. I'm literally 100 lbs heavier than where my first grip stall point was. once you get used to lifting it- you realize you know what it feels like in your hand. Plus- so it slips a little- most of my heavy pulls- the last one I'm holding with fingers- it's okay. still locking out at the top. I might go back to 5 x 5 to improve my base and raise the whole 'base'. like remember when your warm up was body weight and the bar was your first legit set? after a wall- the bar is a warm up- and then after more of a while- 95 is the start as a warm up- I think switching back for me to 5 x5 might help me raise that base again.

    I suspect also the number is a thing- picking up 200 lbs scares people mentally- I get psyched out at the top of my weights- that **** is heavy. go for it- it's not like a squat- at worst if you fight for form-you'll bang your knee. You aren't going to get squished LOL- I think that might be my problem with squats- being mentally under certain weights is heavy and it's a thing.

    no worries- keep working at it folks. Love this thread by the way- it makes me happy. :D
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    Sorry to revive this thread if it makes anyone mad but I really like it. I love seeing what women are capable of.

    Right now I am doing this:

    Lat pulldown: 120
    Deadlift: 200
    Push Press: 95
    Military press with dumbells: 60
    Inner/Outer Thigh Machines: 315
    Chest Press: 100
    Bi/tris: 20 each arm

    I'm not really sure on my squats. Having a hard time with anything that requires an extended wrist due to an injury. Any one have any advice on this? I feel like many of my weights could be higher but my right wrist stalls out. Front rack positions are the worst and regular bicep curls are difficult too (have switched to hammer curls quite a bit).
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    I am 5'8 128sh, 37 years old been lifting for about a month. I have bad shoulder and upper back mobility and weak arms from many, many years of flute playing (I am a professional musician). Shockingly bad mobility actually.

    I hurt my back deadlifting a few weeks ago and had to take a week off of all exercise(I am terrified of dls now) and am a bit cautious of squats, dl, etc

    I know my numbers are low, especially upper body.

    All are 3 sets of 10 reps

    Squats 105 lbs (today :) )

    Romanian DL 115lbs
    DL I balk because of fear at anything over 80 :/ hopefully I will lose my fear
    Bulgarian split squat with rear foot on step 35lbs kettlebell goblet style
    Step ups 70lbs
    walking lunges 50lbs
    Leg press 160 lbs (the inital pushup hurts my back so this scares me)
    Calf raises 160 ;bs
    Leg extensions 80 lbs
    1 leg RDL 35lb Kettlebell
    KB swings 35lbs (x15)
    Bent over barbell rows 60lbs
    One arm bent over db rows 30lbs
    Wide grip lat pulldown 65 lbs
    Underhand lat pulldown 70 lbs
    Seated cable row 65lbs

    My chest and arm lifts suck big time

    OHP 30lbs
    Flyes in various bench positions 12lbs each hand
    Bench Press 45lbs
    Incline Bench Press 40lbs
    Front raises 12 lbs each hand
    Lateral raises 10 each hand
    Arnold Presses 12lbs each hand
    Lying tricep extensions 20lbs
    Tricep pushdown 30lbs
    Overhead tricep extension 12 lbs
    Tricep kickbacks 15lbs each hand
    BB Bicep curls 20lbs
    Incline DB curls and hammer curls 10lbs each hand


    Eek sooooo weak. I really need to work on my strength.
  • SlinkyAndHerAmazingBunsOfSteel
    SlinkyAndHerAmazingBunsOfSteel Posts: 434 Member
    Squats: 88lb/40kg
    Bench Press: 44lb/20kg
    Leg Press: 120lb/54kg

    (I'm still pretty new at this, I only started about a month ago...but I LOVE IT!!!) :smile:
  • lil_lizt
    lil_lizt Posts: 275 Member
    I just done a weights workout for the first ever time, focused on legs and did

    Squats 3x12 35kg
    Lunges 3x12 18kg
    Deadlifts 3x8 18kg
    Straight leg deadlifts 3x12 18kg
  • NatalieSkywalker
    NatalieSkywalker Posts: 231 Member
    I literally started these today:

    Squat : 15kg
    Deadlift: 20kg
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    Simple answer: More than body-weight on the 3 major lifts.

    I can do it, though I don't try to do it at every workout.
  • Healthy_4_Life2
    Healthy_4_Life2 Posts: 595 Member
    Bump!
  • diannajoe
    diannajoe Posts: 3
    I love lifting!

    Stiff-leg deadlift with 50's at 8 reps X 4
    Bent over barbell row with 80 lbs at 8 reps X 4
    Lat raises with 15's. 8 reps X 4
    Front raises with a 25 lb plate or 15 lb dumbells

    Leg day is a different story I mostly am working on balance due to an ankle fracture that required surgery. I now have a plate 8 scews and 2 pins in it. I am having issues with ROM I'd say its about 90 percent but doubt I will ever have 100 percent ROM again. Also working on distributing the weight evenly on both legs cause I don't want to cause any injuries to my good leg. Anyways just greatfull that I don't limp anymore.
  • NRSPAM
    NRSPAM Posts: 961 Member
    Just finishing up stage one of NROLFW, (about 8 weeks). Been doing my weights at the gym more lately, so I've been able to push my self a little more. Anywho, may not be much to many people, but I'm pretty proud of myself here. Lol.

    Deadlifts: 100lb's
    Weighted squats: 80lb's
    Shoulder press: 50lb's
  • NavyKnightAh13
    NavyKnightAh13 Posts: 1,394 Member
    I will share some all 3 sets of 8:

    squats: with adding 5lbs on each time, last time I lifted I did 25 each side, then 30, then 35lbs
    bench press: 10 lbs each side, plus a bar that I couldn't tell you what it weighs
    seated leg press: 125lbs, 137.5lbs, 150lbs
    ab machine: 125lbs, 137.5lbs, 150lbs
    bilateral pull down: 50lbs, 62.5lbs, 75lbs

    the list goes on, mind you I also do 15 minutes of cardio in between weight lifting (first elliptical, then treadmill, then bike for cool down. So the elliptical then lower legs, treadmill, then upper body and abs, then bike). I only lift 2 times a week right now because of everything else I do (I run, do Insanity 3 times a week and dance due to my minor at college 2 times a week). I plan on increasing it to 3 times a week once the semester ends.

    It might not seem like a lot to people but for me, it's huge. Considering I was told I would never weight lift again back 9 years ago due to an injury to my elbow, I am pretty proud of myself. I try to increase weight each set, with 30-60 second rest.

    ETA: to correct grammatical errors.
  • SmangeDiggs
    SmangeDiggs Posts: 238 Member
    Nothing to impressive here but am working on it all are 8 x 3. Going to shake things up next week and try for heavy with less reps and see what numbers we get.

    Squat 40kg (90lbs)
    Leg Press 150kg (330lbs)
    Deadlift 60kg (132lbs)
    Bench press 30kg (66lbs)
  • highervibes
    highervibes Posts: 2,219 Member
    Updated:

    Squat 115lbs
    Bench 75lbs
    Deadlift 155lbs
    OHP (don't laugh lol) 55lbs
    Bent Over Rows 80lbs
  • joycloete
    joycloete Posts: 22
    I was at the gym earlier. I squatted 40 kg for 3 sets x 5 and 2 x 5 sets with 35 kg. I benched 25 kg for 3 x 5 sets and 2 x 5 sets with 20 kg. I did 5 x 5 sets of 25 kg barbell rows. I weigh 75 kg and am 1.64 m tall.
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
    Updated:

    Squat 115lbs
    Bench 75lbs
    Deadlift 155lbs
    OHP (don't laugh lol) 55lbs
    Bent Over Rows 80lbs

    Laugh at what?
  • CharleePear
    CharleePear Posts: 1,948 Member
    I just finished Stage One of New Rules of Lifiting for Women. I'm only small and starting from scratch so my weights aren't too heavy.

    Squat : 37.5kg
    Deadlift: 30kg
    Wide-lat pulldown: 27kg

    I should read that book

    Don't worry about how light you lift, I have been going for a couple of months and aren't doing very heavy

    Lat Pulldown: 30kg x2x8

    Seated Row: 17kg x2x8

    Bench Press: 25kg x2x8
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
    Back squat 58kg
    Deadlift 64kg
    Benchpress 32.5 kg
    Front squat 45kg

    Working on my power clean but struggling :( just using 20kg bar
  • GiveMeCoffee
    GiveMeCoffee Posts: 3,556 Member
    Squat 120 lbs
    Bench 100 lbs
    Deadlift 140 lbs
    OHP- 40 lbs (gotta work on this)
    Bent Over Rows 100 lbs
  • BananaBee3
    BananaBee3 Posts: 224
    Oh wow, I thought I was lifting great until I read some of what you ladies are capable of!

    (I'm not shaming myself...I know everyone starts somewhere! And what I'm lifting now is heavy for me and that's what counts, right?)

    Dumbbell shoulder press: 15lb each hand (3x12)
    Barbell squat: just hit 85lb last time I did legs!! (3x12)
    Lat pulldown: 70lb (3x12)

    I love lifting weights! I just started getting into it again this fall after I realized I lost some muscle/strength after not eating any meat since January. I'm now in the process of continuously educating myself on building muscle and vegan sources of protein.

    Right now, I'm doing Jamie Eason's LiveFit program from Bodybuilding.com and am in Week 3. I'm so new to this that I have no idea what people mean when they say NRLW or pyramid workouts!
    .
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    updated PRs
    I am 5'8 and weight 130 lbs age 37
    been lifting almost 3 months
    All are 4 sets of 8-10 reps

    Squats 145 lbs
    Romanian DL 135lbs
    glute bridges 135lbs
    Bulgarian split squat with rear foot on step 35lbs kettlebell goblet style
    walking lunges 60lbs 30lb db in each hand
    Leg press 300 lbs
    Calf raises 260 lbs
    Leg extensions 130 lbs
    1 leg RDL 45lb Kettlebell
    KB swings 45lbs (x15)
    Bent over barbell rows 90 lbs
    Wide grip lat pulldown 70 lbs
    Underhand lat pulldown 75 lbs
    Seated cable row 90lbs

    My chest and arm lifts suck big time

    OHP 40lbs
    Bench Press 55lbs
    Incline Bench Press 45lbs
    Front raises 12 lbs each hand
    Lateral raises 10 each hand
    Arnold Presses 15lbs each hand
    shoulder press with db 15 each side
    Tricep pushdown 30lbs
    skullcrusher 20 lbs
    BB Bicep curls 30lbs


    I still suck but there is improvement
  • law1558
    law1558 Posts: 51 Member
    I'm using the All-Pro weightlifting program and I'm in week 4 of my first cycle. Here's my stats from Friday:

    Squats 105 lbs (I have to use the Smith machine on D1, regular rack on D2 and D3)
    Bench 85 lbs
    Bent over rows 75 lbs
    OHP 50 lbs
    SLDL 95 lbs
    Bicep 45 lbs

    PS) I'm 47 yrs old and have been lifting (various programs) for over a year
  • husseycd
    husseycd Posts: 814 Member
    Squats 5x5 115#
    Barbell hip thrust 8x3 130# (could probably go higher but I like to mix my deadlifts between sets and haven't mustered the courage to go higher
    Deadlift 5x3 130# (see above)
    Good mornings 5x3 70# I'm new to these
    Barbell lunge 5x3 70# (I mix these with my good mornings)
    Single leg Romanian dead lift 8x3 50#

    I started in October of this year. I don't do any upper body because my aerial training is so upper body intensive. I was doing bench press for a while but quit. I ended at 80# 5x5.
  • emilieengesether
    emilieengesether Posts: 2 Member
    New to lifting seriously and could use some love :)
  • emmamaybear
    emmamaybear Posts: 50 Member
    Wow, seriously, I feel incredibly weak in this topic..

    Bench Press (machine, Chest Press): 20 kg (44 lbs) - However I have a lifelong arm-injury so one arm is really behind, working on it!
    Leg curl + Leg extension: 30 kg (66 lbs)
    Lat pulldown: 20 kg (44 lbs) - again with the arm thing
    Low row: 20 kg (44 lbs)
    Glute (one leg machine): 30 kg (44 lbs)
  • rduhlir
    rduhlir Posts: 3,550 Member
    Stopped and restarted NROL4W...just finished stage one, here are the final numbers:

    Squats: 95 lbs
    Seated Rows: 70 lbs
    Step ups: BW+30 lbs
    Deadlifts: 105 lbs
    Dumbbell Shoulder Press: 25 lbs
    Wide-grip Lat Pulldowns: 80 lbs
    Lunge: BW+30 lbs
  • rachelbairdhall
    rachelbairdhall Posts: 7 Member
    Well I might as well jump on the bandwagon. These are my 1RMs:

    Front Squat - 72.5kg (ATG)
    Back Squat - 95kg (with belt and powerlifting form I.e. parallel not ATG)
    ATG back squat - 85kg with belt
    Deadlift - 115kg (with belt)
    Overhead press - 32.5kg
    Bench press - 42.5kg

    I'm 5'6, 66kg so it's really not very impressive but I continue to try!
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