Why do so many women lift such light weights?

Okay I'll chime in. For me, it was a mixture of a few things. (1) I was semi-convinced that heavy weights equaled big muscles, but seeing all the success threads of all the heavy lifting ladies really opened my eyes and inspired me. I didn't start right away though because (2) I had NO idea where to start, what to do, or how to do it. That encompasses not knowing form, what weight to start with, or how my workout should look on a day or week basis. And (3) once I DID get to the gym with my NROL4W workouts in hand, I was completely out of my element in the weights side of the gym, felt very "watched" even though now I can see no one gave a hoot, felt intimidated, and finally (4) still underestimated the amount of weight I could handle. Good thing my hubby was there to push me. I would've been spinning my wheels for a lot longer.

Hope that helps in your understanding. It can be a whole array of reasons. I'm so glad I started though. Heavy lifting me is so much more badass than cardio-bunny me :bigsmile:

For all the ladies that have responded that they "didn't know".. I'd like to get your thoughts on an idea.

I've been considering the prospect of developing a 4-6 session course that covers weight lifting basics. Basically, my idea is to cover the anatomy and physiology of the body as it pertains to lifting. At the same time, I would like to introduce exercises that work said body part using body weight, machines, dumbbells and barbells.

So, for example, we'd discuss the muscles of the legs, how they work and what they do. Then, we'd make a circuit around the gym with everyone trying out the different equipment that works that body part, doing a form check and answering any questions.

I'm not a personal trainer, but I have done training of various types for many years (motorcycle, martial arts, ESL, etc). While I think that personal trainers are great, I've come to realize that all too often, they simply analyze a person, say "do this" and leave it at that. There is rarely any real "education" going on. I think this is wrong.

Anyway.. what are your thoughts on something like this so I can decide if its worth developing in the future?

Wouldn't you need to be insured to do this? What if one of your students hurts themselves under your guidance?

For all the ladies that have responded that they "didn't know".. I'd like to get your thoughts on an idea.

I've been considering the prospect of developing a 4-6 session course that covers weight lifting basics. Basically, my idea is to cover the anatomy and physiology of the body as it pertains to lifting. At the same time, I would like to introduce exercises that work said body part using body weight, machines, dumbbells and barbells.

So, for example, we'd discuss the muscles of the legs, how they work and what they do. Then, we'd make a circuit around the gym with everyone trying out the different equipment that works that body part, doing a form check and answering any questions.

I'm not a personal trainer, but I have done training of various types for many years (motorcycle, martial arts, ESL, etc). While I think that personal trainers are great, I've come to realize that all too often, they simply analyze a person, say "do this" and leave it at that. There is rarely any real "education" going on. I think this is wrong.

Anyway.. what are your thoughts on something like this so I can decide if its worth developing in the future?

I think I would have found this helpful. The information is all available for someone who goes looking, but having it packaged that way would have been useful IMHO.

Why don't women lift heavy? Let's see...
Because we don't want to?
Because we don't want to build visible muscle? ( I sure don't!)
Because we don't need to, so why should we bother?
All perfectly valid reasons.

I don't know a better way to tell you this, but if you're lugging around hay bales and such, like you said in a previous thread, if you lose weight in your arms and such (if losing fat is your goal), you probably WILL have visible muscle.

Hmmm... well, I have no choice about the hay bales, feed sacks and firewood ( unless I want to freeze while the horses starve), so I better stick to hay bales ( 150 reps., pick up, carry to hay trailer, stack up to 4 rows high --used to be I could only do 3 rows--50 to 75-80 lbs. each) and not go near a weight rack. Don't want to end up looking like an ageing She-Hulk.

Hmmm... well, I have no choice about the hay bales, feed sacks and firewood ( unless I want to freeze while the horses starve), so I better stick to hay bales ( 150 reps., pick up, carry to hay trailer, stack up to 4 rows high --used to be I could only do 3 rows--50 to 75-80 lbs. each) and not go near a weight rack. Don't want to end up looking like an ageing She-Hulk.

And that's the POINT....you won't look like a she-hulk by lifting. It takes some significant effort beyond just lifting weights to get that bodybuilder physique and you have to actively pursue it. So you may want to re-evaluate adding in a strength training program, because it won't make you a she-hulk. It really, really won't -- and that's what so many of us have been saying in this thread - too many women think like you do, that you'll get all bulky and stuff, and you won't!

Now, those lifting light because that's all they can do at that moment, that's fine - and it will be obvious to anyone with any gym experience that you are following a strength program like SL 5x5 because you aren't just poofing away for an hour on one movement with super light weights, but you are using super light weights and struggling to do your reps. No shame in the latter AT ALL....I'm a forty-something fat woman who is stronger than she looks but isn't that strong, so it's not like I've got massive weights on the bars right now! It's just obvious that I'm building up and doing the most I can.

Because they are uneducated about the benefits of lifting heavy. Because they believe myths. Because they are intimidated. etc. etc. etc.

For all the ladies that have responded that they "didn't know".. I'd like to get your thoughts on an idea.

I've been considering the prospect of developing a 4-6 session course that covers weight lifting basics. Basically, my idea is to cover the anatomy and physiology of the body as it pertains to lifting. At the same time, I would like to introduce exercises that work said body part using body weight, machines, dumbbells and barbells.

So, for example, we'd discuss the muscles of the legs, how they work and what they do. Then, we'd make a circuit around the gym with everyone trying out the different equipment that works that body part, doing a form check and answering any questions.

I'm not a personal trainer, but I have done training of various types for many years (motorcycle, martial arts, ESL, etc). While I think that personal trainers are great, I've come to realize that all too often, they simply analyze a person, say "do this" and leave it at that. There is rarely any real "education" going on. I think this is wrong.

Anyway.. what are your thoughts on something like this so I can decide if its worth developing in the future?

I would love something like this. If you come to Montreal I would be happy to be your Guinea Pig!

Hmmm... well, I have no choice about the hay bales, feed sacks and firewood ( unless I want to freeze while the horses starve), so I better stick to hay bales ( 150 reps., pick up, carry to hay trailer, stack up to 4 rows high --used to be I could only do 3 rows--50 to 75-80 lbs. each) and not go near a weight rack. Don't want to end up looking like an ageing She-Hulk.

And that's the POINT....you won't look like a she-hulk by lifting. It takes some significant effort beyond just lifting weights to get that bodybuilder physique and you have to actively pursue it. So you may want to re-evaluate adding in a strength training program, because it won't make you a she-hulk. It really, really won't -- and that's what so many of us have been saying in this thread - too many women think like you do, that you'll get all bulky and stuff, and you won't!

Now, those lifting light because that's all they can do at that moment, that's fine - and it will be obvious to anyone with any gym experience that you are following a strength program like SL 5x5 because you aren't just poofing away for an hour on one movement with super light weights, but you are using super light weights and struggling to do your reps. No shame in the latter AT ALL....I'm a forty-something fat woman who is stronger than she looks but isn't that strong, so it's not like I've got massive weights on the bars right now! It's just obvious that I'm building up and doing the most I can.

But if I can already do what I just described, why would I want to add strength training? What's the point? It's certainly not enjoyable......

I definitely think it's because most women buy into the myth that heavy weights bulk you up.

I only recently started lifting weights. I was nervous at first but now I can bicep curl 15 pounds. May not sound impressive but it's a huge improvement for someone who's infamous for having little to no upper body strength. ) I hope to be able to curl 25 pounds by summer. I'm not seeing any bulk but there is a lot more definition than there'd been before.

Go heavy or go home! )

I guess I fall into the wimpy woman category. I have a coworker who is a bodybuilder. I asked him what I could use for weight to add to my squats. He suggested I use a 25 lb kettle bell to start, and to do four sets of 15 reps each. I do just that and I do it twice a day. I find that by the time I have finished the fourth set, my legs are aching and I'm not sure I could do more without potentially hurting myself. In between those sets of 15, I do four sets of ten push-ups for the morning routine and I do four sets of lifting the kettle bell straight up in front of me (from having it hang straight down and raising it up to chin level).

So is that not lifting heavy, although I find it heavy for me?

Hmmm... well, I have no choice about the hay bales, feed sacks and firewood ( unless I want to freeze while the horses starve), so I better stick to hay bales ( 150 reps., pick up, carry to hay trailer, stack up to 4 rows high --used to be I could only do 3 rows--50 to 75-80 lbs. each) and not go near a weight rack. Don't want to end up looking like an ageing She-Hulk.

And that's the POINT....you won't look like a she-hulk by lifting. It takes some significant effort beyond just lifting weights to get that bodybuilder physique and you have to actively pursue it. So you may want to re-evaluate adding in a strength training program, because it won't make you a she-hulk. It really, really won't -- and that's what so many of us have been saying in this thread - too many women think like you do, that you'll get all bulky and stuff, and you won't!

Now, those lifting light because that's all they can do at that moment, that's fine - and it will be obvious to anyone with any gym experience that you are following a strength program like SL 5x5 because you aren't just poofing away for an hour on one movement with super light weights, but you are using super light weights and struggling to do your reps. No shame in the latter AT ALL....I'm a forty-something fat woman who is stronger than she looks but isn't that strong, so it's not like I've got massive weights on the bars right now! It's just obvious that I'm building up and doing the most I can.

But if I can already do what I just described, why would I want to add strength training? What's the point? It's certainly not enjoyable......

You are living proof that "lifting" doesn't make a woman bulky. Good for you that you use your muscles in the work you do (not being a smart azz... I mean it sincerely) and that hard work is going to do your body a lot of good.
I am often chained to a desk. No hay bales for this city girl. So I have to supplement my workout with weights.

Women can do whatever they like ... those that judge need to look at themselves.

OK I'm sorry but if you're on a weight loss journey the best thing you can do is lift weights... so...

Oh, and this was for the lady who said that people don't want to or need to.

I have so much to learn I really want to ask this dude in the gym to show me how to dead lift cuz he knows what he is doing! The prob is he is 19 and I am almost forty and I don't want to be the creepy old mom asking the kids questions.

Please, please, please just ask the dude. He's not going to think you're the creepy old mom -- he's going to be completely flattered that someone wants him to teach her something. Especially someone older than him. Especially on a subject he's probably really knowledgeable about and probably a little proud about. Maybe especially a woman (but don't let that give you pause). Wait for a break between lifts he's doing, and then just walk up and say something like "I've wanted to try deadlifting but don't really know how to do so effectively or safely. Would you be willing to spend a few minutes helping me get my form right?"

You'll be surprised what sorts of responses you get from complete strangers when you genuinely and openly ask for help and advice (this applies across life - not just weightlifting form in the gym). And yeah, occasionally some douchenozzle will respond rudely or negatively; but that's pretty rare; and you otherwise miss out so much if you're not willing to just speak up and ask. Get past the fear and do it -- it really is a surprising life lesson once you get started with it. All in my opinion and experience of course :flowerforyou:

I have been telling myself to start lifting, but haven't yet.

Because I am nervous! I'm NOT nervous of getting "bulky" or anything like that, because I know that that isn't the case. I am nervous because there is no personal training at my gym, and I don't have a workout buddy...so I am afraid to start lifting alone. How will I be 100% that my form is correct so that I don't hurt myself? What if I drop a barbell on my neck? I am very eager to start lifting, but may have to hire an outside PT, buy them a day pass, and have them come in to my gym to show me all the correct forms while I'm doing it. I could ask one of the many guys at the gym (I never see girls in the free weights) but I'm really shy and worried that no one would take "the fat girl" seriously and show her how to lift properly.

So... until then... I will keep lifting my 15lb dumbbells lol.