Good weight to lift

CheeksBryant
CheeksBryant Posts: 193 Member
in Fitness and Exercise
Ok so I started lifting about two weeks ago. I'm using the New Rules of Lifting for Women as my guide. I know every person is different, but I'm trying to gauge where I am at. What is a good weight that I should be doing on deadlift, lunges with weights, squats with bar, and lat pull down?

Replies

  • jlclabo
    jlclabo Posts: 588 Member
    thats an impossible question to answer. everyones nervous/muscular/skeletal build will dictate how much they can lift. if you are looking for strength over anything, then the weight should be heavy enough to be in the 3-6 rep range. 8-12 is more for hypertrophy or muscle building, more than that is pretty much unnecessary unless you are juicing and trying to get swole, lol....
  • Beeps2011
    Beeps2011 Posts: 12,204 Member
    When I started NROL4W, even just bodyweight was koo-koo tough for me. (I couldn't squat to parallel, for example....had to work on that, alone, over the first month!)

    Everything will depend on your current height, weight, range of motion, tightness of stuff like hip flexors, etc.

    It really isn't about "how much" you lift, imho, it's more about moving in a direction that, for you, means you are lifting as heavy as you can, without failure, for the # of reps in the program.
  • CheeksBryant
    CheeksBryant Posts: 193 Member
    makes sense I guess. I'm pushing but not over exerting as the book says. I'm 226 still 26 from my original goal of losing 100 lbs. 5'4" in height. I deadlift right now bar+10 lbs on each side so 65 lbs. Lat pulldown 65 lb, squats bar+5lbs each so 55 lbs. I am able to do two reps of 15 of each of these. The second rep right near 13 it gets tough, but I finish. My goal with this is to build muscle, hopefully some of the loose skin (yuk) from all the weight loss will ease up without surgery, and to boost my weight loss and see lean muscle vs. fat. Trying not to concentrate on the scale as much now.

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