calling all ladies who lift

Thanks girls. Do you think what I'm currently doing is enough?

You didn't say what lifts or exercises you do, so it's hard to say. As for the weights, heavy is relative to you.

I also do StrongLifts, which consists of 5 lifts over 2 workouts, done 3 days a week. It is a progressive strength building program. When you complete a lift 5x5, you add 5 lbs to it on your next workout (deadlifts, add 10).

Here's a link to a summary of the program over at the SL for women's group, if you're interested. http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary. I think it's best to follow a specific program, especially if you're inexperienced.

Weight lifting has transformed my body and improved my weight loss significantly.

I've been on this journey for over a year. When I first started I did mostly cardio including zumba, cycling, running with some yoga mixed in. I was just not seeing the results I wanted. Yes, I had lost about 35 lbs, but my weight loss stalled out. So about 4 months ago I decided to incorporate weight lifting into my routine. I've always known weight lifting will help, but I am just not very good at motivating myself to do it. So I found a weight lifting class at my local YMCA. It has transformed my body and life. Not only have I lost more weight and am only 12 pounds from my goal, I've lost inches and gained muscle tone. I feel strong. I feel energetic and I know I will reach my goal. It is only a matter of time.

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thanks for the advice. Will try a couple today and see how it goes.

Need to follow this as this is my goal as well and not real sure how to go about it exactly or if what I am doing is right. Lots of great info here:)

Need to follow this as this is my goal as well and not real sure how to go about it exactly or if what I am doing is right. Lots of great info here:)

Try watching this video:
http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html

I agree bodybuilding has a lot of great FREE information - great for getting started.

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Hello there! I do mainly weight lifting at the gym 6 days a week, with 2/3 days of cardio added; I'm usually there for 90 minutes. I have specific days where I do specific muscle groups & just stay until all of my sets of each exercise are done. I'll show you what I do every day below ~ it's important to take rests in between each set as well, so don't forget about that. When I first started lifting, my friend (& trainer) would always rest for 1-2 minutes in between each set ~ I told him I didn't need to rest & that I wanted to just keep going. He said "If you don't 'need' to rest, then you aren't working hard enough!" Slapped me right back into reality, lol!

Monday – Chest Day
1. Smith Machine Bench Press: Warm Up; 1 set of 20 reps
2. Smith Machine Bench Press (RBP); 4 sets of 15 reps
3. Smith Machine Incline Bench Press (IBP); 4 sets of 15 reps
4. Smith Machine Decline Bench Press (DBP); 4 sets of 15 reps
5. Machine Chest Fly (Pec Deck); 4 sets of 15 reps
6. Incline Dumbbell Flyes; 4 sets of 15 reps

Tuesday – Legs Day
1. Smith Machine Squat: Warm up; 1 set of 20 reps
2. Smith Machine Squat; 4 sets of 15 reps
3. Leg Press; 4 sets of 15 reps
4. Lying Dumbbell Hamstring Curl; 4 sets of 15 reps.
5. Adductor/Abductor Machines; 4 sets of 15 reps on each machine.

Wednesday – Arms Day (Biceps/Triceps):
1. Dumbbell Bicep Curl: Warm Up; 1 set of 20
2. Dumbbell 2-Arm Triceps Extension: Warm Up; 1 set of 20
3. Dumbbell Bicep Curl; 4 sets of 15
4. Dumbell 2-Arm Triceps Extension; 4 sets of 15
5. Preacher Curl; 4 sets of 15
6. Seated Triceps Press; 4 sets of 15
7. Concentration Curls; 4 sets of 15
8. Lying Barbell Tricepts Extension (“Skullcrusher”); 4 sets of 15
9. Tricep Dumbbell KickBack; 4 sets of 15
10. Twenty-Ones; 4 sets

Thursday – Abs Day
1. Ab Crunch Machine; 4 sets of 15
2. Lying Ab Sit Up Machine; 4 sets of 15
3. Seated Oblique Twist Machine; 4 sets of 15
4. Kettlebell Side Bends; 4 sets of 15 on each side

Friday – Back Day (Shoulders/Lats)
1. Front Dumbbell Raise; 4 sets of 15, rotation (Rotation = Front Dumbbell Raise (1 set) + Isolateral Plate Loaded Lat Pulldown (1 set) + Dumbbell Side Lateral Raise (1 set); repeat)
2. Isolateral Plate Loaded Lat Pulldown; 4 sets of 15, rotation
3. Dumbbell Side Lateral Raise; 4 sets of 15, rotation
4. Seated Dumbbell Shoulder Press; 4 sets of 15
5. One-Arm Dumbbell Row; 4 sets of 15
6. Lat Pulldown; 4 sets of 15
7. Standing Barbell Shoulder Press; 4 sets of 15
8. Upright Barbell Row; 4 sets of 15
9. Seated Cable Row; 4 sets of 15

I was terrified at starting all of this stuff, but am so happy that I did & am now getting comfortable with being in a gym. If you have any questions, I will absolutely answer them! Sorry if I bombarded your brain! >_<

I do CrossFit 3x per week and do Wendler 5/3/1 at the gym on front squats, back squats, deadlift, bench, and overhead press. I work on accessory strength moves with those like good mornings, hanging leg raises, lat pull downs, rows, pull ups, dips, etc. I also do Oly practice once or twice per week. Once per week, I do accessory work for looks like bis/tris/obliques and I practice kettlebells about once per week outside of CrossFit. I take one full rest day and one active rest day. Many days I do 2 workouts. I also do yoga 2-3x per week for mobility, swim 1-2x per week and walk on my active recovery day.

I try to eat 130-170 grams of protein per day and at least 50 grams of starchy carbs (banana, sweet potato, rice) before and after hard workouts. I rarely eat flour and I limit sweet treats to special occasions because I am in recovery for Binge Eating Disorder and they are trigger foods for me.

I had been lifting with machines and dumbbells for 10+years but only recently got into barbells and kettlebells in the last 6 months.

My current numbers are as follows:

1) Back squat 210#
2) Front squat 150#
3) Overhead press 105#
4) Bench press 125#
5) Deadlift--not sure but I estimate about 220# based on recently doing 13 @185 in a CrossFit workout. When I tested a couple months ago, I was at 205 but I tried it after a hard WOD.
6) Snatch 75#
7) Clean 120#

I really want to try to get new one rep maxes but I don't have a spotter in my gym, only at CrossFit, and you can't drop weights at my gym so I never really go to failure. I usually lift for 60-90 minutes.

Great info just started CLX and after I'm going to do NROL Supercharged I believe.