What is considered heavy lifting for a woman?
healthymom76
Posts: 99 Member
I hear a lot of talk about lifting heavy... what would be some weights that were considered lifting heavy? I am a 38 year old female and I just started doing weight machines at the gym. Do weight machines count? Is heavy lifting only with free weights? Thanks for any info you can give me. Have a great day. Be strong!
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Hi. I'm the same age as you and started lifting nearly 3 months ago and love it. I follow stronglifts 5x5 so it's free weights with the barbell. You start off with the empty barbell and add weights as you succeed. I am currently lifting 60kg for squats, 22.5kg overhead press, 62.5kg deadlifts, 32.5kg bench press, and 50kg bent over row. This is "heavy" lifting but not as heavy as some ladies lift. The good thing about these programs are that you only make it heavier as you succeed.
There is a stronglifts 5x5 group for women full of great advice if you're interested.0 -
what I lift heavy is completely irrelevant to what you lift as heavy.
Everyone is NOT the same as far as ability and where they are are in their journey.
Heavy is a rep range- not a number.
Heavy is 1-5 reps.
If you can't do just one single rep- it's TOO heavy.
If you can do between 1-5 reps- it's heavy.
If you can do between 5-10 you are training strength and size (if the diet supports it)
if you can do between 10-15 reps- you are training muscle endurance
if you can do between 15-20 it's to light and you're probably bored out of your mind.0 -
what I lift heavy is completely irrelevant to what you lift as heavy.
Everyone is NOT the same as far as ability and where they are are in their journey.
Heavy is a rep range- not a number.
Heavy is 1-5 reps.
If you can't do just one single rep- it's TOO heavy.
If you can do between 1-5 reps- it's heavy.
If you can do between 5-10 you are training strength and size (if the diet supports it)
if you can do between 10-15 reps- you are training muscle endurance
if you can do between 15-20 it's to light and you're probably bored out of your mind.
^ Listen to an expert.
Heavy lifting is heavy for YOU. everyone's heavy will be different0 -
what I lift heavy is completely irrelevant to what you lift as heavy.
Everyone is NOT the same as far as ability and where they are are in their journey.
Heavy is a rep range- not a number.
Heavy is 1-5 reps.
If you can't do just one single rep- it's TOO heavy.
If you can do between 1-5 reps- it's heavy.
If you can do between 5-10 you are training strength and size (if the diet supports it)
if you can do between 10-15 reps- you are training muscle endurance
if you can do between 15-20 it's to light and you're probably bored out of your mind.
Agree
work yourself up if necessary start with quite light weights, up the weights and you will progress, I am currently squatting 82.5kg it took me a while but it feels awesome!0 -
Thanks Good to know. I think I was lifting to light before so that I could get to the 3 sets of ten reps. But when I started looking at the clock I was only resting about 10-15 seconds per set. Last night I pushed myself much harder and rested about 30 seconds per set and was able to upp most of my weights by about 10-15 lbs. Thanks for the info0
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I hear a lot of talk about lifting heavy... what would be some weights that were considered lifting heavy? I am a 38 year old female and I just started doing weight machines at the gym. Do weight machines count? Is heavy lifting only with free weights? Thanks for any info you can give me. Have a great day. Be strong!
Whatever feels heavy to you!
I'm doing SL 5x5 and when I started, a 20 pound squat was difficult for me to do. I'm now doing 85.0 -
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Right now I am doing leg press 50 lbs
vertical row 50 lbs
pull down at 60 lbs
and I really need to learn the name of the other machines
Really new to this so bear with me. the one I have the hardest time with is the machine for bicep curls. Think I am to short to fit on the machine right so I am thinking of doing those with free weights instead. I can barely do 20 lbs and it always hurts my elbows so I think I am doing it wrong 0 -
"heavy" has more to do with your rep range and what you can lift in that rep range...the actual weight is going to be relative to the experience of the lifter regardless of sex.
"heavy" is generally considered to be in the 1-6 rep range whereby you are near failure on your last rep(s)...generally the weight itself will be anywhere from 80% - 95% of your 1 RM (Rep Max). This rep range provides for optimal strength gains and development of dense muscle.
The other key here is progressive overload...you should be striving to regularly increase the amount of weight you can push and pull. Many beginner programs have you start out pretty light which allows you to work on form as well as get your smaller assistance muscles and tendons and whatnot used to a load even if your larger muscles are more than capable of handling that load...these programs often have you attempt to increase the weight you are pushing and pulling by 5 - 10 Lbs per session and you see some good linear gains. As you become a more advanced lifter, these gains become less linear and harder to come by.
I would also recommend that you look into a program that is focused on the big compound lifts...these are far more beneficial than doing things like arm curls and the like...the compound lifts work everything and work them together like your body is designed to do. i.e. Squats, Bench Press, Dead-Lifts, Overhead Press, Pendlay Rows. Really, as a beginner these are all you need...if you really feel the need to do some assistance work I'd stick to pull-ups (assisted or otherwise) and dips...beyond that and you're probably doing too much volume...as a beginner, excessive volume and doing a bunch of isolation/assistance work can be counterproductive to recovery and making those strength gains.0 -
Right now I am doing leg press 50 lbs
vertical row 50 lbs
pull down at 60 lbs
and I really need to learn the name of the other machines Really new to this so bear with me. the one I have the hardest time with is the machine for bicep curls. Think I am to short to fit on the machine right so I am thinking of doing those with free weights instead. I can barely do 20 lbs and it always hurts my elbows so I think I am doing it wrong
ditch the machines...look into the book, "New Rules of Lifting for Women"...even if you don't end up doing the program, it's a great read. My wife is just completing the entire program and she's loved it and looks awesome and is ready to do some more advanced programming.
You might also look into Starting Strength or Strong Lifts 5x5. Any of the above are going to be more advantageous than working on machines. Machines have their place, but really shouldn't be the core of your programming.0 -
"Heavy" is relative. Lift as heavy as you can to have tired muscles after 6-12 reps. As it gets easier, up the weight.
Machines are a good start, but you should try to learn to use free weights, too. Definitely a better workout.0 -
Lifting heavy is lifting a weight in repetition (1-6 times) usually for 2 - 3 sets that is difficult for you to complete. If it's hard for you to do 5 pushups, that would be lifting heavy for you. If you get good enough that the pushups become easy, then you could move to barbells and weights. You progressively load based on what your muscles are capable of pushing (or pulling). This goes for any weight bearing exercise.
New Rules for Lifting for Women is a fantastic resource that will go in depth to better answer your question.
And like others have said, free weights are inherently better due to the need to engage a much wider range of accessory muscles while lifting. It's a better overall workout.0 -
what I lift heavy is completely irrelevant to what you lift as heavy.
Everyone is NOT the same as far as ability and where they are are in their journey.
Heavy is a rep range- not a number.
Heavy is 1-5 reps.
If you can't do just one single rep- it's TOO heavy.
If you can do between 1-5 reps- it's heavy.
If you can do between 5-10 you are training strength and size (if the diet supports it)
if you can do between 10-15 reps- you are training muscle endurance
if you can do between 15-20 it's to light and you're probably bored out of your mind.
That's great information! Can you explain the advantages of lifting heavy? I'm about to start soon.0 -
Now I'm confused because I have always read and heard 6-12 reps and now three people here have said 1-6. Oy! lolLifting heavy is lifting a weight in repetition (1-6 times) usually for 2 - 3 sets that is difficult for you to complete. If it's hard for you to do 5 pushups, that would be lifting heavy for you. If you get good enough that the pushups become easy, then you could move to barbells and weights. You progressively load based on what your muscles are capable of pushing (or pulling). This goes for any weight bearing exercise.
New Rules for Lifting for Women is a fantastic resource that will go in depth to better answer your question.
And like others have said, free weights are inherently better due to the need to engage a much wider range of accessory muscles while lifting. It's a better overall workout.
Though I'm wondering what good one rep really does ...0 -
Right now I am doing leg press 50 lbs
vertical row 50 lbs
pull down at 60 lbs
and I really need to learn the name of the other machines Really new to this so bear with me. the one I have the hardest time with is the machine for bicep curls. Think I am to short to fit on the machine right so I am thinking of doing those with free weights instead. I can barely do 20 lbs and it always hurts my elbows so I think I am doing it wrong
ditch the machines...look into the book, "New Rules of Lifting for Women"...even if you don't end up doing the program, it's a great read. My wife is just completing the entire program and she's loved it and looks awesome and is ready to do some more advanced programming.
You might also look into Starting Strength or Strong Lifts 5x5. Any of the above are going to be more advantageous than working on machines. Machines have their place, but really shouldn't be the core of your programming.
^All this. Machines are okay if that is all you have access to or for additional isolation work... But overall, they restrict your range of motion, they don't engage certain muscle groups "as much" as free weights (like the core that is used for stabilizing), cause unnatural movements as the weight really increases (I.e. Cable machines causing jerking that can affect your back and such) and another issue is that they tend to support the weight too much so you end up not really lifting as much as you think.0 -
Why all the "hate" for machines? I work out at large commercial gyms and everybody uses machines in the weight section.0
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Why all the "hate" for machines? I work out at large commercial gyms and everybody uses machines in the weight section.
*points to post above*0 -
There are some really great replies on this topic! I started with the machines; which I think are a great way to start when you have absolutely no clue what you're doing! But I also picked up a copy of the "New rules of Lifting for Women" and I think their program is awesome. But sometimes you just have to start slow; not everyone is going to be a great "free weight" lifter... sometimes it's best to start slow and go at your own pace. It took me a while to switch to free weights and I love it. I also got a new app on my phone... fitness buddy ... I think that's the name and it gives you a video clip and instructions on how to lift and what muscles it's using... I find it helpful when I want to change up my workouts a bit. But others ask me and they are just starting, I always tell them to start slowly!!! Make progress!! I am no expert and still have a lot to learn myself. But I will tell you this... when I started I thought 30lbs was difficult and last week I benched 125#'s for the first ... slow, steady, and educated will always pay off!!! Best of luck!!!0
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Now I'm confused because I have always read and heard 6-12 reps and now three people here have said 1-6. Oy! lolLifting heavy is lifting a weight in repetition (1-6 times) usually for 2 - 3 sets that is difficult for you to complete. If it's hard for you to do 5 pushups, that would be lifting heavy for you. If you get good enough that the pushups become easy, then you could move to barbells and weights. You progressively load based on what your muscles are capable of pushing (or pulling). This goes for any weight bearing exercise.
New Rules for Lifting for Women is a fantastic resource that will go in depth to better answer your question.
And like others have said, free weights are inherently better due to the need to engage a much wider range of accessory muscles while lifting. It's a better overall workout.
Though I'm wondering what good one rep really does ...
I've always done 1-6 but I've always focused on strength. I've recently learned exactly what different rep ranges will garner as far as differing end results are concerned. I should have included all of those to make a better response but I'm still pretty stuck in my thinking. The book is a far better resource than I am as well as JoRockas (hopefully not butchered) response.0 -
When you try free weights, you will understand.Why all the "hate" for machines? I work out at large commercial gyms and everybody uses machines in the weight section.I've always done 1-6 but I've always focused on strength. I've recently learned exactly what different rep ranges will garner as far as differing end results are concerned. I should have included all of those to make a better response but I'm still pretty stuck in my thinking. The book is a far better resource than I am as well as JoRockas (hopefully not butchered) response.
I read the book a while ago and as a total newb, found it unhelpful. But I've been working with a trainer since February and now that I have an idea of what I'm doing, I need to look over it again.0 -
Now I'm confused because I have always read and heard 6-12 reps and now three people here have said 1-6. Oy! lolLifting heavy is lifting a weight in repetition (1-6 times) usually for 2 - 3 sets that is difficult for you to complete. If it's hard for you to do 5 pushups, that would be lifting heavy for you. If you get good enough that the pushups become easy, then you could move to barbells and weights. You progressively load based on what your muscles are capable of pushing (or pulling). This goes for any weight bearing exercise.
New Rules for Lifting for Women is a fantastic resource that will go in depth to better answer your question.
And like others have said, free weights are inherently better due to the need to engage a much wider range of accessory muscles while lifting. It's a better overall workout.
Though I'm wondering what good one rep really does ...
Reps 1-6 are optimal for building strength..and if your diet supports it, you will put on some mass as well.
Reps 8-12 are optimal for hypertrophy (if your diet supports it)...you will also make strength gains, but not to the extent that you would if you were training for strength (1-6 reps).
A body builder for example would optimally work in the 8-12 rep range and do much more volume of work...a power lifter or Olympic lifter on average is going to do less volume and work in the 1-6 rep range to optimize strength gains and train the CNS for optimal power and strength.
My program for example has me do one week with my lifts being 3 sets of 5 reps where each set progressively increases from about 75% 1 RM to 85% 1 RM....the next week it is 3x3 @ 80% - 90% of 1 RM and the third week is 5/3/1 @ 85%/90%/95% respectively. This is for my primarily lifts...I do 3x8 for my assistance work.0 -
what I lift heavy is completely irrelevant to what you lift as heavy.
Everyone is NOT the same as far as ability and where they are are in their journey.
Heavy is a rep range- not a number.
Heavy is 1-5 reps.
If you can't do just one single rep- it's TOO heavy.
If you can do between 1-5 reps- it's heavy.
If you can do between 5-10 you are training strength and size (if the diet supports it)
if you can do between 10-15 reps- you are training muscle endurance
if you can do between 15-20 it's to light and you're probably bored out of your mind.
^^^^^ this0 -
So would 3 sets of 5 work for lifting heavy?0
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Also, about machines, the great thing about using a trainer (at least to start) is she has shown me some different and more effective ways to use them that I incorporate into my free weight routine. I definitely feel a difference with her methods.0
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So would 3 sets of 5 work for lifting heavy?
If you are a beginner, look into one of the programs listed above
ETA: or the previous page :laugh:0 -
So if my main goal is to drop fat and simply look better (not to compete or necessarily specifically to get very strong, simply for aesthetics), I'm good with my 6-12 range?
Now I'm confused because I have always read and heard 6-12 reps and now three people here have said 1-6. Oy! lolLifting heavy is lifting a weight in repetition (1-6 times) usually for 2 - 3 sets that is difficult for you to complete. If it's hard for you to do 5 pushups, that would be lifting heavy for you. If you get good enough that the pushups become easy, then you could move to barbells and weights. You progressively load based on what your muscles are capable of pushing (or pulling). This goes for any weight bearing exercise.
New Rules for Lifting for Women is a fantastic resource that will go in depth to better answer your question.
And like others have said, free weights are inherently better due to the need to engage a much wider range of accessory muscles while lifting. It's a better overall workout.
Though I'm wondering what good one rep really does ...
Reps 1-6 are optimal for building strength..and if your diet supports it, you will put on some mass as well.
Reps 8-12 are optimal for hypertrophy (if your diet supports it)...you will also make strength gains, but not to the extent that you would if you were training for strength (1-6 reps).
A body builder for example would optimally work in the 8-12 rep range and do much more volume of work...a power lifter or Olympic lifter on average is going to do less volume and work in the 1-6 rep range to optimize strength gains and train the CNS for optimal power and strength.0 -
Thanks for all the great info everyone! I will certainly look into the New rules for Woman. Thanks0
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Heavy is relative.
But on the subject of machines, this is for your consideration.
http://www.nerdfitness.com/blog/2013/01/24/rage-against-the-machine-how-to-switch-from-exercise-machines-to-free-weights/0 -
So would 3 sets of 5 work for lifting heavy?
If you are a beginner, look into one of the programs listed above
I'm not a beginner. I lift 5x a week at what I thought was "heavy" but I can do 3 sets of 12. So I am asking if 3 sets of 5 with even heavier weights would better. I would like to be lifting heavy.0
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