What does lifting "heavy" mean to women?
Replies
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"Heavy" to me is heavy enough for me to fail in 8-12 reps. The weight itself is subjective...different for every person. What's heavy to me may be light to the next person.0
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I don't want to make a fool out of myself with my upper body numbers but between 50-100 depending on if I'm doing drop sets or just lifting (curls, skull crushers, tricep pulldowns etc.), definitely need to work on my upper body strength. I can leg press a comfortable 520 now, leg extensions= 150, leg curls= 120. I have horrible knees that make squats difficult, so I only do about 130.
I try not to compare myself to the other girls. or guys for that matter, in the gym or on here. As long as I am doing better than I was a week ago, I am happy.
However, it would be nice to know an average weight because sometimes I feel like a wussy.
Amazing numbers!
I feel the same way. Sometimes I feel so strong, but then I can't help but to wonder...wait....can everyone else do this weight too? Am I not special/strong/in shape? :sad:
Do you have to be special? Couldn't you just focus on the fact that you are improving on your own fitness?0 -
As everyone has already said "heavy" is relative.
I find a good way to measure is % of your 1RM of each lift: e.g. 5x5 at 75% is "heavy"; 5x3 and 85-90% is also friggin' heavy.
current stats @ 130# BW:
BP - 115#
OHP - 95#
DL - 275#
Squat - 185#0 -
"Experts" used to recommend 15-20 reps to failure for women and was considered "light weight lifting." Heavy weight lifting was/is basically anything beyond that range.
The first time I attempt something it's 8-10. The second time I'll go for 6-8. Afterward it's 4-6 (going heavier every time I succeed in getting 6 reps).
Heh, I just started a new program two weeks ago so all my numbers are low. I'll check in when I find my 4-6 (if this thread is still going by then).0 -
someone upthread said they don't like to brag. shoot, it's the only thing i'm halfway good at, so i'll play.
my first meet was last weekend. squat 209 (plenty left, but squat is still under construction), bench 132 and deadlift 303.
Nice work! As a powerlifter myself, I think those are some very impressive numbers.0 -
someone upthread said they don't like to brag. shoot, it's the only thing i'm halfway good at, so i'll play.
my first meet was last weekend. squat 209 (plenty left, but squat is still under construction), bench 132 and deadlift 303.
Nice work! As a powerlifter myself, I think those are some very impressive numbers.
oh, wow. thank you! what federation do you lift with? i'm with NASA. i am still trying to lose weight and have six months to get into the next weight class (doing the November NASA masters/submasters meet in Dallas)
it has been the one thing i feel really good about, that i do just for me. dieting sucks, lifting is awesome.0 -
LULZ. Man I'm laughing - August? And I pulled 250- goes to show you what hard work and time/consistency will get you
I hit 305 on Thursday- been stuck at 285 for months!!0 -
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1-5 reps build strength
6-12 build mass
12+ endurance
When doing 5 reps a set or 8 a set whatever, you should be struggling with those last few reps in most programs.
[/quote]
Exactly, you should be doing the reps based on your goal. If you reach the final rep without any difficulty increase the weight, if you cannot finish the set, decrease the weight. Also make sure you are performing everything with good form and you have control at all times, not swinging or using other muscles to help, if you are doing this then decrease weight.
Everyone will be at a different weight depending on a bunch of variables. The only way you will know the right amount for you is by trial and error.
Good luck!0 -
on leg press I did 5 sets of 12 at 270 lbs. I feel like I could do more though0
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oh, wow. thank you! what federation do you lift with? i'm with NASA. i am still trying to lose weight and have six months to get into the next weight class (doing the November NASA masters/submasters meet in Dallas)
it has been the one thing i feel really good about, that i do just for me. dieting sucks, lifting is awesome.
I usually lift WABDL and R.A.W. United. I love the sport because it's you vs you - no one else to blame if you screw up.
I agree with the dieting part. I'm not a fan of cutting for a meet. The last meet I did (last month) I actually had to gain weight; that was harder than cutting for me!
I coach Olympic weightlifting and powerlifting and I've coached quite a few female athletes and clients over the past couple years. The best changes to female bodies come from heavy lifting (if the diet is right!).0 -
"Heavy" isn't a number.
For me, it's fatigue by the 5th or 6th rep.
This, but I do 3-5 reps.0 -
Heavy is a weight one would find challenging, some by the 3-5 rep range and others go higher on the reps. Some people will only consider "heavy" as leaving the gym without being able to lift you arm over your head or having to drag yourself to your car or bus completely spent. Seeing as you want numbers...
I've never had my 1RM tested but heavy for me would be say a flat bench press for me would be about 125lbs at the 3-4 rep range for about 4 3-4 sets, though that's going to go up soon...
My squats have to be lighter than I'd like because I have to be careful of a shunt I have implanted so that's about 100lbs
Leg press however would be 600 pounds
Deadlift for me since I had taken a break from them and only started up again consistently 2 weeks ago would be 135lbs for a 5-rep range for 5 sets
Don't really like curls, but hammer curls for example would be 50 pounds for 5 reps, a bent-over row for a set of 8 is 90 pounds, a Pendlay row again for 8 reps is about 95lbs so...Depends on the person really0 -
Reviewing this.. Lifting heavy has no real definition? It's just what is heavy for you?? I don't think I am lifting anywhere near heavy for me...
if I understand it right (what i've read and what i've seen online) You lift as much as you can for 3-5 reps and do 3-5 sets?
Today i used the barbell and did the following
Squats - with 20lbs worth of weights 5x5
Bench press- with 20lbs worth of weights 5x5
Bent over row with 30lbs worth of weights 5x5
Barbell shrugs with 40lbs worth of weights 3x8
Tricep extension - 35lbs overhead 3x8
Straight bar curls - no weight added just the bar 3x8
Hyperextension with 10lb plate - 2x10
Cable crunches - 90lbs - 3x10
The only ones that felt heavy were the curls, the tricep extension and the bench press. The crunches were easy once I got into the postion, it was hard to pull that weight down initally. But once I was on the ground it was easy to crunch.
So do I just keep increasing weight until it's difficult to do?
I also have no idea how much the bar weight or if that is record or not.. When people ask how much I lift do I include the bar weight in my answer?
1-5 reps build strength
6-12 build mass
12+ endurance
When doing 5 reps a set or 8 a set whatever, you should be struggling with those last few reps in most programs.
There are programs that are made for different things. Many posters on MFP start with a 5x5 like stronglifts to build strength. Some programs will have a mix of strength and hypertrophy reps.
My suggestion is get a program if you are really wanting to lift and make gains (either mass or strength). You do include the bar weight in your answer. A 7' olympic barbell is around 45 lbs.
Ok..
So you'd have to add the bar weight to the weights lifted above then.
so Im guessing i need to get onto the squat rack somehow.. I'm not strong enough to get anymore weight up over my heat.. The squats were not difficult at all.
Neither were a few of the other exercises, but i haven't done these before. So I'll up them next time.
I want to gain in strength and turn fat into muscle. I don't know if that is what you mean by mass?
I run for endurance. Or is this a different kind of endurance.0 -
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and very poetic! jajaj :drinker:0
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LULZ. Man I'm laughing - August? And I pulled 250- goes to show you what hard work and time/consistency will get you
I hit 305 on Thursday- been stuck at 285 for months!!
I saw that the other day and meant to say congratulations. Going over 300 was a big mental block for me. Like you I was at 285 forever and then suddently BAM 315.
Yay for you. No going back now right?0 -
LULZ. Man I'm laughing - August? And I pulled 250- goes to show you what hard work and time/consistency will get you
I hit 305 on Thursday- been stuck at 285 for months!!
I saw that the other day and meant to say congratulations. Going over 300 was a big mental block for me. Like you I was at 285 forever and then suddently BAM 315.
Yay for you. No going back now right?
Thank you- it was a big moment for sure- definitely a mental block as well- I have had 300 on the bar I think 2-3 times and just could NOT get it to clear my knees.
Of course that night I was alone- and I ruined the "coolness" with my childlike delight of doing a big fat happy dance in the middle of the gym. All that high volume and explosive hip training (rack pulls- and DL to knees) seem to really be paying off.
Indeed- ONWARD AND UPWARD.
I'm confident I can pull 315 when fresh- really excited for the meet in July- hoping to get 325 or higher but ... I don't want to get greedy lol
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My definition of heavy is a weight that you can lift about 6 times before pooping out. Of course this amount will increase over time based on the hypertrophy theory.0
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To me, heavy means I cannot complete more than 8 reps with that weight.0
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Ok..
So you'd have to add the bar weight to the weights lifted above then.
so Im guessing i need to get onto the squat rack somehow.. I'm not strong enough to get anymore weight up over my heat.. The squats were not difficult at all.
Neither were a few of the other exercises, but i haven't done these before. So I'll up them next time.
I want to gain in strength and turn fat into muscle. I don't know if that is what you mean by mass?
I run for endurance. Or is this a different kind of endurance.
You can't "turn" fat into muscle. Fat and muscle are two different things in your body. Mass gains are hypertrophy = increasing the volume of muscle. So, actually making the muscle larger.
You can't really lose fat (eating at a deficit) AND gain muscle (you would need to eat at a surplus) at the same time.
You CAN lose fat and eat enough protein and lift weights to preserve the muscle mass you do have while burning fat.
Many times people will get a bit of pump from lifting and also lose weight and they think they've also built muscle, which is not the case. They've revealed the muscle they had under the fat. So if you are wanting to lose weight, it is very important to lift because when you get to your goal wait, you (probably) want a fit and tight body. That's what muscle does for your body. ((Women can be SO uneducated about all this and think that if they lift more than 8 lb dbs they will turn into a bodybuilder.))
You CAN make strength gains while eating at a deficit to lose weight.
If you did want to actually increase the amount of muscle you have later on, you would do a bulk on purpose. Lifting hard while eating MORE than your maintenance calories. Usually people do this for a period of time to gain muscle (you also end up gaining some fat) then they will do another cut to shed the fat and preserve the new muscle they made.
Check out the Stronglifts program or Starting Strength for a weight lifting routine to follow.
I tried to make this really clear….hope I didn't muddy the water too much!0 -
Okay, you want numbers. My deadlift currently is 170lb and back squat 150 lbs. Get on a progressive program and start lifting! Fun stuff!0
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I usually lift WABDL and R.A.W. United. I love the sport because it's you vs you - no one else to blame if you screw up.
I agree with the dieting part. I'm not a fan of cutting for a meet. The last meet I did (last month) I actually had to gain weight; that was harder than cutting for me!
I coach Olympic weightlifting and powerlifting and I've coached quite a few female athletes and clients over the past couple years. The best changes to female bodies come from heavy lifting (if the diet is right!).
yeah, i like that it's just me up there, doing what i do. i was never good at team sports because thinking about other people and anticipating them sort of unfocuses me. but in powerlifting it's just me and the bar. i can handle that.
oly weightlifting is so overwhelming and so beautiful. coaching that is no joke! i'm just a grunt compared to the women who can pull a pretty oly lift.0 -
Ok..
So you'd have to add the bar weight to the weights lifted above then.
so Im guessing i need to get onto the squat rack somehow.. I'm not strong enough to get anymore weight up over my heat.. The squats were not difficult at all.
Neither were a few of the other exercises, but i haven't done these before. So I'll up them next time.
I want to gain in strength and turn fat into muscle. I don't know if that is what you mean by mass?
I run for endurance. Or is this a different kind of endurance.
You can't "turn" fat into muscle. Fat and muscle are two different things in your body. Mass gains are hypertrophy = increasing the volume of muscle. So, actually making the muscle larger.
You can't really lose fat (eating at a deficit) AND gain muscle (you would need to eat at a surplus) at the same time.
You CAN lose fat and eat enough protein and lift weights to preserve the muscle mass you do have while burning fat.
Many times people will get a bit of pump from lifting and also lose weight and they think they've also built muscle, which is not the case. They've revealed the muscle they had under the fat. So if you are wanting to lose weight, it is very important to lift because when you get to your goal wait, you (probably) want a fit and tight body. That's what muscle does for your body. ((Women can be SO uneducated about all this and think that if they lift more than 8 lb dbs they will turn into a bodybuilder.))
You CAN make strength gains while eating at a deficit to lose weight.
If you did want to actually increase the amount of muscle you have later on, you would do a bulk on purpose. Lifting hard while eating MORE than your maintenance calories. Usually people do this for a period of time to gain muscle (you also end up gaining some fat) then they will do another cut to shed the fat and preserve the new muscle they made.
Check out the Stronglifts program or Starting Strength for a weight lifting routine to follow.
I tried to make this really clear….hope I didn't muddy the water too much!
Well I definitely ate at surplus yesterday. Not that I wanted too. I know you can't actually turn fat into muscle. I meant I don't care if my weight stays the same as it is today, as long as my BF decreases. That being said. i'm still about 15 lbs over what doctors says is ideal for me. I am trying a program. What I listed is a program. I don't really want to grain mass. Just strength. Does that require a bulk? the only time I use the 8lb weights is during my HIIT class.0 -
yeah, i like that it's just me up there, doing what i do. i was never good at team sports because thinking about other people and anticipating them sort of unfocuses me. but in powerlifting it's just me and the bar. i can handle that.
oly weightlifting is so overwhelming and so beautiful. coaching that is no joke! i'm just a grunt compared to the women who can pull a pretty oly lift.
With those numbers you're no grunt. Oly lifts aren't overwhelming if you know the progression. Start with front squats (sit back, chin up, good shin angle) and overhead squats (start with broomstick then progress to more weight, shoulders back, push off heals) then the rest will come. My wife just started doing Olympic lifting a couple months ago and she's already hitting solid C&Js of over 100lbs. And trust me, if she can do it, anyone can (don't tell her I said that!).
I hold several state records for deadlift, but I am weak at the top of the pull just above the knees. I credit hang cleans for helping me push my weak point.0 -
Ok..
So you'd have to add the bar weight to the weights lifted above then.
so Im guessing i need to get onto the squat rack somehow.. I'm not strong enough to get anymore weight up over my heat.. The squats were not difficult at all.
Neither were a few of the other exercises, but i haven't done these before. So I'll up them next time.
I want to gain in strength and turn fat into muscle. I don't know if that is what you mean by mass?
I run for endurance. Or is this a different kind of endurance.
You can't "turn" fat into muscle. Fat and muscle are two different things in your body. Mass gains are hypertrophy = increasing the volume of muscle. So, actually making the muscle larger.
You can't really lose fat (eating at a deficit) AND gain muscle (you would need to eat at a surplus) at the same time.
You CAN lose fat and eat enough protein and lift weights to preserve the muscle mass you do have while burning fat.
Many times people will get a bit of pump from lifting and also lose weight and they think they've also built muscle, which is not the case. They've revealed the muscle they had under the fat. So if you are wanting to lose weight, it is very important to lift because when you get to your goal wait, you (probably) want a fit and tight body. That's what muscle does for your body. ((Women can be SO uneducated about all this and think that if they lift more than 8 lb dbs they will turn into a bodybuilder.))
You CAN make strength gains while eating at a deficit to lose weight.
If you did want to actually increase the amount of muscle you have later on, you would do a bulk on purpose. Lifting hard while eating MORE than your maintenance calories. Usually people do this for a period of time to gain muscle (you also end up gaining some fat) then they will do another cut to shed the fat and preserve the new muscle they made.
Check out the Stronglifts program or Starting Strength for a weight lifting routine to follow.
I tried to make this really clear….hope I didn't muddy the water too much!
Well I definitely ate at surplus yesterday. Not that I wanted too. I know you can't actually turn fat into muscle. I meant I don't care if my weight stays the same as it is today, as long as my BF decreases. That being said. i'm still about 15 lbs over what doctors says is ideal for me. I am trying a program. What I listed is a program. I don't really want to grain mass. Just strength. Does that require a bulk? the only time I use the 8lb weights is during my HIIT class.
You should be fine. One day of surplus will just make a dent in your overall deficit.
A recomp would be lowering body fat and maybe weight staying the same, which can happen. From what I understand it's a slow process for a noticeable change, that's why many people do a cut/bulk/cut cycle.
No, you can gain strength eating in a deficit while losing weight. Your strength gains may stall at some point.
I just used the 8 lb db example because apparently women on these boards think they will get bulky, which is just not the case.
It sounds like you are right on track to meeting your goals! i'm in the same boat!0 -
This is heavy for me.
Machine Bench: 3 x 8 @ 61 kg
Machine Row: 3 x 8 @ 83 kg
Shoulder Press: 3 x 8 @ 31 kg
Lat Pulldown: 3 x 8 @ 51 kg
Leg Press: 3 x 12 @ 91 kg (have previously done a little more, but my knees don't like it)
I got a neurological disease in 2011 which has affected my balance. It's not safe for me to squat, lunge or deadlift.0 -
The last week to 10 days, it seems everything feels heavy:
Friday was squat 205x5
Monday was bench 105 5x5
deadlift 255x5
bw127
maxes are
squat 242.5
bench 130
deadlift 305 (at 125) and 315 (at 135)0 -
The last week to 10 days, it seems everything feels heavy:
Friday was squat 205x5
Monday was bench 105 5x5
deadlift 255x5
bw127
maxes are
squat 242.5
bench 130
deadlift 305 (at 125) and 315 (at 135)
Amazing!!! Those numbers are heavy for some of my male athletes!
How long have you been competing?0 -
This is heavy for me.
Machine Bench: 3 x 8 @ 61 kg
Machine Row: 3 x 8 @ 83 kg
Shoulder Press: 3 x 8 @ 31 kg
Lat Pulldown: 3 x 8 @ 51 kg
Leg Press: 3 x 12 @ 91 kg (have previously done a little more, but my knees don't like it)
I got a neurological disease in 2011 which has affected my balance. It's not safe for me to squat, lunge or deadlift.
Those weights look great! You're doing the right thing by sticking to the machines. Safety first!0 -
The last week to 10 days, it seems everything feels heavy:
Friday was squat 205x5
Monday was bench 105 5x5
deadlift 255x5
bw127
maxes are
squat 242.5
bench 130
deadlift 305 (at 125) and 315 (at 135)
Amazing!!! Those numbers are heavy for some of my male athletes!
How long have you been competing?
I did my first meet in 2008 and am heading into number 24 next month. I've competed equipped for the most part but since our federation added an unequipped division several years ago, I've been moving that way a bit. In addition, I am our provincial association president (with a membership of over 400) and have do do my best to represent both divisions for our membership so I go both ways
My equipped numbers are of course, higher
squat : 325
Bench: 176
Deadlift: 3630
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