Advice on female weight training (Still not toned!)

Nope. The weights you are lifting are not heavy enough yet. Talk to a trainer about some basic, full body lifts to master, and increase what you're lifting.

That toned look you're looking should come as you continue to drop the weight. I would suggest moving up in your lifting weight though. For me, at the start of my lifting (18 months ago) I was adding 5-10 lbs to my lifts each week. This decreased after a few months but only going up 10 lbs over the course of a year seems like you're probably not going to be activating your muscles enough to get the 'toned' look you're hoping for even when you get all the excess weight off.

you aren't going to get that firm toned look you're after until you drop more of the body fat covering the muscles. You're still far from goal

You can lift weights til the cows come home and still have a lot of body fat because of poor nutrition habits and or no calorie deficit.

you aren't going to get that firm toned look you're after until you drop more of the body fat covering the muscles. You're still far from goal

Correct. Plus, if you're lifting weights and have just made it up to 10lb DBs after several months, you aren't doing strength training. You're probably doing some form of cardio I'm guessing. Like Jillian Michaels DVDs. Pick an actual strength training program and you will see real results. Combined with being a lot closer to your goal weight will make for an overall huge change. 25lbs of fat is still quite a bit.

Even with 25lbs to go, that could still be a good amount of body fat to lose. Especially as your strength training doesn't really sound like strength training...more just cardio or endurance training which doesn't focus on body composition.

Continue to eat at a deficit while including progressive strength/resistance training in your weekly routine and you should see results as you get closer to your goal.

I should add: People say, "Lift weights to get toned." It's a misnomer. It should read: "Lift HEAVY weights, not puny 5lb dumbbells. Do so while eating 1g/protein (approximately) per pound of bodyweight, fit it into your calorie goals for the day. And lift heavy weights. Properly. With good form. Look into squats, deadlifts, lunges, overhead presses, lat pulls or assisted pull ups, and rows, for a start. Then increase the weights you're lifting, or you won't progress. MUSCLE is "tone," so build it to see it."

Isn't it 1gram per LBM, not bodyweight?

And there are other options beside lifting barbells. And heavy is relative to the person. If you are starting at 5lbs for certain exercises, that's fine. Hell even smaller than that or bodyweight is fine as long as you are pushing to progress the weight/exercise.

And bringing up bodyweight, there is a lot you can do with that alone as well.

OP, exactly what equipment do you have access to? Is the lack of equipment that has you stuck at 10lbs?

Or maybe it is a rep amount issue? What exercises are you doing and how many reps and sets?

I should add: People say, "Lift weights to get toned." It's a misnomer. It should read: "Lift HEAVY weights, not puny 5lb dumbbells. Do so while eating 1g/protein (approximately) per pound of bodyweight, fit it into your calorie goals for the day. And lift heavy weights. Properly. With good form. Look into squats, deadlifts, lunges, overhead presses, lat pulls or assisted pull ups, and rows, for a start. Then increase the weights you're lifting, or you won't progress. MUSCLE is "tone," so build it to see it."

This.

Also want to add…..

If you do not have an appreciable amount of muscle and that's the look you are going for, it may take getting your bf% down THEN doing a bulk to build the muscle you are looking for. We all know people who are small/skinny but without muscle. Lifting and eating sufficient protein will help preserve muscle while losing weight, but if you don't have a good amount to being with, you may have to build mass after getting rid of the fat.

Isn't it 1gram per LBM, not bodyweight?

Yeah, or .6-.8 gram per bodyweight. I think.

Like you said you still have a good 20-25 pounds to lose. It's likely the fat is covering the muscle. Toned= low body fat + muscle.

Nope. The weights you are lifting are not heavy enough yet. Talk to a trainer about some basic, full body lifts to master, and increase what you're lifting.

*Like*

@ sara4fitness What weight would you recommend for lower body?

I am currently using a 20 pound kettlebell. What should I increase it to? Or better yet, what do YOU use for lower body?

Comparing yourself to my lifts is pointless. I'm 5'5", have been working out consistently for YEARS, and have been lifting heavy for years. In that profile pic I'm 145lbs. Shows what muscle looks like on a frame your size.

You're 26. You said you are "naturally weak". No. No one is "naturally weak." There are only people who have yet to actualize their potential. Do not sell yourself short with 5 or 10lb dumbbells. PUSH yourself. Sometimes, those last 2-4 reps should be a strain, not habitual or "easy".

My leg day currently consists of:
Squats
Stiff-leg Romanian Dead Lifts
Box step-ups
Bulgarian Split Squats
and a super set of
Seated leg extensions
and
Prone hamstring curls

I do one warmup set with low weight, one "feel set" at a significantly higher weight, to assess how much more to add for my final three NORMAL sets, of which I must be able to complete 8-10 reps, and sometimes add more reps if I am maintaining form, to failure.

My squat is considered WEAK, at the bar (approx 45lbs) plus two 45lb plates, for a total of 135lbs.
My deadlift ranges between 155 and 195lbs depending on my meals the prior day.

As I said, comparing is pointless. However, you SHOULD be pushing yourself to lift as HEAVY as you can with proper form for even 6-10 reps. I stress proper form, and moving SLOWLY. Don't just phone it in and rep it out at a high speed. That's not weightlifting, that's cardio.

If you've got access to a gym, talk to a trainer (with a legit certification, two of the most recognized are NASM and ISSA) to get guidance on form and a program. If you can't afford a meeting with a trainer, look for a woman who has the type of body you want for yourself, and ask her for pointers on her routine.

Buy Strong Curves, that would be my suggestion:) It's a book full of knowledge, workouts, etc...

Anyway, If you're cutting it's going to be hard to gain strength, except for noob gains. Cut, and then eat at maint or a little higher to build muscle and increase strength (if that is your goal - to be toned) When you lose weight, and you're eating in a deficit you lose fat and muscle, as others have pointed out. I still lift weights on a cut to attempt to maintain strength/muscle, but you're not gonna stack on a ton of muscle on a cut. Recomping is hard. I suggest keep cutting, keep lifting weights and when you are ready to start increasing muscle/strength, then eat at maint or a little higher.

Strong Curves would help you out a lot, methinks:) I love it!!! The workouts are bomb and it's full of great, scientific information from a PT with a PHD in sports science. The women in my lifting group are big fans. I think it's $9 online.

Best of luck to you:) Keep up the great work!

Buy Strong Curves, that would be my suggestion:) It's a book full of knowledge, workouts, etc...

Anyway, If you're cutting it's going to be hard to gain strength, except for noob gains. Cut, and then eat at maint or a little higher to build muscle and increase strength (if that is your goal - to be toned) When you lose weight, and you're eating in a deficit you lose fat and muscle, as others have pointed out. I still lift weights on a cut to attempt to maintain strength/muscle, but you're not gonna stack on a ton of muscle on a cut. Recomping is hard. I suggest keep cutting, keep lifting weights and when you are ready to start increasing muscle/strength, then eat at maint or a little higher.

Strong Curves would help you out a lot, methinks:) I love it!!! The workouts are bomb and it's full of great, scientific information from a PT with a PHD in sports science. The women in my lifting group are big fans. I think it's $9 online.

Best of luck to you:) Keep up the great work!

Not really true. You can make good strength gains in a cut. It's gains in mass you can't do. And those two things are different.