Weight Lifting...requesting feedback

NoExcuseTina
NoExcuseTina Posts: 506 Member
edited September 25 in Fitness and Exercise
OK...I lift with my husband at home, so I never see other women lift and have no idea if I am lifting light/average/heavy for a female (and this is for my own mental curiosity)...so I ml going to post some of the exercises I do and would just like some feedback if you think it is light/average/heavy!

Incline Bench Press --- bar + 20 lbs --- 3 sets of 8
Flat Bench Press --- dumb bell 25 lbs (each hand) --- 3 sets of 12
Fly Machine --- 30 lbs --- 3 sets of 12
Arm Curls (preacher bench) --- 3 sets of the following (3 sets of 36):
--- curl bar + 30 lbs --- 12 reps
--- curl bar + 20 lbs --- 12 reps
--- curl bar + 30 lbs --- 12 reps
Standing Squat Machine --- machine + 70 lbs --- 3 sets of 12

we do more exercises, but I will not bore you with every single detail of our entire workout
Thanks in advance for taking the time to help pacify my brain...lol

Replies

  • toalwaysbeme
    toalwaysbeme Posts: 33
    It sounds like your doing plenty of reps and enough weight to tone and not bulk up which is perfect.
    When you get to the point where the 3rd rep gets easy and not much effort, you then need to add weight.
    Everyone is different so it depends on your own body structure and what your comfortable with.
    I dont know what the other exercises you are doing but I try to make sure I cover a lot of various muscle groups including the stomach, calves, back and some of the smaller ones too.

    You sound like your doing great.... remember, if it gets easy .... ramp it up a little bit at a time.
  • LexyDawn
    LexyDawn Posts: 113
    Good Work! You didn't say how much the bar weighs but I'd say you are average to heavy but closer to the heavy side, especially doing so many reps with the weights you have listed. This is just based on my experience of observing people at the gym. :)

    You are strong! Keep it up :)
  • Mayor_West
    Mayor_West Posts: 246 Member
    I'd say based on the numbers you posted, it looks good, all things considered. That being said, I'd make two suggestions.

    First, vary up your workouts if you aren't already doing so. This can be as simple as changing the exercises you do for each bodypart, but there are several other variables as well. You can increase the weight and work for lower reps (or vice versa), you can shorten your rest periods between sets, you can change the order of the exercises and you can incorporate techniques like supersets, drop sets and pyramid sets. While you might not have as many options as you would working out at a gym, you should be able to keep things changed up enough to prevent a plateau.

    Second, are you progressing from one workout to another? In other words, are you able to increase your reps with a certain weight? Try adding weight as you progress, otherwise your muscles won't get the stimulation they need to grow.

    Finally, don't worry about comparing your strength level to others. We're all different in terms of body composition, and this includes strength. Focus simply on progressing from workout to workout as you get closer to your goal.
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