women lifting "heavy"
bentobee
Posts: 321 Member
I've read on here many times about women needing to lift "heavy".
What exactly IS heavy? What guidelines are there to determine what heavy is for each individual?
In the case of free weights - what indicators should I go by to decide what poundage to use?
At home I use 10 pound weights. I have to really struggle to get to 30 reps. The last five are torturous. I have a hard time thinking that ten pounds constitutes "heavy" though. :laugh:
What exactly IS heavy? What guidelines are there to determine what heavy is for each individual?
In the case of free weights - what indicators should I go by to decide what poundage to use?
At home I use 10 pound weights. I have to really struggle to get to 30 reps. The last five are torturous. I have a hard time thinking that ten pounds constitutes "heavy" though. :laugh:
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I would say that anything "heavy" would be whichever weight brings your muscles to failure at a low rep. Like with ChaLEAN, I use 5s, 8s, 10s and 15s. They can all be heavy depending on how much resistance you create with them, what type of exercise you're doing & how many reps.0
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I was always told that "heavy" means that you should be lifting 8-12 reps per set and the last couple should cause you to strain without hurting yourself. So if you can get to 12 without straining, go up to the next weight. You should strain at 8 and work your way to 12.0
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lifting 4-6 reps for me is heavy, 8-12 is moderate, and so forth is high reps. there is no set weight for anyone0
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Typically whatever weight you can lift to 10-12 reps, struggling on the last one or two and couldn't do more, but still able to maintain form.0
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I think "heavy" is just what ever number you find to be a challenge to you.0
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I'm reading Strength Training for Dummies and it says that lifting "heavy" would be the max of what you can lift in 6-8 reps before muscle fatigue.0
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If you are doing 30 reps....probably not heavy.
If on the other hand you have trouble getting to 10...good chance you are going heavy.
Another way to tell, if there is a chance your purse is heavier than the weight you are lifting...then you aren't lifting heavy.
If there is something you carry during the day that is heavier compared to what your lifting...you aren't going heavy. (Other examples than a purse things like baby, backpack, etc)0 -
oh i feel weak. i had a 5lb kettle weight. i lefted it up and...dropped it on my face. i couldnt lift it. i think i might be slgihtly weak.0
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Right now, heavy for my biceps is 20 lbs. I start struggling around 6.
It depends on the muscles you're working, too. My triceps are a lot weaker, so I go a lot lighter with them.0 -
If you are doing 30 reps....probably not heavy.
If on the other hand you have trouble getting to 10...good chance you are going heavy.
Another way to tell, if there is a chance your purse is heavier than the weight you are lifting...then you aren't lifting heavy.
If there is something you carry during the day that is heavier compared to what your lifting...you aren't going heavy. (Other examples than a purse things like baby, backpack, etc)
Except most women usually don't perform 30 curls with a purse nor a few dozen chest flies with their babies. Althoooough this sounds like a great idea for a new DVD workout routine which we can market... You and me buddy, lets do it! We'll split the earnings right down the middle, 70/30!
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*Lifting heavy would typically refer to a weight which would cause you to strain/fail in the 6-12 rep range. Lifting in this fashion leads to building bulky muscle.
*Lifting a weight that you can perform 15-20 reps with before you tire is usually used for toning and building lean muscle.
*Lifting a weight that you can perform 30+ reps with is not lifting, that's just you waving your arm at anyone who happens to be looking in your direction
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If you are doing 30 reps....probably not heavy.
If on the other hand you have trouble getting to 10...good chance you are going heavy.
Another way to tell, if there is a chance your purse is heavier than the weight you are lifting...then you aren't lifting heavy.
If there is something you carry during the day that is heavier compared to what your lifting...you aren't going heavy. (Other examples than a purse things like baby, backpack, etc)
Except most women usually don't perform 30 curls with a purse nor a few dozen chest flies with their babies. Althoooough this sounds like a great idea for a new DVD workout routine which we can market... You and me buddy, lets do it! We'll split the earnings right down the middle, 70/30!
OT:
*Lifting heavy would typically refer to a weight which would cause you to strain/fail in the 6-12 rep range. Lifting in this fashion leads to building bulky muscle.
*Lifting a weight that you can perform 15-20 reps with before you tire is usually used for toning and building lean muscle.
*Lifting a weight that you can perform 30+ reps with is not lifting, that's just you waving your arm at anyone who happens to be looking in your direction
I lift 4-6 rep range, do I look bulky 0 -
Your perception of heavy will depend on your strength levels. But what others have said is basically correct.
max weight for 1-5 reps: strength gains
6-8 reps: strength and hypertrophy
8-12 reps: mainly hypertrophy and some strength
12+: muscular endurance
This is the most amount of weight you can lift for the above reps with decent form.0 -
If you are doing 30 reps....probably not heavy.
If on the other hand you have trouble getting to 10...good chance you are going heavy.
Another way to tell, if there is a chance your purse is heavier than the weight you are lifting...then you aren't lifting heavy.
If there is something you carry during the day that is heavier compared to what your lifting...you aren't going heavy. (Other examples than a purse things like baby, backpack, etc)
OT:
*Lifting heavy would typically refer to a weight which would cause you to strain/fail in the 6-12 rep range. Lifting in this fashion leads to building bulky muscle.
*Lifting a weight that you can perform 15-20 reps with before you tire is usually used for toning and building lean muscle.
15-20 is more for endurance than anything. 6-12 range isn't going to cause women to look like huge bodybuilders.0 -
I lift 4-6 rep range, do I look bulky
Yes, incredibly bulky! Please stop now before it gets any further out of hand!!
(this is of course a joke)
But generally those guidelines are the rule of thumb for lifting, sooo don't know what else to say really. Males naturally put muscle on quicker than females, so that's going to have some influence on things.
Edit: @Schwiggity - Nor would it make a guy turn into Arnold either.0 -
Lifting to failure is "heavy." I do my strength training w/ ChaLEAN Extreme, love it! I love lifting heavy--you feel SO strong! Some circuits require you to lift to failure at 6-8 reps and other circuits require failure by 10-12 reps, so you adjust your weights accordingly. I use mostly 10's, 15's, 20's and sometimes 25's.0
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Good info, thanks for the responses!0
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I started lifting "heavy" a couple of months ago (as opposed to the low weight,high rep rubbish I had been doing)
A PT at my gym helped me workout my "heavy" weights. We did a weight for ten reps. If after that ten I felt I could do 5 more reps the weight went up. When I genuinely couldn't do 5 more reps that was this my weight for that exercise.
It is not an exact science, obviously I was fatiguing over the session but we did it over a couple of sessions to make sure it was as accurate as possible.
It seems to be working well for me. I do 3 sets 10 reps of each exercise. Each time at the end of this I feel I could do 5 more reps of any exercise I move the weights up one level and that becomes my new weight for that exercise.
When I started most of my machine upper body weights were around 21 pounds they are now all around 30 pounds. So I am definitely getting stronger and my I can see my muscles becoming more defined. Good luck! x0 -
My ADD won't let me lift for 30 reps, I'd lose count!!! LOL Lifting heavy for me is 8-10 reps and being able to barely squeeze out that 10th rep.
Go heavy or go home.0 -
My ADD won't let me lift for 30 reps, I'd lose count!!! LOL Lifting heavy for me is 8-10 reps and being able to barely squeeze out that 10th rep.
Go heavy or go home.
Love your new pic, btw, edorice. Lookin good
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Good info, thanks for the responses!
Lifting to failure is by no means required. Refer to what chrisdavey said and program accordingly, based on your goals.0 -
Heavy is a relative term. It can be determined by your health, joints, how you feel that day, what muscle you are using, (large versus small, some smaller muscles require less weight more reps) is the weight cable driven, free weight, body weight, amount of weight. you can go on and on. What is heavy one day is not the next.
I don't equate the number of reps 8-10 or 12-15 or 15-20 as being heavy this is more to do with endurance. Heavy usually refers to the actual kg/lbs that one is able to move against resistance or gravity. Also what are your goals if you want to build muscle some days go heavy but you may get thicker before you lean out. or do you want gain strength go heavy weight low reps, want to increased endurance lighter weight and more reps. DIET is the key, what is your protein intake like. Hard to lift heavy when not eating "clean" and having protein to replenish muscle damage and " good-carbs" in moderation to help with ATP production, muscle repair.
I recommend a certified personal trainer through the American college of sports med to educate you on where to start.
I am a female I do fairly heavy I flat bench chest press 140 lbs, BB free squat 105#, DB bicep curl 30#. usually multiple sets 3-4 and mult. reps 8-12 depending on how i ate, if hydrated, how i feel somedays better then others and am i able to maintain pristine form. this is my .2 cents worth. Start slow, set a goal, lift safe, form is everything 0 -
If you are over 15 reps in good form, then you need to go heavier. Heavier is relative as everyone has said and you heavy now, may not be your heavy in 6 weeks.0
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My ADD won't let me lift for 30 reps, I'd lose count!!! LOL Lifting heavy for me is 8-10 reps and being able to barely squeeze out that 10th rep.
Go heavy or go home.
Love your new pic, btw, edorice. Lookin good
Thank you!0 -
I've taken a weight lifting class in college and later worked with a personal trainer. This is what I've learned about women.
-First, women don't gain the bulk like men. It's a hormone issue - less testosterone means less muscle bulk. So go ahead and lift!
-Second, to get more of the lean, toned, muscle look, the best strategy is to lift a lower weight with lots of reps. At my best, that meant I was bench pressing around 85 lbs, 15 reps in a set, 3 sets. Bicep curls were around 12lbs per hand, same reps. Similar for other muscle groups (but not all women go that far, and like I said, that was my best. Couldn't do it right now!) You want to get to muscle fatigue at the end. High weight with lower reps (maybe 5 per set, getting to fatigue at end) will build more bulk, but like I said, women don't gain a lot of bulk.
So I guess it depends on where your goals are. Sounds like "lifting heavy" means the higher weight/lower reps. I've never been a fan of that, personally, and I really like how I looked doing the toning strategy. Both build muscle mass, btw, so as far as metabolism and body fat % I would guess they're about equal.
Edit: Wanted to add/clarify : The weight you start with depends on you, nobody else. It's what you can do to the reps you want. I started with 35 for bench, but I'd lifted in the past and had a very reliable spot. Any time you're pushing yourself, get a spot ... my husband didn't in high school and ended up with a cracked sternum (dropped the barbel) which still aches 18 years later.0 -
A good program to start with for strength training is 5x5 stronglifts. It is easy to follow, almost seems like you are not doing enough, but it builds quickly, and you start with almost no weight. Since I am older, I use it to make sure I don't overdue it too early. After an injury this winter, I am starting over from scratch, but it is pretty effective. Strength training will not give you the big bulgy muscles but strength is better anyway.0
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As for my goals... at this time my preference is for good tone. I still have a lot of FAT to lose and I focus mainly on cardio - about an hour a day. I want to do some resistance though to insure I'm not losing lean muscle mass along the way.
My body naturally is on the muscular side, so I am a little leery of doing anything that has a tendency to build bulk. When I am closer to my goal weight I'll reassess.
Someone asked about my protein intake... I average 100 grams a day there.
Thanks again. 0 -
If you're really lifting, you're lifting to fail within a desired repetition range. I, too, workout with ChaLean Extreme for weight training, and in it you try to fail between 10-12 in months 1 and 3, and 6-5 reps. in month 2. The key is that you're not lifting so that the 12th rep is difficult, you're truly trying to lift heavy enough that somewhere between reps 10-12 (or 6-8 in month 2), you honestly CANNOT DO ONE MORE REP.
For me, that means, in most cases, I'm lifting 20-25 pounds for overhead and arnold press, 20 pounds for biceps, 12-15 for tricep work, 25-30 for upper back, 25-30 for chest press and chest fly, 12-15 for posterior and anterior delts, and 40ish pounds in each hand for lowerbody work. I've also found that with each 'round,' that as I get stronger, I get tighter and smaller because my body fat % is dropping while I'm increasing my lean body mass.
In addition, I know there are a lot of women who feel as though they start getting too bulky when they start lifting heavy. I thought that at first, too, UNTIL I finally started cutting the body fat. Yes, you may look bulky if you still have a layer of fat on top of your lean muscles...give it time, keep lifting, and you may find that in time, that bulky look will go away as you continue to drop your overall body fat percentage.0 -
I'm presently using 15 20 and 25lb weights and doing about 15 reps with each. I do however alternate once in a while, I switch back to 5lbs lower and increase my reps to double, just to work on some definition as well. I like to mix it up a bit. I'm ready to move up to higher weights, but buying those individual dumbells each time gets expensive.0
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lifting 4-6 reps for me is heavy, 8-12 is moderate, and so forth is high reps. there is no set weight for anyone
THAT!0
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