female strength trainers....

aprilbriann
aprilbriann Posts: 72
edited October 3 in Fitness and Exercise
How much weight are you lifting and how many reps? How long have you been lifting and what did you start out with?

Replies

  • FitCoachJen
    FitCoachJen Posts: 139 Member
    How much weight - depends on the exercise
    How many reps - depends on the goals
    How long - ~6 years for me, started when I was 21.

    I *usually* lift for 3 sets of 12, standard for hypertrophy goals. Currently lifting heavy (3 sets x 6 reps) for upper body to increase strength and doing endurance (3 sets x 15 reps) on lower body because I'm training for a 1/2 marathon and can't afford to put on any lower body muscle.
  • aprilbriann
    aprilbriann Posts: 72
    How much weight - depends on the exercise
    How many reps - depends on the goals
    How long - ~6 years for me, started when I was 21.

    I *usually* lift for 3 sets of 12, standard for hypertrophy goals. Currently lifting heavy (3 sets x 6 reps) for upper body to increase strength and doing endurance (3 sets x 15 reps) on lower body because I'm training for a 1/2 marathon and can't afford to put on any lower body muscle.

    Thanks for the input. Unfortunately I don't know the names of most of the excercises to ask about specific ones. I just do them. Ha. I don't remember peoples name well either!
  • laughingdani
    laughingdani Posts: 2,275 Member
    Most people go by this rule....

    If you want to bulk up then you want something heavy enough to where you can do about 6-8 reps.

    If you want to stay lean 12-15 reps is good.

    The last 3 reps of each set should be slightly difficult. If not, then you need heavier weight.
  • Elleinnz
    Elleinnz Posts: 1,661 Member
    Reps depends if I am doing a heavy or a light session.... Heavy 8 reps /light 15 reps

    Incline Barbell Press - Bar plus 30kgs (65lbs)
    Swiss Ball DB Press - 14kg DBells (30lbs)
    Box Squat - Bar plus 10kgs (22lbs)
    Leg Press - Sled plus 100kgs (220lbs)

    I read two books by Mirriam Nelson - Strong Woman Stay Young / Slim many years ago - and that first got me into Weights.....once I started doing it I just always loved, and when I decided to get fit and healthy the first thing I did was get a good Personal Trainer and get lifting....

    For anyone starting out I can really recommend Mirriams programs (especially if you are a bit older).....
    Once you are hooked , the best book I have read / used is : The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess Lou Schuler & Alwyn Cosgrove
  • laughingdani
    laughingdani Posts: 2,275 Member
    Oh and I just realized we are neighbors!! I live right across the state line in AL! :smile:
  • aprilbriann
    aprilbriann Posts: 72
    Oh and I just realized we are neighbors!! I live right across the state line in AL! :smile:

    That's so cool! We were at the shrimp festival last night! We live right off of Perdido Key dr
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