To all you weight liftin' ladies
Replies
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It takes time to increase! Don't expect to increase every time. More like every 4-5th time.
I do all kinds of stuff, mainly I work on increasing my squats, deadlifts and Olympic lifts. I do Crossfit which is a combo of weight lifting, calesthetics, running, sprinting, etc.. I really only do combo lifts, I don't do isolation lifts, like bicep curls, etc.. I've been lifting heavy for about 1 year.
Squat: started at 45lbs now at 105lbs
Front squat: started at 45lbs now at 80lbs
Overhead squat: started at 25lbs now at 50lbs (<those are the hardest by far)
Deadlift: Started at 50lbs now at 135lbs
Shoulder press: started at 20lbs now at 50lbs
Clean and jerk: started at 30lbs now at 65lbs
Power clean: started at 30lbs now at 80lbs
I don't bench but I work on increasing my push ups, I can do 50 real ones now in a row with short breaks between each 10. I am also working on pullups.
CrossFit is really popular where I live, but I was already really into my Power Sculpt class which is similar, so I didn't get into CrossFit. Your stats are great, especially your push-ups. Is there a reason you don't bench press?
It is extremely uncomfortable on my boobies/implants.
The way I see it is doing pushups is pushing your own body weight up anyhow, so as long as I'm strong with those, I figure I have it covered. A lot of people can lift heavier than me in my class but they are 20-30 pounds heavier. I will need to gain a little more weight if I want to go up on my lifts more. 0 -
Ladies, when you do these heavy weight squats are you doing them on a smith machine or just stand alone? For some reason I do not like the smith machine. I feel like my range of motion is decrease. I believe I should just work on my form with it. Stand alone I have been doing 40lb bar but I know I can do much more but can not lift it up with my arms.
I totally agree. I was doing smith squats, and the range of motion is absolute crap. Not natural. I recently started doing free weight, and while they're scary to me, I feel like it's better for my body.
I hear you on picking it up- use a squat rack. That way it's at shoulder height, all you have to do it step under it and it's on your back already. I'd suggest a spot too
You are doing yourself a HUGE favor by opting for free weight squats vs the Smith. The Smith really doesn't teach correct form, and without correct form, you're not reaping the true benefits on these exercises. Its scary at first, but you'll get used to it. Use a rack like OP said, and get under it. Start with an Olympic bar (45#) and gradually work your way up adding 5-10 pounds at a time.0 -
I do a Body Pump class, so the sets/ reps thing will be hard to measure. Basically each track is about 4-5 minutes long with a variety of slow and fast moves.
Squats and lunges - 20kg (half on each side of the barbell)
Chest - 10kg
Back (including clean and press) I just upped this week to 15kg
Biceps and triceps - still a weakling on 5-8kg, but I do have a shoulder niggle which is stopping me get those higher.
In my bodypump classes I do (in pounds) - the bar is very light weight and not taken into account:
Warm-up: 20
Squat: 50
Chest: 30
Back, glutes, & hamis: 35
tricepts: bar: 25 free weight: 7.5
bis: 20
lunges: on bench same as tris off bench same as bis
shoulders: free weight 5, bar 20
But again this is for a cardio pump class so I do these weights for 5 minutes at a time. In the weight room I do substantially more at 10 - 15 reps.0 -
Ladies, when you do these heavy weight squats are you doing them on a smith machine or just stand alone? For some reason I do not like the smith machine. I feel like my range of motion is decrease. I believe I should just work on my form with it. Stand alone I have been doing 40lb bar but I know I can do much more but can not lift it up with my arms.
I totally agree. I was doing smith squats, and the range of motion is absolute crap. Not natural. I recently started doing free weight, and while they're scary to me, I feel like it's better for my body.
I hear you on picking it up- use a squat rack. That way it's at shoulder height, all you have to do it step under it and it's on your back already. I'd suggest a spot too
You are doing yourself a HUGE favor by opting for free weight squats vs the Smith. The Smith really doesn't teach correct form, and without correct form, you're not reaping the true benefits on these exercises. Its scary at first, but you'll get used to it. Use a rack like OP said, and get under it. Start with an Olympic bar (45#) and gradually work your way up adding 5-10 pounds at a time.
My trainer suggested last night that you use the smith machine if you don't have a spotter, otherwise just don't use it.0 -
Okay so my question is this free weight or machine weight? If it's free weight it's VERY impressive.What are you lifting? How long have you been lifting?
I want to know poundage, number of reps and sets.
I've been lifting for about 5 weeks now (and loving it).
Right now I'm doing:
Bench Press - 90 lbs, 8 reps, 3 sets
Squat Press - 115 lbs, 8 reps, 3 sets
Obviously, I do other stuff, but these are the main ones I really want to improve on.
It is HARD to increase weight!! I feel like just a 5-10 lb increase feels like 20 more lbs!0 -
Ooooh..............me likes.It takes time to increase! Don't expect to increase every time. More like every 4-5th time.
I do all kinds of stuff, mainly I work on increasing my squats, deadlifts and Olympic lifts. I do Crossfit which is a combo of weight lifting, calesthetics, running, sprinting, etc.. I really only do combo lifts, I don't do isolation lifts, like bicep curls, etc.. I've been lifting heavy for about 1 year.
Squat: started at 45lbs now at 105lbs
Front squat: started at 45lbs now at 80lbs
Overhead squat: started at 25lbs now at 50lbs (<those are the hardest by far)
Deadlift: Started at 50lbs now at 135lbs
Shoulder press: started at 20lbs now at 50lbs
Clean and jerk: started at 30lbs now at 65lbs
Power clean: started at 30lbs now at 80lbs
I don't bench but I work on increasing my push ups, I can do 50 real ones now in a row with short breaks between each 10. I am also working on pullups.0 -
I like this thread.0
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Okay so my question is this free weight or machine weight? If it's free weight it's VERY impressive.What are you lifting? How long have you been lifting?
I want to know poundage, number of reps and sets.
I've been lifting for about 5 weeks now (and loving it).
Right now I'm doing:
Bench Press - 90 lbs, 8 reps, 3 sets
Squat Press - 115 lbs, 8 reps, 3 sets
Obviously, I do other stuff, but these are the main ones I really want to improve on.
It is HARD to increase weight!! I feel like just a 5-10 lb increase feels like 20 more lbs!
Well Sweet - I'm impressive then, because yes, I use free weights!0 -
Bench 65
Incline 55 (nursing shoulder issue)
Deltoid raises 12
triceps 30
Seated row 60
Pull ups on the weight assisted machine 30
biceps 15 (shoulder)
All sets are as heavy as I can for 6-8 reps unless it bothers my shoulder and I am such a bad girl because I don't do legs other than running which seems to be toning them very nicely.0 -
I use to weight train heavy prior to baby #3 and herniated disc, I was doing(after a year):
Bench Press - 120lbs - 3 sets of 12
Squats - 190lbs- 3 sets of 12
Since recovering from both baby and disc issue, I have been back at it for several months(mostly rehab), but started strength training again 2 months ago..now I will never do heavy squats again due to my back but for now I do the following:
Bench Press - 45lbs - 3 sets of 10 (last set to failure)
Squats - 45lbs - 3 sets of 12 (slowly increasing each week noting affects on back) (this is still easy for me muscle wise)
Both of those are super-setted with similar exercises...so weigh is lighter
Good luck and have fun, lifting rocks!
WOW on your previous numbers! My trainer wants my goal to be able to lift my body weight (150 lbs) and that just feels SO far away! Sorry about your back - that is just a CRAPPY injury.
Thanks! I can lift my own weight now..I dont work at that weight thou....good goal!0 -
It takes time to increase! Don't expect to increase every time. More like every 4-5th time.
I do all kinds of stuff, mainly I work on increasing my squats, deadlifts and Olympic lifts. I do Crossfit which is a combo of weight lifting, calesthetics, running, sprinting, etc.. I really only do combo lifts, I don't do isolation lifts, like bicep curls, etc.. I've been lifting heavy for about 1 year.
Squat: started at 45lbs now at 105lbs
Front squat: started at 45lbs now at 80lbs
Overhead squat: started at 25lbs now at 50lbs (<those are the hardest by far)
Deadlift: Started at 50lbs now at 135lbs
Shoulder press: started at 20lbs now at 50lbs
Clean and jerk: started at 30lbs now at 65lbs
Power clean: started at 30lbs now at 80lbs
I don't bench but I work on increasing my push ups, I can do 50 real ones now in a row with short breaks between each 10. I am also working on pullups.
CrossFit is really popular where I live, but I was already really into my Power Sculpt class which is similar, so I didn't get into CrossFit. Your stats are great, especially your push-ups. Is there a reason you don't bench press?
It has a weird effect on my implants...I don't like the feeling.0 -
It has a weird effect on my implants...I don't like the feeling.
Out of curiosity...how long has it been since your surgery? I'm about 3.5 years out from my last surgery (bilateral mastectomy + reconstruction with implants). The first couple of years I couldn't STAND doing any sort of exercise that pulled on my chest muscles. I only *just* started strength training again (since before cancer in 2007), but I find that as long as I keep the weight very low I can handle doing bench presses now. (Note: this is on a Smith machine, so I'm getting some help at keeping the weight very, very low.) It felt fine during, and only a little stressed afterward. I'm encouraged, and hopeful that I'll be able to get the strength I had pre-cancer back again.
Michelle0 -
LOVE this thread!! of course now I feel like a wimp
Im fairly new to lifting-started a couple months ago.
Squats- started at 65 now at 95 3x8
bench press- started with the bar now at 70 5x50 -
bump0
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Fantastic weights! I work in kgs and after converting these values are brilliant! How have you trained to be able to do pull ups...i really struggle with these?0 -
That means you're doing it right then! When someone can add 20lbs to their workout, that means that they were under achieving previously.What are you lifting? How long have you been lifting?
I want to know poundage, number of reps and sets.
I've been lifting for about 5 weeks now (and loving it).
Right now I'm doing:
Bench Press - 90 lbs, 8 reps, 3 sets
Squat Press - 115 lbs, 8 reps, 3 sets
Obviously, I do other stuff, but these are the main ones I really want to improve on.
It is HARD to increase weight!! I feel like just a 5-10 lb increase feels like 20 more lbs!
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Doesn't sound like a muscle building thread here. And you can't gain muscle on a calorie deficit anyway. That's why there are bulk up cycles in bodybuilding. And why go to 4 sets of 12 if strength would be the goal? To increase strength, 12 reps is very high.Not a lady, but key to increasing weight in those areas is making sure you're eating right. If you don't pull in enough protein your muscles will not grow, you don't HAVE to have Ahhhnold's muscles to lift, and believe me if it was THAT easy to put on muscle there would be no bodybuilding competitions..
I would, if you don't mind the advice, go to 4 sets of 12.
This is muscle endurance training then and doesn't increase strength. It's like a long distance runner trying to increase their 40 time, but just running longer durations. If they wanted to increase their 40 time, they would have to run sprints and not run longer distances.--since you're doing more reps you are fatiguing your muscles more. The only caveat I have to that is, on the 4th set.. don't count. Go until you physically can't do any more (called training to failure). Allow less than 1 minute rest between reps. You will see a difference. My wife has upped her game pretty well in 2 weeks of this, even with some health problems.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I agree here too. There's still a lot of "old" fitness information being passed around and it paralyzes many achieving their actual goals. With the access to research and studies, more trainers need to keep studying and researching rather than just get their cert and just trying to make money.Are you trying to build muscle or just get toned? The trainer at the gym suggests I do weight training 3 times a week. I haven't lifted weights in years because I have a tendency to bulk. I have been using yoga as my strength training. He showed me some lifts yesterday with the weights. I only did 2 sets each 15 reps. I just want to tone though, so I am not lifting much weight at all, but by #12 it starts to get difficult, especially if it's slow and controlled. Looks like you are trying to build mass and strength. I trained like that in high school when I was in power lifting. Now I don't care about the amount I can lift.
Depends on what you're trying to accomplish. I think the amount you're using now is more than enough, in fact, I would probably do less weight and more reps. You can take a look at what the trainer had me do yesterday and see I didn't lift much weight at all and still got a great workout with arms swelling up and everything. It's not in my diary, but the plank pushups were what gave me the most trouble. (plank position on forearms and alternating up and down using left or right arm)
Oh, also in my powerlifting days we would do a workout like this:
1x10 of a certain weight
1x8 of slightly higher weight
1x5 of higher weight
1x3 of highest weight
I would definitely reccommend a spotter though if you try that. This way of lifting would help you increase the amount you can lift if that's your goal.
I don't want to be a body builder or anything, but I've been reading the New Rules of Weight Lifting for Women and he says that the way to tone IS to lift heavier weight with less reps. My trainer at the gym agrees with this and so far, I have gotten leaner. My shoulders are bigger, but not in a bad way. I guess I don't really bulk up - the author says that no woman will bulk up from heavy lifting because we don't have testosterone, but I have to think this can't be true for every woman.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Don't "T" your arms out as much. Try bringing your arms in a little closer to the body. This will hit the triceps a little more, but as you increase the strength in them, then your push ups will get better.Anyone have any advice on getting better with push-ups? I SUCK at them! I can do about 10 at a time on my feet...then a break and then MAYBE 8 or so more and I'm on my knees. I do a lot of back exercises and core exercises - I just can't figure out why I'm so bad at them. As of now, I just blame it on the fact that I have really long arms. :laugh: My arms span is 6'1"!
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
What are you lifting? How long have you been lifting?
I want to know poundage, number of reps and sets.
I've been lifting for about 5 weeks now (and loving it).
Right now I'm doing:
Bench Press - 90 lbs, 8 reps, 3 sets
Squat Press - 115 lbs, 8 reps, 3 sets
Obviously, I do other stuff, but these are the main ones I really want to improve on.
It is HARD to increase weight!! I feel like just a 5-10 lb increase feels like 20 more lbs!
The main ones: 5 sets of as much as I can do, reps decreasing naturally each set. Usually train within the 4-6 rep range though.
Bench Press: 110lbs.
Standing Shoulder Press (strict, no use of legs to push): 77lbs.
Squats: 143lbs.
Deadlifts: Anywhere 154-198lbs (I change the weight each set)
I've been lifting consistently since June '10. Didn't start squats & deadlifts at all though until last April/May time, and I had previous experience with bench and shoulder press before I started consistently in 2010.
5 weeks is good to get 90lb bench press 3 sets of 8!! I took around 5 months to get that for a 1RM!!0 -
im new to lifting xx0
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How did I miss this?
my bench press started at 80 and now 105
my strict shoulder press started at 78 and now 97
my split jerk is 125
my 1RM deadlift is 250
front squat 150
back squat 185
overhead squat 105
clean and jerk 115
Max rep KB swing with 24kg is 15
Just as a side note, I am a thick girl, so I can push and pull a little heavier. Currently nursing a bad knee so I'm afraid my squat is going to suffer as a result.
Love the avatar! Happy Canada Day!0
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