lifting heavy for women ?

lucylou9701
lucylou9701 Posts: 194
edited October 2024 in Fitness and Exercise
I am interested in finding out how to lift heavy for women... how should I start? Some sites say to lift as heavy as I can for 12 sets and do 3 reps of that others say different things... I know it comes down to what i am comfortable with but I have never lifted weights in my life and I have no idea what to do can someone tell me what they do like

dumbell curl (3 reps)
lung with bicep curl blah blah blah
ect....

Just to give me an idea of what to do please :)
Also any tips pointers things that work you or just information about lifting heavy for women would be greatly appreciated!
Thanks in advance... Love you all!

Replies

  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    I am not the biggest fan of curls.

    I would start with some compound lifts, don't focus too much on single
    Dead lifts and squats for example <--- my favorites :]

    My new routine is a 5/3/1 hoping to see some good strength gains :]
    I did 8x3 and 5x5 before. 12 reps sounds a little too high

    I would suggest reading the new rules of lifting or starting strength. Good tips :]
  • Rae6503
    Rae6503 Posts: 6,294 Member
    I'm kind of doing New Rules of Weight Lifting for Women and would definitely recommend the book to a new lifter.
  • trelm249
    trelm249 Posts: 777 Member
    There are a host of women who lift heavy on here. Feel free to find some of the New rules of Lifting for Women threads.

    Lifting heavy isn't any different for women than men. It's just more of a power lifting style mentality that focuses on strength gains rather than getting bigger.

    Working sets are typically in the 4 to 6 rep range. Focus on compound moves and free weights.

    I will defer to some of the ladies to go farther with this.
  • Jay0hwhy
    Jay0hwhy Posts: 63
    i agree with PP--

    read new rules of lifting for women- its a great resource when getting started and has about 6 months worth of routines to start with.

    with that said i also agree with starting out with things like squats/deadlifts
  • joejccva71
    joejccva71 Posts: 2,985 Member
    Barbell Flat Bench
    Barbell Military Press
    Barbell Bent Over Rows
    Pullups
    Deadlift
    Squats
    Calf Raises (4 sets / 8-10 reps)

    Lift Heavy. Do 4 sets per exercise. Do 4-6 reps per set. If you can do more than 6 reps, increase the weight by 5lbs at a time.
  • livindreams
    livindreams Posts: 24
    Pick up up oxygen magazine....great tips and this month they have a whole body weight lifting routine to get fit for the new year. :)
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    Barbell Flat Bench
    Barbell Military Press
    Barbell Bent Over Rows
    Pullups
    Deadlift
    Squats
    Calf Raises (4 sets / 8-10 reps)

    Lift Heavy. Do 4 sets per exercise. Do 4-6 reps per set. If you can do more than 6 reps, increase the weight by 5lbs at a time.

    I like this recommendation. I'm leaning more towards 6-8 reps moderate heavy, 4-6 heavy. This will build strength and muscle with proper nutrition.
  • kensky
    kensky Posts: 472 Member
    I do Mark Rippetoe's Starting Strength program. All compound barbell lifts, 5 sets of 5 reps, as heavy as you can do with top priority placed on form.
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    CrossFit's main site has some excellent tutorials for proper lifting techniques to avoid injury. Start by perf proper tech with a PVC pipe & progress to a 35# bar. You can then up ~10# per week as long as you can maintain proper technique. Never sacrifice technique for heavier weights! That's how injuries occur! Good luck, start slowly & build!

    http://crossfit.com/

    Go to exercises & demos; multiple choices from there including Olympic lifts and more!
  • ncahill77
    ncahill77 Posts: 501 Member
    there is nothing wrong with heavy lifting at all, BUT if you have never lifted before or it has been a long time you need to build some endurance muscle first, do a few weeks of lighter weight lot of reps then move to heavier lifting, your joints, tendons and ligaments will thank you!
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    Here are some groups on here:

    http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

    http://www.myfitnesspal.com/forums/show/788-women-strength-training

    Right now I'm doing NROF4W and loving it.
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