How much should I be lifting

Happy_Healthy_Babe
Happy_Healthy_Babe Posts: 20
edited December 2024 in Fitness and Exercise
Hi All :-)

I have recently been incorporating weight training to my gym work out and I was wondering how much I should be lifting, I use the weight machines for my upper and lower body. I have been told to use lighter weights and do more reps.....is this correct?

I DO NOT WANT A SIX PACK OR OVERLY BULKY MUSCLES. I wan't nice lean muscle, kinda like the VS Angles.......yes they have muscle but still very femmine.

I am 168cm and weigh 54.5kgs
I would like to weigh 50kg :-)

Replies

  • Lozze
    Lozze Posts: 1,917 Member
    First just the process of lifting weights will not give you a six pack or bulky muscles. That takes a LOT of work and is not something that just happens.

    Second you're already very light. Going to 50kg puts you in the underweight category. Why that number?

    Thirdly, you can't change the shape of your muscles. It's impossible. If you want muscles like the VS Angels you will need to posers them already. If you don't you're out of luck.

    Light weight high reps is useless. What weights are you doing at the gym? Are you using the machineskr free weights?
  • My mother did body building for a few years and the sight of it made me feel ill, that kind of look is just not for me. 50kgs feels right for me, I have a small upper frame but I am rather....er rounded on the bottom with quiet heavy set thighs :-/

    I know I can't simply spot reduce in one area, I am simpling looking for a more proportionate look.

    I use the machines, I work out 3 times a week atm and i do 30mins of cardo and chop and change between upper and lower body, One night I'll do my legs the next I'll do my arms as not to put too much strain on my body.
  • Just lift what feels comfortable, thats as simple as anyone can put it.

    when you feel comfortable lifting heavier, then start going up by 2.5 lbs, or 5lbs, depending on type of weights.
  • low weight and high reps=tone and definition high weight and low reps=power and strength
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    First just the process of lifting weights will not give you a six pack or bulky muscles. That takes a LOT of work and is not something that just happens.

    Second you're already very light. Going to 50kg puts you in the underweight category. Why that number?

    Thirdly, you can't change the shape of your muscles. It's impossible. If you want muscles like the VS Angels you will need to posers them already. If you don't you're out of luck.

    Light weight high reps is useless. What weights are you doing at the gym? Are you using the machineskr free weights?

    WHHHHAATTTT?! I quit. I was going for VS Angel body and now you have taken that away. Thanks Loz- Thanks a lot!

    OP- If you're lifting 3x a week you don't need to break your workout in to body parts. Try to hit each major muscle group once in a full body program. Focus on big muscle groups over smaller ones- Chest, back, butt, Quads, Hamstrings with compound lifts. Arms should come with the upper body exercises. Aim to lift enough weight that you can do 8 reps, but not more than 13, 3 sets per group. It won't take too long because you're cutting out a lot of unnecessary isolation exercises, and it will be a better rounded workout than splitting it up in to groups.

    ETA: and shoulders. I neglected them because I hate working them myself.
  • BazAbroad
    BazAbroad Posts: 248
    Low reps heavy weights for bulk (More muscle)
    High reps lightish weights for toning.
    The more muscle u have the easier it is for fat burning.
    Why not do some light weights with a weekly heavy session, that way you will get strength and endurance, shape tone etc,
    best off all worlds,
  • Jordant107
    Jordant107 Posts: 218 Member
    Strength Endurance
    The aim is to develop muscles that are able to to produce repeated contractions under conditions of fatigue. This requires high repetitions (15+) with light loading (30-50% of 1RM).

    Power
    The aim is to develop fast powerful movements. This requires medium number of repetitions (6-10) with medium to heavy loading (70-80% of 1RM).

    Maximum strength
    The aim is to enable maximum loads to be lifted. This requires low number of repetitions (1-5) with heavy loads (80-100% of 1RM).

    Size with strength
    The aim is to increase muscle size. This requires medium to high number of repetitions (8-12) with medium to heavy loading (70-80%+ of 1RM).
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    Low reps heavy weights for bulk (More muscle)
    High reps lightish weights for toning.
    The more muscle u have the easier it is for fat burning.
    Why not do some light weights with a weekly heavy session, that way you will get strength and endurance, shape tone etc,
    best off all worlds,

    You really don't need to worry about building muscle unless you consistently eat a calorie surplus.

    Low reps + heavy weight = power/ strength
    hi reps + low weight = muscle endurance

    Both will burn fat with a calorie deficit.
  • Lozze
    Lozze Posts: 1,917 Member
    My mother did body building for a few years and the sight of it made me feel ill, that kind of look is just not for me. 50kgs feels right for me, I have a small upper frame but I am rather....er rounded on the bottom with quiet heavy set thighs :-/

    Who said anything about body building? If you don't want to look like a body builder don't exercise like one. (which you're not) It's like saying 'I run for 30 minutes 3 times a week, how do I avoid looking like a marathon runner?' Body builders eat tons of food. They lift incredibly heavy weights. A lot of them take steroids. What you are doing will not result in looking anything close to being like a body builder.

    What 'feels right' about 50kg? What about your body will change when you weigh 50kg as opposed to 54kg? (answer not a lot) It sounds like you want to change your body composition. By lifting heavy weights you will achieve this. Ditch the machines though they are useless. I used them for years and changed nothing about my body. Once I went to free weights my body has changed significantly. I've got smaller, my waist has appeared. I obviously have a LOG way to go BR I'm getting results. Look into a program such as New Rules of Lifting for Women or Stronglifts or any number of programs on the web. NROLFW goes into detail about what heavy lifting will do for you as a woman.

    Heavy lifting is a weight that you can lift 8-10 times and be struggling at the end.
  • Jynus
    Jynus Posts: 519 Member
    There is no such thing as toning through exercising. Thats a stupid myth. Your workout + diet will do one of three things. Grow muscle, keep muscle the same size, or shrink muscle. the rep range is meaningless to this, the muscle will NOT grow/shrink differently if the rep range changes. It might grow/shrink faster based upon doing a more optimal routine, but NOT differently.

    Tone is simply the byproduct of having muscle mass, and low fat. If you're not looking athletic enough with your tone, then you need to gain muscle mass. As such, start doing workout that gain muscle mass. And thats going to takes months and months of hard work to just get a base. If you want to look in the elite range, that will take years.

    And no, lifting heavy for a girl will NOT cause you to sprout muscles all over your body. Read this blog, notice her 'toned' look from lifting heavy vs the normal high rep lifting.

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    As for how much weight you should be lifting: More.
  • turningstar
    turningstar Posts: 393 Member
    I highly recommend the book-"new rules of lifting for women". It will introduce you to free weights, and explain why women don't really get bulky when they lift weights. I have been doing it for 3 weeks and LOVE IT! Feel free to message me with any questions.
  • dane11235813
    dane11235813 Posts: 682 Member
    low weight and high reps=tone and definition


    not true at all.
  • cgray
    cgray Posts: 129 Member
    I am very petite. I use free weights under the direction of a trainer anywhere between 8 lbs. (each arm) to 12 lbs.
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