weight lifting

[LittleAnna]

hi all!!!!

So I'm really interested in weight lifting, yes the myth about women lifting is totally BS. If there is anyone out there who knows alot about weight lifting please contact me!! I would love some tips! thanks 🙂

[KnuckleHead · Accepted solution]

If you want to tone and firm up use light weights with multiple repetitions. If you want to bulk up use heavy weight with fewer reps. Just start slow and the best resource is use the internet. There's a lot of valuable info and programs you can follow and don't pay for anything al you need to know can be done with a little research. I don't know anything about loosing weight because I've never had the problem.

[Heybales]

You are correct, lot of BS.

Here's some great info.

http://www.exrx.net/WeightTraining/Guidelines.html

And then help making a program based on your availale time and resources.

http://www.exrx.net/WeightTraining/Instructions.html

[OiToy]

Hi!

No reason to be afraid - women don't have enough testosterone to 'bulk up' from lifting weights, but if you're concerned, you can start off with light weights (3-5 pounds) and up the repetitions (and perhaps the load) as you get more comfortable. Excercises like tricep kickbacks and shoulder squeezes will help not just with your arms, but strengthening your entire upper body, pectorals and shoulders, which is great for your posture, too. 

With weights, one of the most important things you should focus on is your form - it really does make all the difference. As for bulking - I began lifting in January, working from 3 lbs. up to 8 lbs., and in contrast to my fear of bulking, I've seen my arms become more toned, with that dreaded jiggle gone. There's also nothing else that has made me feel as powerful - it also comes in handy! For example, I've stopped getting my groceries delivered, and am now able to carry everything myself on foot from Trader Joe's to my apartment, thanks to lifting and strengthening 🙂

If you need some guidance/inspiration, adding a couple links to awesome workout videos focusing on lifting for women:

PopSugar's 10-Minute Workout to Tighten the Arm Jiggle: http://aol.it/1wvtkyt

Physique 57's arm workout: https://www.youtube.com/watch?v=X9sPkiIYkHk

Good luck!

[LittleAnna]

Thank you soo much. Big help!!!
Sent from my iPhone

[sjr1]

what about ankle weights?

[Maxit]

New Rules of Lifting For Women, and New Rules of Lifting for Life, are two good resources.  Women should not shy away from lifting heavy.

[SunsetRunner20]

@LittleAnna  Go to www.bodybuilding.com for tips.  I love lifting.

---

@LittleAnna wrote:

hi all!!!!

So I'm really interested in weight lifting, yes the myth about women lifting is totally BS. If there is anyone out there who knows alot about weight lifting please contact me!! I would love some tips! thanks 🙂

---

[trmunson]

There are tons of resources and if you're looking for not SUPER heavy lifting check out FitnessBlender.com.  They have tons of workout videos that incorporate strength training and cardio. You can lift as heavy or as light as you want and I've done lots of their videos. Even if you're not looking to lift heavy, you can check out information on bodybuilding.com as well. My husband lifts heavy and I do not, but I still find lots of information on their website. 

[laddybug3]

I enjoy wieght lifting always have.  Here is my normal weight lifting as of this last month/ last month wieght is in pounds. 

Squat bench: 50, 70, 50 (any higher I need a spotter, but can do up to 115)

Chest press: 20, 25, 15, or 20 pounds

Chest bench: same as chest press, because I am not comfortable to try anything higher. 

Snatch: 10, 20, 10. Hoping to get 15, 20, 15 this months

Kickbacks: 15, 20,15

Leg bench: 100 to 150. (Hurt my knee and get to 200 pounds) 

I don't have time to list more of what I do. 

[SunsetRunner20]

I focus on one muscle group each day and do a volume-oriented workout (i.e. a lot of sets).  I do 8-12 reps per set and take only 60 seconds rest between sets within an exercise and aim for no more than 120 seconds between exercises.  I do cardio in place (e.g. jumping jacks, running in place, hops, etc.) during my rest between sets.  I do 20 sets in a workout.  

M: shoulders, T: chest, W: legs, Th: back, Fri: chest, Sat: biceps/triceps.  

I do calves on Wed, but only 3-6 sets.  I do 20 sets for both biceps and triceps.

During back days, I incorporate power cleans and deadlifts.

[Jadent]

ankle weights put a lot of stress on your knees. Look after your knees, they're important!

[Nick17]

One good resource is a book by Nick Tuminello called "strength training for fat loss" which is good for gaining some muscle tone and losing bodyfat.   Another good resource is Bret Contreras a.k.a. "The Glute Guy".  Tuminello's book is available on several websites and at WalMart and is only about $15.

Alot of folks will suggest Starting Strength or Stronglifts...too generic and more strength based as opposed to working out for changing body composition. 

As one other poster suggested, stay in the 8-12 rep range and focus on a knee dominant exercise (lunge, squat, etc.), hip dominant (kettlebell swing), horizontal push (bench or incline press), horizontal pull (rows), vertical push (overhead press) and vertical pull (pulldowns).  That will give you an excellent full body workout.

[SunsetRunner20]

@Nick17 , good points.  I recommend going to www.bodybuilding.com and checking out the "Shortcut to Shred" program.  It's complete with a strength program w/ integrated cardio, nutrition, and supplementation.  It's very detailed and has several thorough videos...and it's all free!  

---

@Nick17 wrote:

One good resource is a book by Nick Tuminello called "strength training for fat loss" which is good for gaining some muscle tone and losing bodyfat.   Another good resource is Bret Contreras a.k.a. "The Glute Guy".  Tuminello's book is available on several websites and at WalMart and is only about $15.

Alot of folks will suggest Starting Strength or Stronglifts...too generic and more strength based as opposed to working out for changing body composition. 

As one other poster suggested, stay in the 8-12 rep range and focus on a knee dominant exercise (lunge, squat, etc.), hip dominant (kettlebell swing), horizontal push (bench or incline press), horizontal pull (rows), vertical push (overhead press) and vertical pull (pulldowns).  That will give you an excellent full body workout.

---

[mmlohre]

Total myth! I lift and I don't use light weights. Additionally, I am not bulky in any way, shape, or form. I was an avid distance runner and had always avoided weights because of the bulky myth. I added strength training to my routine twice/week and have actually gone down in size. I tend to stick with exercises that work the bigger muscles as I can often be short on time. I do squats at the rack, usually 3 sets of 16-20 depending on the weight I'm using. The bar itself is 45 lbs and I usually add on to that. I will work on pull-ups, push-ups, lunges, bench presses on a stability ball, etc. There are tons of sites out there that will give you great ideas. In order for strength training to be effective, you will need to challenge your muscles. If you are having a hard time getting through a set of squats with 3 lb weights (legs are shaking, breathing is hard), then you are at a good weight. However, for most people, 3 lb weights are too light and 10 to 15 lb dumbells would likely be a good starting weight.

[Nitrofish]

I think you have to figure out what you want to be and or look like.

I started working out and doing my serious lifting about 6 months ago and it was driving me crazy because the size i was looking for should have been happening at a decent rate, but it wasn't.

I soon found out I was doing more cardio than I needed to and it was working against me.

Cardio will eat fat....but when fat is really not there to burn it will go after muscle and that's not good if your looking for a little size.

I am not trying to look like the hulk but a few things did help me out.

1-A good protein powder

2- A pre-workout drink will really help to achieve those really radical workouts.

3-Fish oil tabs

4-Eat well and don,t skimp on your meals. (If i am a little low on calories,my go to is walnuts...lol)

There are things out there that can make a woman have the size of male lifters but it will change your appearance and you may lose that feminine look.

Good luck

Craig

[TandemWalker]

The proposition that cardio will eat fat....but when fat is really not there to burn it will go after muscle is true but only when taken to the extreme.

Our body goes after carbs first, then fat, and third muscle. One would have to have completely depleted both carbs and fat (i.e., being close to starvation) before the body goes into survival mode and starts chewing on muscle mass.

The key in my opinion is to reach a proper balance, with an exercise regimen that includes both some cardio training and also some resitance training; and a diet that is also balanced, tweaked to satisfy the demands of one's particular profile (age, gender, height, weight) and day-to-day demands (work life, exercise, etc.)

TW

[joanjet]

Weights are so important and there's no way you will "bulk up" using them. Women just don't have the right hormones (testosterone) to get bulky, but as we age we lose bone density and weight-bearing exercise is extremely important. I am 64 years old and have been using free weights in my regular exercise routine for 40 years. Upper arms stay toned with bicep curls, front and side deltoid raises, and kickbacks for triceps. Also good to work in bench flies for chest muscles to keep that area firm and lifted. I used to use 25 lb dumbbells in each hand for the flies and curls, 15 for the raises. Now that I am older and a bit more prone to injuries (snow shoveling!) I limit myself to 15 lbs and just 10 for the raises and kickbacks. Enjoy being STRONG...its a very empowering thing.

[SunsetRunner]

If you wanna stay lean, lift weights. If you wanna bulk up, eat plenty of cupcakes!

[robin91791]

I used to run.  I'd run 65 miles in a week.  Then, a few years ago - and to make a long story short - I'm 51 and didn't start running till I was 40, but I became allergic to gluten a few years ago, and until I knew it, was messing up my joints and tendons in hip with the gluten.  I can't run any more due to this, so decided to turn to weights.  My body is sculpturing nice, not muscular or masculine - just nice.  I love lifting, I don't lift too heavy, if I go up in pounds, I drop repitition till my form is good and I lift until I struggle with the last two.

Now - you aren't getting any credit on your fitbit for this the way you should.  You'll have to log in the hours - and you probably burn more calories than fitbit gives you credit for, but your body will show you the pay off even if our wrist activator doesn't.