What constitutes heavy lifting?

[Anonymous]

I always hear that women should lift heavy as they get older. but what constitutes heavy lifting? how many lbs?

[Anonymous]

Enough to challenge you and build muscles. It is not a specific weight. Heavy for me may not be heavy for you.

Good rule of thumb is that the weight you are using should be heavy enough that the last 2 reps are challenging and you don't think you will be able to complete the reps, but you are still using proper form. rep rages should be anywhere from 5-12. I also like the face test. If you are not making an ugly face/grimacing near the end then you are not lifting heavy enough.

Most women tend to go too light on the weights where men tend to go too heavy.

[Anonymous]

It depends on you. How much you weigh, and what your skill and experience level is.

What “feels heavy” will increase over time as you get stronger.

[Anonymous]

PP said women tend to go too light, but, be careful of going too heavy. It is easy injure yourself with these repetitive movements and heavy weights. Go nice and slow as you build strength. The pay off is worth it.

[Anonymous]

Anonymous wrote:PP said women tend to go too light, but, be careful of going too heavy. It is easy injure yourself with these repetitive movements and heavy weights. Go nice and slow as you build strength. The pay off is worth it.

^ This is good advice. Start slow and perfect your form before you add weight. Listen to your body - it will tell you when you are ready to increase weight. Also, do 3-4 sets to get full benefits of each exercise. And be sure you give your body rest to repair after you do weights. I usually buffer days I do weights by doing cardio in between.

[Anonymous]

Anonymous wrote:

Anonymous wrote:PP said women tend to go too light, but, be careful of going too heavy. It is easy injure yourself with these repetitive movements and heavy weights. Go nice and slow as you build strength. The pay off is worth it.

^ This is good advice. Start slow and perfect your form before you add weight. Listen to your body - it will tell you when you are ready to increase weight. Also, do 3-4 sets to get full benefits of each exercise. And be sure you give your body rest to repair after you do weights. I usually buffer days I do weights by doing cardio in between.

I would also suggest working with a trainer before starting a program to make sure you are doing things properly

[Anonymous]

yeah so long as it doesn't make your prolapse worse.

[Anonymous]

Most people who talk about lifting heavy are typically using that as shorthand for a whole approach — compound barbell movements employing a program of progressive resistance. Programs like starting strength, stronglifts, or new rules of lifting for women.

Mostly focused on squat, deadlift, bench press, barbell rows, and barbell overhead press.

As for the actual weight, most people should start with an empty bar to learn form and add weight slowly.

[Anonymous]

That's entirely relative to your personal level of fitness. Benching 275 lbs isn't heavy for Arnold Schwarzenegger in his prime, while that's very heavy for average dudes.

I gauge 'heavy' for an amount of weight where I'd start to struggle to do 5 reps (but safely with good form). It's always good to throw in a set or two with increasing resistance and less reps so you can break through strength plateaus.

[Anonymous]

Bodybuilder here, in general heavy should be a weight you can lift in the 4-8 rep range without compromising form. 8-15 rep range would be considered hypertrophy gains. Anything less than 4 reps would be pursuing PR (personal record) or to get stronger. I think even around 8 reps builds strength over time aka progressive overload.

[Anonymous]

I am a 5’7” 145 pound woman who just sort of started lifting after years of running. I do 10-15 pound weights and lots of reps and it’s a lot for me. For tricep kick backs and things like that I need 5lb weights.

[Anonymous]

“Lifting heavy” is not about the amount of weight or the number of reps. When people say you should “lift heavy”, they are primarily referring to full body compound exercises — squats and deadlifts primarily. Those exercises are fundamentally different than something like bicep curls, and their nos t on your body is totally different.

[Anonymous]

*their impact on your body

[Anonymous]

Anonymous wrote:“Lifting heavy” is not about the amount of weight or the number of reps. When people say you should “lift heavy”, they are primarily referring to full body compound exercises — squats and deadlifts primarily. Those exercises are fundamentally different than something like bicep curls, and their nos t on your body is totally different.

Hmm…really? I think they are actually referring to the amount of weight

[Anonymous]

Anonymous wrote:“Lifting heavy” is not about the amount of weight or the number of reps. When people say you should “lift heavy”, they are primarily referring to full body compound exercises — squats and deadlifts primarily. Those exercises are fundamentally different than something like bicep curls, and their nos t on your body is totally different.

They mean test your one rep max then lift within 70% to 90% of that.