If you are a fairly small woman, what does "lift heavy" mean to you?

[Anonymous]

I'm totally not a gym person, but have found going to circuit classes helpful in learning appropriate weight amounts for various activities and number of reps to aim for. Also corrections on form have been valuable.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

It’s this. It has nothing to do with the amount of weight itself.

Can you expand on this? Surely the amount of weight matters a little? I mean I could do the above reps with 2 lb weights and I would not struggle with the last reps. So the amount of weight is relevant, yes?

Yes, but that's specific to you. People are answering the question as a small woman that lifts heavy. But what "heavy" is is different by person. When you get to fatigue is heavy for you. If you're just starting out, maybe 2lbs is heavy. If you've been at this a while, maybe 20lbs is heavy for you.

[Anonymous]

Kettlebells have helped me lift heavier and see some results.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

It’s this. It has nothing to do with the amount of weight itself.

Can you expand on this? Surely the amount of weight matters a little? I mean I could do the above reps with 2 lb weights and I would not struggle with the last reps. So the amount of weight is relevant, yes?

I’m not the person who wrote that but what they mean is that the weight you use should be hard to do the 3rd set, so whatever that is for you.
Also, I’m 50 and 5’1–I only used to use 5-8lbs and now I use 15-20lbs. You’ll start to see your strength increase

[Anonymous]

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

Interesting (OP again). Someone on Reddit told me that the key to lifting heavy was to go for the amount of weight that limited your reps, so that you could "work to failure." So basically if I can comfortably do 20 reps with 8lb weights, go to 10 and see how far I can go with those, then go to 12 and see how far I can go with those.

I think one issue with dumbbells is that you are dealing with stability (much easier to create stability pressing a 30 lb barbell, than two 15 lb dumbbells) but I wonder if there is benefit to this? I feel like there must be benefit to forcing my body to stabilize dumbbells through an overhead press and keep the motion smooth and even, since that would be easier with a barbell that is naturally more stable as it distributes the weight and holds it together at the same time?

Stability comes from your core not from the the body part that is lifting.

[Anonymous]

Heavy means only being able to do about 5-8 reps with good form. Basically, 75-85% max.

[Anonymous]

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

Interesting (OP again). Someone on Reddit told me that the key to lifting heavy was to go for the amount of weight that limited your reps, so that you could "work to failure." So basically if I can comfortably do 20 reps with 8lb weights, go to 10 and see how far I can go with those, then go to 12 and see how far I can go with those.

I think one issue with dumbbells is that you are dealing with stability (much easier to create stability pressing a 30 lb barbell, than two 15 lb dumbbells) but I wonder if there is benefit to this? I feel like there must be benefit to forcing my body to stabilize dumbbells through an overhead press and keep the motion smooth and even, since that would be easier with a barbell that is naturally more stable as it distributes the weight and holds it together at the same time?

Yes, 20 reps means the weight is way too light.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

Interesting (OP again). Someone on Reddit told me that the key to lifting heavy was to go for the amount of weight that limited your reps, so that you could "work to failure." So basically if I can comfortably do 20 reps with 8lb weights, go to 10 and see how far I can go with those, then go to 12 and see how far I can go with those.

I think one issue with dumbbells is that you are dealing with stability (much easier to create stability pressing a 30 lb barbell, than two 15 lb dumbbells) but I wonder if there is benefit to this? I feel like there must be benefit to forcing my body to stabilize dumbbells through an overhead press and keep the motion smooth and even, since that would be easier with a barbell that is naturally more stable as it distributes the weight and holds it together at the same time?

Stability comes from your core not from the the body part that is lifting.

Yes, I know that but presumably your core muscles have to work harder to stabilize two 10 lb weights than on 20 lb weight when lifting overhead, yes? So there may be benefits to working with two weights versus one if the total weight is the same.

[Anonymous]

Anonymous wrote:Heavy means only being able to do about 5-8 reps with good form. Basically, 75-85% max.

Thank you, this is a very helpful guide.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

It’s this. It has nothing to do with the amount of weight itself.

Can you expand on this? Surely the amount of weight matters a little? I mean I could do the above reps with 2 lb weights and I would not struggle with the last reps. So the amount of weight is relevant, yes?

Yes, but that's specific to you. People are answering the question as a small woman that lifts heavy. But what "heavy" is is different by person. When you get to fatigue is heavy for you. If you're just starting out, maybe 2lbs is heavy. If you've been at this a while, maybe 20lbs is heavy for you.

This exactly.

[Anonymous]

I’m tall with a small frame (19 BMI). I prefer bodyweight exercises, but my trainer doesn’t consider them lifting heavy. For me, only machines provide consistent measurement of progress. I balance a full body workout 2-3 times a week with walking and yoga.

Some people say the machines aren’t as good as free weights but I enjoy the stability, safety, and isolation. It’s easier for me to have good form without adding balance to the mix - I do yoga for balance and mobility.

On heavy lifting days, I do a full-body series of exercises (leg press, glute kickbacks or leg curl, leg extension, ab/aductor, pull ups or lateral pull downs, tricep dips, seated row, chest press, shoulder press). Three sets of 10 as heavy as I can handle without compromising form. Takes me an hour with rests in between.

I joined a gym, started this program in October, and I’ve gotten way stronger. Good luck!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

Interesting (OP again). Someone on Reddit told me that the key to lifting heavy was to go for the amount of weight that limited your reps, so that you could "work to failure." So basically if I can comfortably do 20 reps with 8lb weights, go to 10 and see how far I can go with those, then go to 12 and see how far I can go with those.

I think one issue with dumbbells is that you are dealing with stability (much easier to create stability pressing a 30 lb barbell, than two 15 lb dumbbells) but I wonder if there is benefit to this? I feel like there must be benefit to forcing my body to stabilize dumbbells through an overhead press and keep the motion smooth and even, since that would be easier with a barbell that is naturally more stable as it distributes the weight and holds it together at the same time?

Stability comes from your core not from the the body part that is lifting.

Yes, I know that but presumably your core muscles have to work harder to stabilize two 10 lb weights than on 20 lb weight when lifting overhead, yes? So there may be benefits to working with two weights versus one if the total weight is the same.

No. There's is benefit to doing unilateral work, like alternating shoulder presses with dumbbells. But try holding a 60 pound barbell over your head...also requires stability and strength.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

Interesting (OP again). Someone on Reddit told me that the key to lifting heavy was to go for the amount of weight that limited your reps, so that you could "work to failure." So basically if I can comfortably do 20 reps with 8lb weights, go to 10 and see how far I can go with those, then go to 12 and see how far I can go with those.

I think one issue with dumbbells is that you are dealing with stability (much easier to create stability pressing a 30 lb barbell, than two 15 lb dumbbells) but I wonder if there is benefit to this? I feel like there must be benefit to forcing my body to stabilize dumbbells through an overhead press and keep the motion smooth and even, since that would be easier with a barbell that is naturally more stable as it distributes the weight and holds it together at the same time?

Stability comes from your core not from the the body part that is lifting.

Yes, I know that but presumably your core muscles have to work harder to stabilize two 10 lb weights than on 20 lb weight when lifting overhead, yes? So there may be benefits to working with two weights versus one if the total weight is the same.

No. Theirs is benefit to doing unilateral work, like alternating shoulder presses with dumbbells. But try holding a 60 pound barbell over your head...also requires stability and strength.

There are exercises you cannot do with a barbell though. Chest fly, rear delt raise, skull crushers, etc. As well as a ton of exercises that can be done unilaterally with dumbbells and only dumbbells, as you note (earlier today I did alternating dead bugs on my back with 10lb dumbbells in each hand -- a great core exercise but only accessible with dumbbells). And then you can also do a lot of the same exercises you can do with barbells, with dumbbells.

If you are working out at home, dumbbells are a no brainer (pun intended) and offer greater flexibility and more options, plus are easier to store. Barbells are fine if you have access to a gym and like working out there, but they are not necessary.

[Anonymous]

Anonymous wrote:

Anonymous wrote:For me, heavy lifting is defined by my reps. I usually do 3 sets. Set 1 I aim for 8-10. Set 2, 6-8. Set 3, 4-6. By the last rep, I am struggling to keep my form in place.

It’s this. It has nothing to do with the amount of weight itself.

Agree. I aim for heaviest weight I can 3 sets of 10-12

[Anonymous]

I’m 5’6” and 132 lbs. I don’t lift regularly, but when I do, I use machines. For the muscles under my armpits, I pull around 75 lbs. I’m not that strong and that’s like level 3. I use 30 lbs for biceps and triceps.