Weight and Resistance Training - how much do you lift?




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blueice10
05-25-2012, 06:19 PM
I was wondering how much everyone here lifted. If you don't mind saying?
Some of you say to say to lift heavy. Well I am curious as to how much you consider weights to be heavy? I have been stuck at 15 pound weights for about 6 months now:( I would like to lift heavier but my arms are not going to do it just yet. I had a goal of lifting 25 pound weights by the end of the year so it is sorta depressing.
I always drink a protein shake after but maybe there is something else I am doing wrong? So I was wondering how much all of you lifted? And is there any way to get my muscles stronger faster?
Thanks for all responses!


nelie
05-25-2012, 06:35 PM
15 lbs for what? Bicep curl? Overhead press? bent over row? Different muscles require different weights.

What do your sets look like? Have you tried mixing up workouts? If you have been doing the same workout for 6 months, that is a long time. Have you tried increasing weight for even fewer sets?

seagirl
05-25-2012, 06:53 PM
I just got 15 pound dumbbells. I do a little routine of bicep, triceps, chest, shoulders, squats. I can do about 10 right now. Triceps lying on my back I can do 1.
I had 10 pounders for a few years and outgrew those.


nelie
05-25-2012, 07:01 PM
And I should also say that heavy depends on the person. It basically means lifting so that you reach fatigue/near fatigue within 8-12 reps or so. If your goal is to progress, switching up your routine and weights is best way to do it. (Depending on the muscle, I have use anywhere between 15 lbs to 200 lbs)

blueice10
05-25-2012, 07:02 PM
I use the 15 pound weights for everything except lateral raises which I use 10 pounders on. I do bicep curls, overhead presses, flys, tricep extensions, squats with an overhead press and about 5 or 6 more that I don't know the names of at this minute. I am trying to get up to 15 reps for three sets before moving up. Is that the right thing to do or should I get heavier weights now?
Thanks!

nelie
05-25-2012, 07:06 PM
I think 15 reps is a bit too many if your goal is strength. Even if you get a heavier weight and can only do a couple reps, then switch to the lighter weight, that is ok. Again, switching up routine/different exercises will help you grow stronger faster. (doing bicep curls? try hammer curls)

I'm also a big fan of body weight exercises such as pushups and squats.

blueice10
05-25-2012, 07:25 PM
Thanks nelie I will get some heavier weights next week. I want to get stronger. One day I would like to be able to lift 50 pound weights. Of course that is a long way off.
Thanks again!

sontaikle
05-25-2012, 07:33 PM
I agree with nelie, heavy really depends on the person and even their size! Sometimes it's a bit better to look at percentage of bodyweight in terms of weight: i.e. being able to overhead press 75% of one's bodyweight (my goal).

I also agree with nelie again that 15 reps a set is actually a lot if you want to build strength. If you can get up to 15 reps then the weight you're using is too light and you'll want to increase. I also agree that bodyweight exercises are great too! I'm a big fan of planks and pull ups.


I know your original question was how heavy everyone lifts, so I'll answer that:

Overhead Press: 75lbs (SO CLOSE TO MY GOAL)
Squats: 90lbs
Bench Press: 75lbs
Deadlift: 130lbs

I probably can move up on some of those because I'm doing too many reps. I should be struggling more...the problem is I don't have a spot.

I know people that lift a lot heavier than me and I know others that lift lighter. The important part is that you're LIFTING and you're not using little pink 3lb weights. So you're moving in the right direction.

If you're unsure of what exercises to do, I love http://www.nerdfitness.com. I was able to make up my own routines using the videos they have there. :)

blueice10
05-25-2012, 08:19 PM
Thanks sont! I looked at the link you posted. Very helpful.
I should mention I do bodyweight exercises. 12 of them including squats, reverse crunches, bicycle cruches, planks, bridges, pendulum and modified push-ups. and some more. It takes me about a hour and a half doing both the weights and body exercises. I do this two to three times a week. That might be a bit long but it wears me out and I feel like I have accomplished something. I don't do lunges though I probably should, they make my head spin, not sure why!?
Anyhow thanks everyone. I just want to get stronger. I used to be able to lift 100 pounds when I was 18, a long long time ago, I want to get back there.
Thanks for the information!!

lucky8
05-29-2012, 07:23 AM
I use different weights for different muscle groups depending on how strong the muscle is.And my weights in my gym are in kgs and lbs
Heres a rough guide , my back seems to be the strongest.
Back 20kg free weights ....35kg pull down
Chest 12.5kg dumbell , 75lbs chest press machine
Biceps 10kg dumbell,
Triceps 10kg Dumbell
legs 135lbs
Abs 211lbs

It ranges everytime i go as if i havent been for while i go little lighter and when i get stronger i go up a few pounds i never stay on the same weights all the time the point is to lift heavier.

my reps are between 4-8 when if i cant do 4 its to heavy if i can do 9 or 10 its to light
HTH

beautifulone
06-28-2012, 12:49 AM
Are the weights and machines at your gyms labelled? I'm curious how you know whether the weights are in lbs or kgs? The reason I ask is because I haven't seen labels at my gym and I'm curious to know what I'm actually lifting!

jamsk8r
06-28-2012, 02:45 AM
Join a gym, buy a New Rules of Lifting book..I actually think the men's book is a better one than the "for women" book, but if you have "I don't want to bulk up" issues, then buy the women's book and it will talk some sense to you. Do the program. Again, join a gym or the Y because then you'll have access to all the free weights and cable happiness your little heart desires. The reps are a little high for true strength work, but it's okay because that will keep you from going too heavy while you learn the lifts, and they're low enough that you'll still get mad beasty strength compared to what you've got now, just from learning to deadlift and backsquat. When you finish that, take a few days or a week off, meanwhile buy a copy of Starting Strength or you can find the gist of it online. That will drop your reps and get you even stronger, if you haven't already gone crazy and joined a crossfit or powerlifting gym or started chasing the swoll as a bodybuilder. ;) By the time you finish SS, you should have enough experience to know where you want to go from there.

ValRock
06-28-2012, 03:04 AM
My goal is about 6-8 reps to failure. I move it up when I can do more than that and do drop sets from my new high, for a few sessions. Meaning, I'll do one set at the new weight and 2 at the old weight. I'm seeing progress a lot more quickly with lower reps than I did swinging around lighter weights.

I max my weights out, about once a month, too. I keep increasing until I can only do one rep (with correct form), at that weight. I'm SUPER sore the day after I do this... but I like to think that's a good sign.

If you want to see progress you have to REALLY push yourself. It's worth it!

Blueberries
06-28-2012, 11:01 AM
I'm doing a modified version of Starting Strength, so I try to add weight to my lifts every workout. I say modified because I'm still eating at a caloric deficit (usually around 2000-2100 calories per day) instead of eating to gain muscle yet. Eating at a deficit and adding weight to lifts is so frustrating, because I can't progress nearly as quickly as I'd like to. I can't wait for the day I can start eating to build muscle!!

Like others said, heavy is relative. I lift heavy every workout, but what was "heavy" for me when I started is not anymore. SS is a 3x5 program, so my workouts look like this:

Workout A:
Squats: warmup sets, 3 sets of 5 at working weight
OHP: warmup sets, 3 sets of 5 at working weight
Deadlift: warmup (I usually don't do DL warmups), 1 set of 5 at working weight

Workout B:
Squats: warmup sets, 3 sets of 5 at working weight
Bench press: warmup sets, 3 sets of 5 at working weight
Deadlift: warmup (I usually don't do DL warmups), 1 set of 5 at working weight

I'm working on learning power cleans, which will eventually replace deadlifts on one of my workouts. Today's working weights will be:

Squat: 132lb
Bench: 80lb
Deadlift: 187lb


Are the weights and machines at your gyms labelled? I'm curious how you know whether the weights are in lbs or kgs? The reason I ask is because I haven't seen labels at my gym and I'm curious to know what I'm actually lifting!

Lift with free weights. All the plates will be labeled with pounds, kg, or both. Ask a trainer about how much the bar weighs, but the standard is 45lb.

krampus
06-28-2012, 12:01 PM
After reading everyone's posts and small rep counts, I'm going to try heavier weights on everything today. I don't think I'm pushing myself enough at all.

Kahokkuri
07-01-2012, 08:53 PM
I increased my weight on a number of machine and free weight exercises the other week but felt really weak/sad when I 6 reps was all I could do before failure. Looks like maybe I was thinking about it wrong!

I can't really compare weights because I'm not doing most of the lifts you ladies are doing. Maybe I should rectify that, too.

Blueberries
07-01-2012, 10:24 PM
After reading everyone's posts and small rep counts, I'm going to try heavier weights on everything today. I don't think I'm pushing myself enough at all.

How did it go?

krampus
07-05-2012, 05:41 PM
Went well! Will let you know how today goes, too. I'm going to double up - normal routine + trying kettlebells for the first time :)

Marchmallow
07-05-2012, 05:51 PM
I also think I'm lifting nowhere near enough. This is my current routine:

chest press: 2/12 @ 10kg
lat pull down: 2/12 @ 15kg
leg press: 2/12 @ 25kg
tricep pull down: 2/12 @ 5kg
squats with bicep curls: 2/12 @ 3kg per arm

krampus
07-06-2012, 12:00 PM
I'm SO SORE after kettlebells. How does anyone do anything with the heavy ones - my hands are really small :(

Kittenmancer
07-30-2012, 04:30 PM
At a bodyweight of 125-130 lbs or so (I haven't weighed myself in ages):
Squat: 155 lbs (weeaaaak)
Bench press: 110 lbs
Deadlift: 187 lbs (also pretty weak)

These are 1 rep max lifts. My working sets are between 3 and 6 reps when I'm doing Smolov Jr., but usually 3 to 5 sets of 5 reps each.

I hate overhead presses, so I avoid them like the plague. Instead I've started practicing Olympic lifts, with clean & jerk at 88 lbs and snatches at 44 lbs (just the bar for now).

SunnySide99
08-03-2012, 01:25 PM
I'm only using dumbbells now and it varies for the exercise I'm doing.

I started at 5 lbs, moved up to 10 lbs and now I'm at 12 lbs. I'm finally seeing some definition and that "line" when you hold your arms out. :)

Now my triceps are another story, but I'm working on it! lol

odalisque0
08-06-2012, 01:34 PM
Honestly, I think programs such as Stronglifts 5x5 and Starting Strength are the BEST. I had to start at lower weights than even they suggest, and it's intimidating at first, but the results are amazing. I can squat 125 pounds, deadlift 175 pounds, and my body looks better than ever!

shcirerf
08-16-2012, 12:48 PM
A few of my current weights. In pounds
Dead lift 155
one arm DB rows, 45
Over hand, lat pull downs, 100
Step ups, 60 total-2 30# DB's
Incline DB BP, 25

katerina11
02-20-2013, 12:12 PM
squat - 200 lb
bench - 115 (weaksauce)
overhead press - 87x5 (never performed a 1RM)
deadlift - 245x5 (no recent 1RM)

I've been weight training since april 2012. Haven't lost weight successfully, but my body has changed shape and I have dropped 1-2 sizes depending on the cut of the clothing item.

I would really like to get to 181, which is why I came back here to 3FC. I am so happy to see that people here lift and lift heavy, at that. :carrot:

krampus
02-20-2013, 01:18 PM
Awww it's fun to look back and read my newbie weight room excitement.

At a body weight of 122-124 I'm here:

DB flat bench press: 50 pounds, prob ready for 55 but not 60.
DB bent over row: 55 pounds (haven't done this in a while)
DB overhead/shoulder press: 45 pounds
Leg press: 200-210 pounds
KB lunge: 70 pounds (2 x 35)
Lat pulldown overhand: 95-100 pounds
Lat pulldown underhand: 110 pounds

crazycatlady33
02-28-2013, 09:35 PM
I have been doing strength training for a while now and I was doing free weights; 160 lb bench, 30 lb dumbell curls, 125 incline press, 25 lb reverse curls (because my forearms were getting sore), and 450lb leg press.

Then I got rear ended and my car totalled in August. I went occasionally to the gym but was having a lot of issues with my back and neck. I am finally better I think and 3 weeks into medifast so I am getting slowly back into it. I benched 105 today and it wore me out a bit. Curled 20 lb dumbells. It's amazing how quick you lose the strength but my husband keeps telling me it come back quicker...who knows. I am just happy to be losing weight.

fitmom
03-09-2013, 01:28 PM
I've never really tracked 1RM with a lot of lifts. However, I've been lifting weights since September 2011 and I've gained a lot of strength.

I started with 5 lb dumbbells, now I'm up to 40 lb ones. And with kettlebells, I began with a 7 lb one, now I'm using a 35 lb one.

I try not to compare myself with what others are lifting too much as everyone is different. All I know is I'm in better shape at 41 than I ever was at 21...that's progress to me. :)

Nikki75
03-28-2013, 05:48 PM
If your muscles are completely fatigued at the end of your last set then the weight is ok, but there is a fine line between fatigued and hurt....don't hurt yourself.

Yesterday was leg day, today I hurt but I will do it again tomorrow.