Benefits of lifting weights female reddit I mostly focus on large compound lifts. You are correct in that lifting heavy weights will help you as a woman get a more toned, leaner physique but that shouldn't be the only reason you lift weights!!! Mar 6, 2013 · Psychology instructor Andrea Mercurio, who lifts weights and boxes, is researching women's attitudes toward strength training. The shift over the last couple of years has been awesome. LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). I know lifting makes certain people look very thin and nonmuscular, but can't you achieve that same thing with cardio? Aug 19, 2024 · Body weight: using your own body weight and the force of gravity to perform various movements (e. Powerlifting and Oly lifting are more closely related than, for example, rowing machines and Oly lifting. Not trying to be snarky but why do people take supplements at all? Supplements are so insanely unregulated that even if creatine was proven to be 100% beneficial beyond a doubt - there is nothing to stop supplement companies from putting sawdust in a jar and labeling that creatine and selling it with no repercussions. Thanks for putting this up!!! One day I wish to not be the only female in the weight room of my gym!!! DON'T BE AFRAID OF LIFTING HEAVY WEIGHTS. presumably you’re aiming for fat loss, as opposed to weight loss, and strength training is the best way to ensure that the weight you lose is indeed fat. On the second week's weighing, note how much weight you have gained/lost. i would only lift heavy 3 times a week max. Start w/ low weight, high reps. Basically, if you’re training for muscle endurance and can still continue as you’re surpassing 16 or so reps, you would want to consider going Why bash lifting weights, it’s totally simple it’s not difficult if you’re against lifting just stay silent and don’t lift weights, do something else. Sep 29, 2023 · Weight lifting is the Holy Grail of exercises—it keeps you lean, strong, healthy, and happy. Lifting is super super fun, especially once you let go of the stupid myth that lifting weights makes women bulky (again, seriously, you won't. I also discovered that i piled on more muscle than i did using heavy weights to exhaustion. But women who train regularly, reduce their risk of death from heart disease significantly. Falls are the leading contributor to death in seniors. Jul 24, 2018 · Weight training and female hormones is becoming a popular subject for women wanting to optimize both their health, and their physiques. Having the habit keeps you stronger in old age. So, I've accidentally stumbled upon a comment section on Instagram where a few women would say how heavy lifting is bad for pelvic floor due to female anatomy, how women can't lift anything that is more than 3/10/15 kilograms (approximately 6/20/30 lbs freedom units), etc. I’d say no. You develop power and explosiveness by 1. If you've lost weight, keep doing what you were. You don't just walk in, deadlift your 1RM and then leave. The majority of women do not have the testosterone levels or genetic potential to pack on muscle like your average man can. Jul 1, 2023 · Weight lifting training for women is crucially significant due to the numerous advantages, which include stronger bones, a quicker metabolism, maintaining muscle mass, and lowering stress levels. X3 was good for me because all the workouts were only 30mins, and were either fully body weight or required minima equipment (dumbbells or bands, a pull up bar. The last section (relationship between weights and reps) helps explain how to choose weight. 1 rest day. I've been lifting for about 16 months now, and one of the things that i'm struggling to understand is how anyone can lift weights within a few hours of waking up. So, my weight training days will go down to 1, sometimes 0 days a week for weeks at a time. However, if youre form is perfect, it's still good to lift heavy on thr DL/Squat once a week Heavy lifting generally consists of lifting at least 75 percent of the most weight you can lift for a single repetition on a particular exercise. You are female, like myself. If the numbers don't add up, most likely, you underestimated how many calories you've eaten or overestimated the calories you expended. Lifting mostly targets the skeletomuscular system and offers very few cardiovascular benefits. Seriously, 2 months of light lifting (the researchers actually prevented them from getting their heart rate up too high) for a year of mental health benefits? Hi there, currently found myself at the tailend of summer holidays with nothing on (just graduated uni). Make it something you have as part of your daily schedule, rather than something you do when you feel like it. "cardio") and anaerobic (e. But, only 20% of women lift weights regularly. Again, the best workout is the one you enjoy doing AND will keep doing! If you like running, go run. in most of my lifts, if i increase the weight about 30%, that's normally all i can do for a 1RM. The result is stronger, denser bones. Humans are born to run, not to lift weights, and these activities activate a primal part of the brain responsible for endorphin production. Lifting weights can also be about challenging outdated ideas of how women “should” be. It also builds confidence because you feel better knowing you look better, knowing that you're stronger and more capable physically, and knowing Aerobic (e. If you like weights, go lift. you don't have to start a bro split where you hit the gym 6 times per week, spending 90 minutes obliterating a muscle group everyday. It looks ridiculous, I have to work to correct that. I used to go up in weight every other week, I'm going to try doing the same old exercises I've done for years and only going up in weight once a month. Trust me, make sure you're doing some light weight lifting while you're trying to lose weight. The times when I went down to zero weight lifting days per week vs 1 day per week were very obvious. I'm not a fitness expert, but weight lifting, even while overweight is super important for a handful of different reasons. I'm 44F, 5'3", 130lbs. if you Weight training is a great way to prevent injuries while swimming and living life. I personally believe that machines are superior to free weights outside of heavy compound movements. Lifting was largely focused on more reps and lower weight and incorporating isometric holds. Even the program I follow, the woman who seems to be fairly close to my size lifts usually around 20lbs. I have a rower (LIT Method) that also doubles as a workout machine with classes and such that do a lot more full body workouts and targeted workouts. Postmenopausal women were more likely to experience sleep disruptions than premenopausal women in the same age group. That's why I specifically referred to weight training and not at-home workouts. Skeletal muscle is capable of very rapid growth compared to bone and ligaments/tendon. Voice is determined largely by the length and thickness of the vocal cords, which are not actually cords really, but that's besides the point. Jan 31, 2025 · Lifting weights, or strength training, is great for your health. Dorian Yates mentioned this on JRE. One of the most important points in this paper is that with all these older ladies doing serious weight lifting week after week for several months, there was only one mild injury! "A single adverse event occurred in the HiRIT [high-intensity resistance and impact training] group during the more than 2600 training sessions. 2 yesterday, because I've been eating around 2,000 per day), because I lift 5-6 days a week. However, bw felt less "satisfying" after a year of free weights, so I decided to focus on burpee variants due to them being full body, and generally harder, and also the cardio component. There are other training benefits associated with lifting heavy weights, which implies a higher intensity, like training specific energy systems that don’t require oxygen to create energy. i discovered no matter how light a weight was (within reason) if i slowed the exercise down enough i would still get the 'trembles' without the risk of injury. The clusterfuck in Crossfit comes from a lot of directions, but from an Oly POV the main problems are using high-skill lifts for conditioning purposes, lack of QC and illogical programming. You actually won't get that way from weight lifting at all. my build is pretty good I see a lot of posters here and other other subs talking about being able to lift a large amount of weight which I think is really cool! I love seeing other women lift a lot. This is critical especially for older women, who face risks of osteoporosis if they do not do weight-bearing exercise. So idk why you wouldn’t…you get healthier, prolong muscle use, look better, feel better…being stronger helps with more every day tasks…so idk why you wouldn’t I hope this doesnt come off patronizing, I just wanted to express admiration. i brought myself back by lifting light weights, really slowly with perfect form. to build muscular endurance. Running is great for bone health as there is a lot of weight bearing and impact! You can do some empty squats or pushups if you want but cardio is all great! It's much the same with lifting belts. Doing ab crunches or push ups for hours on end will just burn you out in a few weeks. but for this norwegian program, this means i'm doing 3 sets of 5 reps, 6 days a week? with my current lifting until exhaustion, my muscles are fucked for several days after a lift. If you lift 100 lbs in 1 second and it takes me 2 seconds to lift 100 lbs, you are more explosive or possess more power. People who just lifts weights might not be able to activate the core and scapula as well as someone who trained bodyweight so there will be less carry over. Asymmetrical lifting requires more care about the form and for some is dangerous. It's a problem that occurs more often with endurance exercises. So, I'm starting a new workout program that uses lower weights with higher reps (12+, mostly 15). Think of it like brushing your teeth, showering, combing your hair, and etc. Oct 30, 2024 · Weight-bearing exercise benefits bone health in several ways. Since you say you're already thin and not trying to lose weight, what you might notice with dumbells or any kind of weights (machines included) is that your muscle will be stronger and your arms might get slightly smaller but with a bit of definition. Similar thing happens to skinny guys who turn up to lift. Some research suggests that women shun lifting as a guys’ activity—and that they think those guys on the weight floor are passing unflattering judgment on weight-lifting women’s physiques Eventually there are diminishing returns but as others say weight bearing is the best way to work on no health. Strength helps with balance and preventing falls. You see it in most programs - start with a weight you can do for 12 reps for 3 sets. Mar 11, 2024 · Strength training is good for everyone. I have fibromyalgia and hypermobility am female 4'11 112lbs and love to lift, I have lifting gloves and straps, old broken thumb is weak and a lifting belt and it seriously increased my lifts and I have a boots, thighs and still my little waist, get ya self some kit you won't regret it. In general we don't get bulky because we don't have a lot of testosterone. I used to do alot of cardio and now I transited to primarily lifting weights and feel alot better mentally when I focus on lifting weights, but about 2wks ago before the gym shutdown I started doing both cardio and weights because the weights helped me build muscle and stay lean and the cardio was a form of active recovery and I also wanted to There are pros and cons to weight lifting for weight loss. If you've gained weight, further reduce calories. ) check out a few of those routines, you could easily select a few of the body weight only routines, and doing those along with one hard lifting day and you’ll still get some results The old things still work. The belt supports your core muscles through intra-abdominal pressure when lifting really heavy weights. But keep in mind to begin gradually and exercise carefully while being guided by a qualified coach. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Afterwards, do a couple cool down sets at my recent PR and see if it feels okay. if it's lifting, i don't think you want to go by time. Endurance training is a type of aerobic exercise. I just want to be extremely thin. As a general rule of thumb, a 1-5 rep range is best for building strength, 6-12 is best for building muscle, and 15+ is best for muscle endurance training. :( So i'm avoiding it. You don't need to be doing dead lifts and 500 lb chest press if you want your weight training to compliment your swimming! Include lifting weights in your daily regimen. You often do 45 mins - 1 hour and some exercises might be done for 3x15 reps etc so you're getting that eccentric heart hypertrophy too. Lifting weights makes you strong. 40 yo female lifter here, and I take creatine every day. Also, take the time to work out a routine with her and show her the ropes at the gym, because the free-weights section is super intimidating for beginners, especially Nov 12, 2024 · In fact, nearly one in two women ages 40-59 wake up feeling tired at least three days a week, according to a study on sleep duration and quality published by the CDC’s National Center for Health Statistics. I am 32 and am slowly getting back into lifting weights. Hi! I’m a 5’1 female weighing about 114lbs. Sat: lift heavy - lower body + back Sun: lift heavy - arms shoulders chest Mon: rest Tues: boxing (cardio/a lil body weight strength) Weds: yoga Thurs: cardio kickboxing Fri: rest I also get in 12k steps daily including walks in my super hilly neighborhood a few times a week. Calisthenics has a better carry over but you still won't be as strong as someone who just lifts weights when it comes to lifting. For Squat the strongest body shape is short legs with longer torso, (arm length is somewhat negligible here. The one nuance is that resistance training (lifting weights is one kind) is associated with not losing muscle mass. The way I see it, the benefits of Lifting heavier weights has added benefits of increasing bone density which makes you less likely to get osteoporosis on top increasing strength. The benefits of weight lifting is muscles and the bone health. High impact exercise (running, lifting, sports, etc) wears your body down much faster than low impact (body weight, hiking, Pilates, most forms of yoga), but I have friends who have been lifting for 15 years and are still feeling awesome. most of the time i workout after work, weekdays between 6pm-9pm. I can eat 2,300 calories a day as a 5 ft tall, 118 is lb woman (115. I used to be terrified of lifting, and really my only barrier was learning to be confident in your (correct,hopefully) technique, and lift for yourself, not to compete with everyone else around you. There is a focus on strength, flexibility, balance and coordination and particularly works the whole body in all its ranges of motion. (No offense). I wish more women understood the immense benefits of weight lifting!!!! Running like a lost/hungry gerbil on a treadmill/elliptical for hours isn't a work out. A body builder told me that for her to gain a pound of clean weight takes a super long time, but she's starting from a much higher baseline. Beginner Guide to Weight Training (Female) I have been looking around but maybe not hard enough but could someone point me to right site for a 34yr old female who wants to start lifting 3x a week? I do basic lifting but I would love a beginner program I can print and take down to my condo gym. i aim for perfect form and i def feel it later. My understanding is this: for deadlift the strongest body shape is short legs and torso with long arms (like a gorilla). I don't feel the same cognitive benefits as I did with weight lifting, especially from heavy squats. I want to keep this as simple as possible, but it does get fairly complex. . And here are 5 other hidden benefits of building muscle. , pushups, squats, planks, pullups, and lunges); Free weights: equipment not bound to the floor This is a sub for petite women to come talk all things weight-loss, weight-gain, and fitness. The only 2 women lifting in my weight class in the open were me and an 84 year old woman. I started out with pills but 5 gel caps a day seemed like a lot so i got some micronized creatine. They have more muscle, and less fat. I gave up on weight lifting many times because I just felt like I was going to hurt myself, jerking around weight that I couldn't lift properly, or that I was just not making any progress for the same reasons. Weight lifting isn't just about pure strength though, it's about endurance too. If anything, women should be doing it more because genetically we’re born with less of it. Just lifting will not get you the same benefits as aerobic endurance training, just like just cardio endurance training will get get you the same benefits as lifting. Perhaps they are lifting more than they should but who is to know. But first I want to know why I personally need to lift weights and burn more calories daily if I don't want to have muscle in my body. g. Crossfit is even worse about this by introducing the stress of timed heavy-weight lifting sets. Hi all! I've tried searching google, google scholar, and this sub but didn't find the info I was looking for exactly. Thus, don't be afraid to move away a bit from weightlifting and pick up calisthenics and get good at the calisthenics skills - your weight lifting numbers will not drop (especially if you grease the groove once or twice a week w 1 or 2 sets of your big three) ;in fact, your powerlifting numbers should only increase from better mastery of In terms of just a weights routine for staying healthy and getting strong, are there any special benefits over normal weightlifting? You seem to be a little confused: The Olympic lifts are normal weightlifting. 12 reps is what has been best described as " A good mid range, to work both muscle types and get benefits of both heavy and lighter workouts" I like mid range sets personally and feel its a good way to Also in the whole stiffness thing that's anecdotal calisthenics movements but just as much pressure on your joints and ligaments as lifting weights does. it looks too Aug 20, 2024 · Strength training can have positive effects on women’s body image. Hopefully people like yourself pushing the benefits of things like creatine for women will show more content creators and would-be-creators that there is a demand for female targeted content. I started off at 140ish lbs as a 28 year old 5’4” woman and got down to 120 lbs with diet modifications and weight lifting. with a lifting workout, you go do your reps on the muscle groups you are targeting that day and when you're done, you're done. Lifting weights can help with weight loss. When it's nice, I'll many times opt for cycling, hiking, or a round of golf instead of lifting. More and more women are ditching the treadmill and using weight training to build athletic, strong and downright sexy figures. We would like to show you a description here but the site won’t allow us. 7g to 1g of protein per pound of LEAN body weight (weight other than your fat %). I probably should have in my CF days because doing the lifts barefoot on stall mats over concrete never was that fun. Just once a week to start off, then maybe increase to two to three times. I now do it about 20-30 minutes 4ish times a week. I have done a lot of bodyweight workouts up until now but I want to Jun 15, 2023 · What are the benefits of weightlifting for women? The main reasons women should lift weights are no different to the reasons men should: Building muscle is good for you. It's a pretty good tactic. More than -20% weight which is quite substantial! Is IF + lifting just a meme? Would carbs + protein 1 hour before be more efficient? Thank you reddit! Edit: thank you for all your replies! This is a perfect example why I love reddit <3 I ask because I love to lift and have been lifting consistently for the past 1. My cardio is on the treadmill for one hour at 15 incline for 3. I started going to the gym 5 days a week in February mostly lifting weights because I wanted to gain muscle and grow a booty. I've done it with the clean Powering 90 and ending up around 100 on what was supposed to be a rest day (buddy was lifting and asked if I would with him). Life is short - enjoy the physical activity you do! One will get you skills the other will get you heavy lifts. signed up at a new gym, partly bc. the big weights are more for increasing already existing muscle while the tonal workouts are more to strengthen and build many smaller muscles. I think its great you are sharing your findings with other women. You can also always start with bodyweight movements, and then when those get too easy incorporate weights into the movements slowly. I read about the benefits for years without jumping on, but a number of sources have pointed out that it is especially beneficial for women in perimenopause so here I am. Yes. true. Mixed grip helps for a while until it again becomes the limiting factor. I go over almost every day that I lift weight lifting can make you less likely to move around in ways that you already naturally move around. People think dieting = body fat reduction. The women who lift heavy and look buff are probably doing more than just lifting heavy - they're probably also on an intense diet regimen and trying to look buff. Those are also very effective, and they definitely got me through the early days of the pandemic. There are several studies that show that strength training slows the rate of bone loss and could even cause growth! This is especially important for women in general but especially those at risk for osteoporosis. Doing it young builds a habit. If the activity you enjoy is weightlifting, then awesome. fat) more efficiently, Dina Khader, RD, CDN, previously told Hello everyone, I am 32 and am slowly getting back into lifting weights. If you’re lifting weights, you’re likely putting on a bit of muscle. Currently sipping my morning tea with creatine, 48 yo female. Sep 25, 2020 · One of the perks of building muscle with strength training? Lifting weights helps you to burn calories and stored energy (i. Ironically I wasn’t able to keep a consistent weight training regimen until found my love for yoga and I began using it to supplement and enhance my yoga practice. Stick with that weight until you get 12 across then increase the weight again. Weight lifting can have many healthy benefits for women plus it can even help you build a more feminine shape by building the glutes and helping create a more ideal waist to hip ratio Hello everybody, I hope I'm not breaking any rules by posting this question, and thanks in advance for reading my post! I'm a 22-year-old female, trying to start exercising for the first time in my life, and as lifting weights is something I have always dreamed of doing, I thought it would be motivating to start with that. I cannot lift even a bar with pronated left, supinated right hand. More power means higher weights and thus more hypertrophy. 8 mph. Though most can’t test their one rep max at home, it still offers good guidelines for weight selection. Cardio can help with weight loss. ) Now I'm armed with the technique, and I find myself being embarrassed for other people who lift a lot of weight, but lift like shit. I know that for women in particular, bone density suffers drastically as we age - Unfortunately, not many women lift weights which would help with this issue among many others. attempting unassisted pistol squats fucked up my knee. 5 years. Photo by Cydney Scott. Lifting weights is easily one of the first things I'd recommend to anyone (particularly men, but it can help women too). whilst i look for a job, i have very long days with a lot of time to kill and planning on hitting the gym twice a day. I tried it today and it kills me. I’m not even remotely as sore either. I’ve been as low as 110 lbs and felt skinny fat then. I also simply enjoy cardio workouts - they’re as valuable to me for mental decompression as weight lifting is. Maybe this post will convince me to actually lift weights. But unfortunately, most women don’t add weights to their regul I started receiving all A's and even made a perfect score on calculus II, but after reading many articles about aerobic exercises on brain health, I made a switch to mostly running instead of weight lifting in these past two semesters. Heavy lifters, especially those lifting in the context of an "enhanced" hormonal milieu, reach a point where they can lift heavier weights than their skeletal structure and joints can sustain, leading to injury. First, the cons: it increases hunger cues, which can make it tougher to stick to a calorie goal. When your 30+ you can lift the weight and maybe do 3 sets of 12 but you shouldn't because you'll get injured It's like everything you have learnt changes in your 30s. While true, it's incomplete. Like anyone else, i have good days and rough days. I really hate cardio besides hiking. my diet is pretty good- pretty much very low carbs and high in protein- lean meats, eggs, salads, vegetable, a lot of water, shakes post workout. Now when I'm slow running with friends, it's because I've put on too much muscle weight, and at the gym I can wear my race shirts so everyone knows I'm not just lifting, I also run Marathons, both of which are totally badass. Whether you want to improve your quality of life or prevent age-related decline, discover what happens to your body when you start lifting weights after 50. My brother-in-law insists that lifting anything above your body weight is dangerous to your health. I no longer do “proper” weight lifting but as cross training, I do core and upper body centric workouts and rowing to maintain and enhance my cycling. so i guess i roughly know what my 1RM is on lots of things. Calisthenics won't help with that and depending on the movement made me get worse. So outside of immediate results (or results in 1-2 years) lifelong weight lifting will help you stay healthy when you are old because you will increase your bone density which will help prevent osteoporosis. If you like biking, go bike. I have nothing but good things to say about weights. I'm sure a lot of this has already been stated, but for me: Improved physical + mental heath (no it's not a replacement for therapy, but is a nice stress reliever), friendships, more confidence, forced me to become better at scheduling/accountability, motivation to stay within a specific weigh range (I put on weight as easy as breathing), and a bunch of other I do 4 lifting days/week. e. full range of motion. Not really. Also, your menstrual cycle and anatomy may have a slight to significant effect on how you train. Forget the stupid machines and lift weights. I do kinda a mix of Olympic/heavy lifting and CrossFit, I don’t notice extra water weight, my recovery is much better, and I have more definition now than when I wasn’t taking it. This is the type of weight loss that won’t come right back if you stop your diet or slow down on training. I do agree that it's useful to learn base exercises (bench press, squats, lunges) with light weight and neurologically adapt to them before increasing weight - BP can have a role as a beginner's introduction to strength training. Yeah pilates is a solid workout but i feel a lot of it is marketed towards women who "don't want to lift weights because it makes them bulky". I also hate weight-lifting, but I've incorporated it into my fitness regimen to prevent injury. Benching 205(weighing 160) for 6 shitty reps and wondering why I can't go up in weight or reps, and my form just gets progressively worse. Now, look at the benefits of lifting weights in general. And as we get older, we are fighting to keep the muscle that we do have. Stop thinking that the minute you pick up a dumbbell, you're going to bulk up. you might like to take longer time between sets, say, or you might bang it out. Maxing out at older age is riskier than when you were young and the benefits of maxing out won't outweigh the risk at 60+ when you're training for longevity. Lifting) exercise are both "good for your health", but yield very different adaptions to your body. Doing cardio and lifting weight can help with weight loss. If they lift, some of those extra calories are going to go into building more muscle. Has lifting weights changed y'alls life? I have read people post on other subs about how life changing weight lifting was. Oct 19, 2024 · From building strength and lean muscle to better metabolic health, healthier joints, and improved mobility, weight lifting is a surefire way to boost your long-term health. And also 2 cardio days/week. In both cases, the person is now healthier because of lifting. You probably meant powerlifting, the sport consisting of the squat, the bench press and the deadlift. I agree, the acclaimed size gains from lifting heavy weights from what I have read says 3-5 rep max sets for this t raining method to be used. IE add 5-10 lbs to all of your lifts the second month of the program depending on the lift. I just got back into more sports besides a few daily crunches and the like. I did a barre class recently and we did a lot of movements that i do when weight lifting in the gym, just with a plastic ball instead of weights. After age 50, men and women start losing approximately 1 percent of bone mass every year. So far I thought about doing 2 weeks with 3x cardio and 2x weight lifting and then 2 weeks with 4x weight lifting and 1x Cardio and 1x liss cardio in sync with my energy levels throughout my cycle to get"the best of both worlds" but not sure if that makes any sense at all especially for maintaining muscle mass. I give them an example of what I do while they're lifting as well. Perhaps someone’s already mentioned it, but lifting and weight training is super beneficial for bone density. If I remember right, going from sedentary to starting weight lifting, I got results immediately. Most lifters are going to be fine (arguably better off) by allowing their core muscles to naturally support the weight. It is high intensity endurance weight lifting that will help you lose your belly fat. You're already tight (cuz you're old and injured) so make sure you are doing it full range of motion. Lifting light weights for high reps has a similar impact on muscle development as low rep heavy lifting. Also obviously it’s not the only thing men can do to combat mental health issues, ie you could do Yoga, Meditation, Tai Chi, Panayama Breathing, HIIT Workout, Qigong, Walking, Earthing I find weight lifting incredibly boring. Post your progress pics, workout routines, rants about TDEE, and more! Members Online Lifting heavy itself is not risky (assuming you worked up to it) The benefits of lifting heavy outweigh the risk by a lot. I think you can get a good workout in a minimum of 20m, and that's if you rush it. Women and skinny guys always stick out in the free weight part because they look nervous, but honestly the big lads lifting ain't paying much attention to others. I am a big believer that the stigma around free weights being superior to machines is simply due to adherence to history, similar to when people swore that BW exercises were superior to lifting weights back in the day. maybe i'll try doing bodyweight squats but it just seems simple in the gym -- when surrounded by a bunch of powerlifters doing deadlifts. it's all just marketing ploys to steer women to the 1lb weight section 🙄). But again, I wanted to highlight the benefits of keeping it simple for anyone new to lifting weights, and not just to working out in general. Lifting will help you preserve muscle, and hence work towards giving you that lean look you're desiring. Yes you can do bench press as a girl. Ladies, if you want to look toned, you need to lift. It boosts bone density, metabolism, and mental health. You literally just listed points “looking and feeling better” but also there is just actually being healthier. In 2019, I started weight lifting, but stopped about a year in when all the gyms closed, and switched back to bodyweight. The equipment uses springs for resistance. I use PE Sciences brand Eat 0. (Gotta put it into perspective) In order to get "bulky," I would have to easily lift double that and eat like a monster. 195 votes, 191 comments. this goes along with form. The immediate benefits are joint health, increased strength, and improved physical appearance. Focus on progressive overload, anytime you lift more than your previous sessions, you have gained muscle mass to be able to lift that weight. etc. Then switch it up to high weight, low reps to build muscular strength. But that's because I'm going from totally flat arms which is a super low baseline to getting a bicep curve. I can probably lift to something like 85-90% in a pair of $4 walmart sandals. 2/ You are much more likely to get an endorphin release from running. Drazen Zigic/Shutterstock. on other days i would do lighter weights with more range of motion and reps plus bodyweight/calisthenics. After finding my groove in the last year lifting heavy with less reps (6 or 8 to 10), this has thrown me a bit and I've found myself lifting too heavy sometimes, and not able to complete the required number of reps. I'd give good money there wasn't a single man at that event as inexperienced as I was. (I won't go into them, but you can easily look them up). If he were to lift like you he would lift at least 2x more But he won't because Iit ian't optimal for contraction. The underweight person will gain mostly fat if they don't lift. The difference between chest press versus bench press is the former is a machine, whereas the latter is done with dumbbells or a barbell. Women in particular can experience some pretty amazing benefits from weight lifting, from a healthier weight to stronger bones to better confidence and self-esteem. Weight lifting, especially in combination with bodyweight exercises, can vastly improve your core strength and stability which can help you with just about everything you do. Shop our wide selection of supplements including protein powder, pre workout, vitamins, BCAAs, and more with free shipping on qualified orders! Running with 5lb wrist-weights, cycling routines that incorporate 3lb/5lb weights, rucking, etc. I really encourage you to stay the course. i just feel embarrassed doing bodyweight at the gym. I don't run anymore because I don't want to lose too much water weight through sweat from running, but I do want the cardio benefits of walking. Women who lift weights 2 to 3 times a week are 30% less likely to die from heart disease. i like other leg stuff, like lunges, hip thrusts, donkey kicks. If I can lift two sets without straps, then I can increase weight and go strapless until my hands get fatigued If I can't lift my current PR without straps, then increase weight, but use straps. What qualifies as warm up: eg 20 minutes of cardio to get your heart rate up, and some weight lifting with half the weights you would use for your workout it’s not so much about adding loads of weights but about the repetitions and about correctly executing the exercises don’t forget about stretching either. You don't need a muscular physique to get women, but it sure does help. The aim was to produce more reps of a given weight, or increase the weight lifted in the next similar rep range cycle. They are too busy lifting or looking at themselves in the mirrors haha. So whenever you see dudes on the internet compare elite female lifters to elite male lifters and assume that says something about the overall capacities of the sexes The idea lifting heavy weights for women will automatically gain massive muscles is a myth that needs to be debunked—again! As a woman who’s been in the fitness industry for decades, I can assure you that lifting heavy weights will not magically result in an overly muscular or masculine appearance. Basically, working out only impacts your muscles. Lifting weights for just 3-4x/week, over 8 weeks, for 20 minutes at a time, improved self-concept in depressed young women lasting for at least 12 months after the lifting regimen. Focus on taking the delts and triceps out of the equation lowering the weight to something that one muscle can cope with Get that mind to muscle connection and lift with a make my final warm up set my current PR. And strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It delays bone loss, which occurs as we age. I tell them i curl 25lb Dumbells as my working weight, while they're curling 8lbs. Yesterday, I did my best 1 RM yet of Squatting at 225 lbs (I'm a Female) and I was really excited about lifting 2 plates and posted it on Facebook. Monday - lift full body, leg focus squats Tuesday - run 3 miles Wednesday - lift full body, leg focus power clean Thursday - Thursday - run 2 miles, 16 minutes battle ropes Friday - lift full body, leg focus deadlift Whichever weekend day works better - run 4 miles It works pretty well for me. It isn’t the same as lifting heavy weights but it has a whole bunch of benefits that lifting doesn’t give, like full joint and spine range of motion training. I see so many women allergic to lifting and then get upset when they have no muscle tone. Weights are the only thing that I can say made me love my body. Jan 16, 2024 · That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). If you're feeling stiff after lifting weights it's probably due to lack of mobility and flexibility. I did!! I was told something similar by my nurse friends. Recovering from a broken leg and some other fun stuff, but before that it was lift/run splits, and as soon as my leg is back to normal that's what I'll return to. That is pretty much cardio, except it still offers the benefits of weight lifting AND it doesn't take long. Are there any examples of senior women who’ve maintained their fitness for decades and thus overcame / avoided many age-related health issues? Sorry I should have said chronic CNS fatigue doesn't occur from weight lifting, unless there's something wrong with your program and you're trying to break PBs every single day. Aerobic or Cardio Exercise. Lifting weights as a habit is more likely to stick around if you learned it young. I'd do a mix of both. N 1 method to prevent injuries. It is body recomposition - losing fat and gaining muscle/strength the most effective way. Being healthy and active is great and makes you overall more attractive to most guys. And it took time to grow that muscle to lift that weight. Increase the weight and try to get 3x12 again - each set might only be 12 then 11 then 8. Lift free weights with volume and weight as appropriate for your program. You don't need to lift heavy to get these benefits. Lifting is basically the most effective, efficient way to burn calories all day long. Training your upper body won’t make you look like Arnold and the whole “lifting weights makes women bulky” bs is one of the single most pervasive gym myths around. The way to get muscle is to strength train. Mar 8, 2024 · “Light lifting is a type of resistance training that improves strength and preserves lean body mass,” says Brook Benten, personal trainer and co-author of Lift Light, Get Lean: 28-Day Weight if you are on a bigger weight loss journey and want to continue, i’ll say this—weight lifting is amazing for maintaining (or potentially building) muscle mass while losing weight. TikTok is for dumb-dumbs. Running is my excuse for not taking lifting seriously, and lifting is my excuse for not taking running seriously. Dual progression will get you a long way. The periodization technique I experimented with was a sort of overload program as well. To convince your wife to lift, you need to show her good evidence, like this thread and other studies that show how weight-lifting is good for health and WILL NOT make her bulky. Something that plays a huge role in females lives. Also doing the eccentric part of the lift very slowly with light weights is great for i jury prevention or even for healing strains. lifting submaximal loads at higher speeds. 4 gym sessions (mostly power lifting and barbell work at a low rep range), 4 nights of body weight exercises (core/Descending Burpee ladder/supplementary stuff for whatever power lifting stuff I did that day) and 4-6 runs (HIIT on a hill, at least 2 4k+ runs in Zone 4 and at least 1 8k+ run in Zone 2/3) where I'll incorporate the pull-up bars I do 10-20 mins of cardio before weight lifting to get the heart rate elevated and exercise my lungs. Helped me with my depression. This means you lost a little more than half a pound a week! That is slow and sustainable weight loss. On the other side of things, I've seen plenty of people who do pilates/light resistant exercises and look "toned" mostly because they've dropped weight but not because they've gained strength. I have done a lot of bodyweight workouts up until now but I want to incorporate lifting weights into my regimen at 2-3 times a week. Basically a half mile warm up on weight days, with alternating upper body/lower body days. Especially, during the summer. Increasing your maximum strength (lift heavy), and 2. The American Heart Association says you should do strength training at least twice a week. idjqw cjdiax ibn amihh jmzki olcuwi tsai voni vapqym xttiu bdqros zfrx xkyxn ehcn finyg