Obviously, I know this varies with each person's strength and abilities, but I am curious how much weight for the various exercises that the "average woman" or the authors think we should be striving for.
I thought in another thread, Lou had mentioned something about how a woman can definitely be lifting 40 pounds for lat rows (maybe I am misquoting the weight and/or exercise here). I had always done just 20 and thought I was doing good!
I know we are all supposed to push ourselves, and I think it would be helpful for me at least to have an idea of what good weights would be to start with and also to aim for.
As much as you can for the prescribed reps without your form breaking down. That amount is going to be different for each individual. There is no "average woman" recommendation; each person is unique.
I do think women are stronger than they give themselves credit for a lot of time. They're often surprised by how much they really can lift. They've just never tried before. But try a light to moderate weight on an exercise. If you can execute the movement well, then try it heavier and heavier up to the point where your form begins to break down. A load just below that will be your load for that particular exercise. It's just a trial and error process.
Maybe others could post what weights they are doing, that would help me as well. For me and I'm in stage 1 week 2 it's:
Squats 105lbs
Lunges 20 pounds dumbbells
Latpull downs 70lbs
Deadlifts 85lbs
Shoulder press 20lbs
Seated cable rows 60lbs
Step ups on weight bench 15 pound dumbbells
Probably on the low end, but I'm working my way up. I'm 5'10" and 133lbs
If you've never worked to failure before, it's an amazing feeling. My favorite exercise to do that with is shoulder presses with dumbbells, and it's easy to go to failure because the weights jump up so fast. It's a big jump from a 15 lb to a 20 lb db, and the only way you will get to that heavier one is to do some reps with it, till you can't do anymore, then go down to the lower weight.
I used the month prior to the challenge to start upping my weights, testing them a bit, trying not to be afraid of them. I was happy in my comfort zone, doing seated cable rows with 60 lbs, lat pull downs with 50 lbs, and shoulder presses with 10 lb dbs. Now I do the lat pulldowns with 75, the rows with 90, and the shoulder presses with 20 (though I can't do more than 5 or so.)
Yet I still can't do a lunge with any added weight.
Some exercises are much scarier to add weight to, namely the squat. Personally the squat makes me feel "vulnerable" in some way, I can't really explain it. I'm so afraid my legs will give out, that I haven't totally pushed that one yet, but each week I keep adding another 5 lbs or so.
I've realized that you really can't compare with others. Where I may be strong, another is weak, and vice versa. Our bodies each have their own limitations.
I've realized that you really can't compare with others. Where I may be strong, another is weak, and vice versa. Our bodies each have their own limitations.
Exactly.
And each manufacturer's stack-loaded machine will feel different too. So if I tell you I cable row 70 or 80, it means nothing. I used 100 on the seated cable row we used to have before we upgraded to the Cybex cable system we currently have in the gym. I'm not weaker. The machines are cabled a bit differently so the number I use on the stack is different.
Compare yourself with yourself. Become stronger than you are now.
It's fine it you guys want to post what you're lifting. I just want you to keep it in perspective. It's not a goal to keep up with each other and it's not even an accurate comparison.
And each manufacturer's stack-loaded machine will feel different too. So if I tell you I cable row 70 or 80, it means nothing. I used 100 on the seated cable row we used to have before we upgraded to the Cybex cable system we currently have in the gym. I'm not weaker. The machines are cabled a bit differently so the number I use on the stack is different.
That's true, I go to 2 different gyms and the weights on the cable machines are different.
To the OP:
many people here keep training logs in the the training log section of this site. That might be the best place to see what others are lifting because you get the context - what set-rep range are they doing for that weight, what have they done already in the workout before they get to that exercise (e.g. lift more when you are fresh than when you are fried).
what you might want to do is take a non-workout day and go "find your weights" at the rep range you are planning - maybe 3x15. Try a set and see if you can do 15 or 17 or even 20. If you can do many more than 15, go up in weight after you rest and try again. As Lisa~said, you want the weight to be challenging to the last rep of the last set without losing form.
You are also going to get stronger over time - so challenge yourself each workout to do just a little more. If you use the same weight - see if you can get 17 instead of 15. Or if you are using same set-rep scheme, try to up the weight as well. If you are going down in reps per set, try to increase the weight. Or use a more difficult variation.
I've wondered - is it a lot different using dumbbells? I can't lift nearly as much as what I see here for beginners using oly bars... I'm no power lifter, but I'm not a wuss and it's all I can do to complete two sets of 15 squats with 20lb dumbbells (so, 40lbs total) at my shoulders. My arms & quads turn to jelly by about squat 12. (My next workout is Phase I A3)
We're going to get an olympic bar here kinda soon, so I'll be interested in seeing the difference.
I agree that it is different with dumbbells. I cannot lift as much with dumbbells. Also, I have just a short dinky barbell and there is no way I can lift as much during deadlifts as I can when I use an olympic barbell. We have a cable system at home and I can only do 40-50 pounds on rows and lat pulldown. However, at school/work, I can lift over 100 pounds (the cables are definitely messed up).
j
How much weight should we be lifting?
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