Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Heavy weights for women?

  • 23-05-2013 4:29pm
    #1
    ruth_wex
    Registered Users, Registered Users 2 Posts: 57 ✭✭


    Hi!

    Just wondering ... I'm 27, relatively fit (brisk walk 40mins per day and road-cycling 4 times a week totalling about 100-120km). I've been advised though to add strength training to my regime as I'm basically only doing cardio and I have a serious lack of muscle strength in my core, arms and back. I'm fairly tall too (5'11) so this lack of strength, added with my height, can result in my back giving me grief at times.

    I've done lots of googling and most "pro's" seem to be of the opinion that, for women, it's best to do low sets and reps of exercises with heavy weights, rather than high with light weights. This, apparently, prevents bulking up and is really efficient. What I'm wondering is, how heavy is heavy? I'm not in a gym so will basically be doing the exercises in the sitting room so I' don't have the luxury of trying out different ones to see. Is there a general rule of thumb of what is counted as heavy for a woman? I'm not exactly a dainty little thing but I don't want to end up beefed up or injured after picking weights that are too heavy!!

    Thanks!


Comments

  • #2
    Scuba Ste
    Registered Users, Registered Users 2 Posts: 1,603 ✭✭✭Scuba Ste


    ruth_wex wrote: »
    Hi!

    Just wondering ... I'm 27, relatively fit (brisk walk 40mins per day and road-cycling 4 times a week totalling about 100-120km). I've been advised though to add strength training to my regime as I'm basically only doing cardio and I have a serious lack of muscle strength in my core, arms and back. I'm fairly tall too (5'11) so this lack of strength, added with my height, can result in my back giving me grief at times.

    I've done lots of googling and most "pro's" seem to be of the opinion that, for women, it's best to do low sets and reps of exercises with heavy weights, rather than high with light weights. This, apparently, prevents bulking up and is really efficient. What I'm wondering is, how heavy is heavy? I'm not in a gym so will basically be doing the exercises in the sitting room so I' don't have the luxury of trying out different ones to see. Is there a general rule of thumb of what is counted as heavy for a woman? I'm not exactly a dainty little thing but I don't want to end up beefed up or injured after picking weights that are too heavy!!

    Thanks!

    Yep lower reps with heavier weight is best for strength for both MEN and WOMEN. AS a woman you don't have the same levels of testosterone as men so you won't get bulky or beefed up. Look at some of the women's logs to give you some training ideas.

    As for how heavy. I always just work up to a weight I can do 8 reps or so with and then the following session add another set or two and go from there. Eg.

    5 x8
    10 x8
    15 x8
    20 x8 feels heavy here

    Next time I'll try something lke this.
    10 x8
    20 x3x8

    From then on just add a small bit of weight and try 3x8 every time. If you only get 5 reps or whatever that's fine, you just keep working on it each week so you're basically doing 3 sets of 5-8 reps. Clear enough?


  • #3
    ruth_wex
    Registered Users, Registered Users 2 Posts: 57 ✭✭ruth_wex


    Thanks a mil Scuba Ste! So should I be trying to get my hands on a set that I can adjust the weight then yeah?


  • #4
    Scuba Ste
    Registered Users, Registered Users 2 Posts: 1,603 ✭✭✭Scuba Ste


    ruth_wex wrote: »
    Thanks a mil Scuba Ste! So should I be trying to get my hands on a set that I can adjust the weight then yeah?

    Em, yeah dumbbells or a barbell that you can change will last longer because you can increase the weight as you get stronger. You can also use them for more exercises. For example you'd use more weight for squats than you would for shoulder presses.

    You don't have to buy any equipment though. You can try bodyweight exercises like push ups, squats, lunges. Start push ups on you knees or against a table and work towards doing full ones on the floor. Lots of ideas you can take advantage of. In the long run though, having a least some dumbbells would give you more options.


  • #5
    meijin
    Registered Users, Registered Users 2 Posts: 1,300 ✭✭✭meijin


    Scuba Ste wrote: »
    You don't have to buy any equipment though. You can try bodyweight exercises like push ups, squats, lunges. Start push ups on you knees or against a table and work towards doing full ones on the floor. Lots of ideas you can take advantage of. In the long run though, having a least some dumbbells would give you more options.
    Would also recommend starting with bodyweight, especially if you're training at home. See this thread for some ideas http://www.boards.ie/vbulletin/showthread.php?t=2056185716


Advertisement