Post # 1
It just seems like there aren’t very many ladies who do. If I see another woman in the weight room on campus I’m usually very surprised, and I go to a university that’s 80% women.
Why do people keep perpetuating the idea that if you pick up a weight you’re going to explode into Arnold Schwarzenegger when he was Mr. Universe?
But, anyway, I know that is kind of already up for debate, but I was curious to know the routines of other women who weight lift–because I don’t know any personally. I lift three times a week (free weights, machines, bench press) and do my entire body. I’ve started doing this new thing where every ten minutes I switch to a different part of my body (upper, middle, lower), and that seems to work pretty well.
How about it ladies, what’s your routine? Do you bench?
Post # 3
Hi! Yes, I lift weights about 3 times a week for 60 minutes. Bench presses, shoulder presses squats, lunges, bicep curls, tricep extensions, etc. Usually one day will be legs and shoulders, another day chest and back, another day core and arms. And then I switch all the groups too.
Your thing of switching every 10 minutes is very good. Weight lifting is fun. I do wish more women would do it. I am usually the only one doing it in the gym too. I wish I had another woman to work out with.
Post # 4
I do! I know from experience that it’s FREAKING HARD to gain muscle, especially as a woman!
Post # 5
I’m just now learning and starting to lift, my fiance is trying to help tone me. I’m not very strong yet but I would like some definition in my arms.
Post # 6
Hell yes I lift weights! DH is one of those ‘the zombies are coming’ types (I mean not actual zombies, but some sort of anarchic situation where only the strongest will survive) so he’s convinced me that I won’t last long if I can’t even open a jar without help! My biggest goal is to be able to do one full actual pull-up, so I could conceivably climb a wall or something when the end of the world comes 🙂 But I’m 5’9, which means I weigh 140 pounds, which means … I need to be able to pull AT LEAST 100 to be able to climb a wall or high fence with a good jump. That’s heavy. Sheesh.
Post # 7
I’m usually one of the only women in the weight area at the gyms in the morning. I’ve been doing it for about 2 months and I’m finally seeing noticeable results/progress. I reached my first big goal and got my squat weight up to 105lbs this morning, so that was exciting considering I started by holding two 10lb dumbbells! I’ve been following the New Rules of Lifting for Women three times a week and I’ve definitely gotten stronger.
Post # 8
I incorporate weights into my regular exercises, but I don’t do traditional “weight lifting”. I think it’s really beneficial, I just find it boring & can’t stay motivated, so working 5 pound weights into my other routines (or doing Jillian Michaels kind of stuff) works better for me. I definitely think strength training is an important part of fitness, for men & women.
Post # 9
@iarebridezilla: hahahaha, thats awesome.
Post # 10
I sure do lift weights!!! And because of that I’m down 25 pounds since March and no i’m not bulking so I will argue with anyone that says women who lift weights will bulk( you can if you want to of course)
I do hammer curls, bi-cep curls, dummbell rows, bench press, dumbbell flies,dumbbell tri-cep extensions etc…I work out 5 days a week and it’s addicting to lift weights!
Post # 11
I’ve been doing The New Rules of Lifting as well and I love it! I’m getting stronger and more definition so quickly. I’m usually one of the only women in the weight room in the morning!
ETA: This woman’s story is my inspiration! I hope I fall in love with lifting as much as she does!
Post # 12
I do! I’m doing the StrongLifts 5×5 program. (You can google it.) I can squat 100lbs, bench 65 lbs, overhead press 50 lbs, deadlift 120 lbs, and row 70 lbs. I’ve been doing it for about 8 weeks and have made huge improvements! Went down a pant size, but haven’t lost any weight, which is fine. I can already tell my legs are less jiggly! Yay! I’m currently battling a knee injury from running, so I took this week off. I think I’m going to stop cardio completely because I enjoy lifting so much more, and my knee hates me when I run.
Post # 13
I only use 5 lb weights, but I use them pretty frequently. I like that they tone my arms without making them bulky.
Post # 14
I lift twice a week, but I drop down to once a week one I get up in mileage for marathon training.
This is a typical routine for me:
- wide-leg squats
I do 10 sets of each exercise in quick succession (no breaks- I don’t even put the weights down) and then I take about a minute break, then repeat the entire set 3 or 4 times.
- bench press or chest fly
- rows or back fly
- upright rows or shoulder press
- bicep curls
- tricep presses or extensions
Same thing, I do the entire set straight through with no break then take a short break and repeat the set 3 or 4 times.
For legs I usually have a 30-35 pound weight in each hand for those exercises, for my chest and back I usually have 20-25lbs in each hand, and for bis/tris/shoulders I use a 15lb weight in each hand.
I sometimes use a bar for my squats & lunges because the weights are too heavy for my hands, it makes my forearm muscles burn just holding onto them.
I also cycle through 3 core exercises at the end of my weight sessions, doing 3 sets of 10 of either leg raises or stability ball pikes, and I do planks & side planks as well.
Post # 15
I don’t have a gym membership to do all the standard machine lifting but would definitely be in there lifting next to the boys if I did! I have 5 and 10lb weights at home and incorporate those into my Jillian Michael DVDs and other exercises. I try to incorporate weights into my workouts at least 3 days a week.
Post # 16
I lift 4 times a week, but I’m still too much of a coward to go to the actual weight room because it’s so full of dudes! We have a more private area at my gym that I go to, and I use machines and the occasional free weights. I focus on my back and abs 2 days a week and my arms the other 2, followed by the eliptical for my legs every time. Lifting is so much more entertaining than cardio for me, that used to be the only thing I did and I don’t want to ever go back to that!