3

votes

women who lift heavy things often

Answered on August 19, 2014
Created June 09, 2012 at 10:40 PM

i have received some strange reactions from various people and i wonder what other women are lifting.

so ladies what's your working weight for squat, deadlift, bench press and bent over row? how do you structure your routine; sets/reps?

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 13, 2012
at 02:01 PM

are you doing these on machines? i am curious about "working to balance out"; what does that involve?

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 13, 2012
at 01:58 PM

it was a woman and ya, i asked her if my form was off and she said no.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on June 12, 2012
at 02:16 PM

That trainer was out of line. The only reason they should have interrupted you would be to inform you that your form was wrong/slipping and you could hurt yourself. You are in a gym trying to get stronger fitter?! Why would you want to "take it easy"? I don't know if this was a man or woman trainer, but it doesn't sound like they are very interested in helping people train.

Ab0369a70755bd07f44292b4ca8b2260

(1579)

on June 11, 2012
at 01:38 AM

Your deadift should be higher than your squat..you might be using your quads in squatting. Good for you for starting, but I'd get someone to check out your critique so you don't get into bad habits..and you'll see better progression if you're loading the correct muscle groups.

Ab0369a70755bd07f44292b4ca8b2260

(1579)

on June 11, 2012
at 01:35 AM

Move to the free weight section and women do not need to train any different than men…and many women are stronger than most men. Nothing wrong with that if that is where you want to be. Sometimes men are intimidated by strong women..hence the "take it easy" comment. Keep it up!

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 10, 2012
at 01:54 PM

i didn't think so either and most of you are kicking my ass!

Bd271299b2d4d9b2e3da9c252fef058c

(2854)

on June 10, 2012
at 05:28 AM

Good call. On it.

F15e0bae42dbf0b8cfc71e62902497b4

(2036)

on June 10, 2012
at 02:33 AM

this seems worthy of being it's own question.

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on June 10, 2012
at 01:30 AM

Eating enough *is* hard. I never thought *I* would be saying that, but I struggle with it all the time now.

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 10, 2012
at 01:29 AM

i am just getting back to lifting and am hiding in the women's only areas where its quieter and emptier. i was used to the odd looks i would get from the ass-less ladies who spend 45 minutes on the treadmill, but a personal trainer actually interrupted one of my sets to suggest i "take it easy". i was only dealifting 120lbs X5. it makes me happy to read this. i take a fitness class at nightschool and there is this reek of "women should train differently then men" (not saying we can lift as much) especially at my age.

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 10, 2012
at 01:27 AM

i am just getting back to lifting and am hiding in the women's only areas where its quieter and emptier. i was used to the odd looks i would get from the ass-less ladies who spend 45 minutes on the treadmill, but a person trainer actually interrupted one of my sets to suggest i "take it easy". i was only dealifting 120lbs X5. it makes me happy to read this. i take a fitness class at nightschool and there is this reek of "women should train differently then men" (not saying we can lift as much) especially at my age.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on June 10, 2012
at 01:18 AM

(...am I the only one who can squat more than I deadlift? Does this mean I'm doin' it wrong? Could bike commuting possibly give me that much of an advantage in my squats but not DL?)

Ab0369a70755bd07f44292b4ca8b2260

(1579)

on June 09, 2012
at 11:45 PM

I do CrossFit but we work a lot of strength. Squat is 195, Deadlift 300, I don't really bench or row but clean and Jerk is 145, Snatch 115. What do you mean you get some strange reactions? From doing what and from who?

  • B4e1fa6a8cf43d2b69d97a99dfca262c

    asked by

    (10255)
  • Views
    2.1K
  • Last Activity
    1400D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

13 Answers

2
1068e50e695552bc17f298fa8dee10cf

on June 10, 2012
at 03:27 AM

sounds like you need to go to a diff. gym or a diff. section... your workout is not unusual. The only time I've been approached was when I lived in Turkey and a guy said my lifts were for professional lifters and I should not do them... Blab, blah, blah... as long as you have good form and know what you 're doing , go for it....

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 10, 2012
at 01:54 PM

i didn't think so either and most of you are kicking my ass!

2
80890193d74240cab6dda920665bfb6c

(1528)

on June 10, 2012
at 01:50 AM

I love my Superslow - so I do the Big 5. Last week:

Leg Press - 320 - 2:15

Compound Row - 120 - 1:50

Chest Press - 115 - 1:40

Pull Down - 110 - 2:05

Overhead Press - 100 - 1:35

As you see I'm working to balance myself out a bit better. When that's over, I hop on the Pilates ball holding a kettlebell behind my neck and do 50 crunches. Then I hug my trainer & wobble out the door for the week. My goal is to leg press 350. I eat 40 total carbs a day and my ketosis stays around 1.4.

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on June 13, 2012
at 02:01 PM

are you doing these on machines? i am curious about "working to balance out"; what does that involve?

2
88a669ef87f8138d6bbfbdace533a482

on June 10, 2012
at 12:00 AM

I'm a lazy lifter. I have an old book called "Strong Women Stay Slim" and I do the routine 2x/week in an empty office at work with 12 lb. dumbbells. It's something I can stick with, it's easy, 20 min., and it works for me. No, I don't have a 6-pack, but I'm okay with that right now.

1
Eb5ad630bb366c5f7dcf656810aa3f95

(506)

on June 10, 2012
at 02:01 AM

My wife has been doing the same as me for the last few months - i.e. leangains-style workouts. Bench press, deadlifts, squats and assisted pull-ups.

She is naturally pretty slim and previous to our embracing of all things paleo she did only cardio, so her lifts aren't big compared to some of you long time cavewomen! But she looks awesome pumping iron.

Bench 30, squat 90 (very low!), deadlift 150 and uses 15kg of assistance for chin-ups. Having said that, she doesn't push things to quite such low reps as I do - she can generally do 6-8 of all of those so probably add 10-20 pounds to see what she could do if she really tried ;-)

1
Bd271299b2d4d9b2e3da9c252fef058c

on June 10, 2012
at 01:45 AM

Where do you all do this? Is it possible to lift without spending lots of money?

F15e0bae42dbf0b8cfc71e62902497b4

(2036)

on June 10, 2012
at 02:33 AM

this seems worthy of being it's own question.

Bd271299b2d4d9b2e3da9c252fef058c

(2854)

on June 10, 2012
at 05:28 AM

Good call. On it.

1
Bdfbc9050415e3eca39fde0508bc5683

on June 10, 2012
at 01:43 AM

My weights for working sets:

Squat: 110 5x5(been working form for a while)

Deadlift: 225 1x5

Bench: 95 5x5 rep scheme but not hitting all reps so going to deload

Row: 95 3x12 rep scheme but working up to 12 reps. moved this to an accessory position rather than main lift.

Otherwise, I front squat (80 5x5), work pull ups and push ups and do some romanian deadlifts for posterior chain help.

My major lifts and compound lifts are generally 5x5 (except deads-1x5). The accessory work I do 3 sets and work up to 12 reps.

1
Cc3ce03985eac5ebcbb95fc2329f13b0

on June 10, 2012
at 01:29 AM

I stopped doing isolation exercises a few weeks ago, and am doing all compound movements. I do leg press, squats, dips, pulls, deadlift, planks.

Leg press: 270, deadlift: 165, dips and pulls assisted: I don't know, I set the weight stack at 115, I weigh 225, and I think the machine has a 100lb starting weight. Squats I'm not adding weight yet because I'm working on form and range of motion.

When I was doing isolation exercises, I was doing: Vertical row: 70, vertical bench: 70, adductor: 180, Abductor: 190, seated crunch: 80, and calves: 135, biceps: 25, triceps: 30.

1
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on June 10, 2012
at 01:17 AM

Man, I feel so weak now...at least this might give some hope to those of us who aren't Superwoman?

Squat: Currently at 110 (although as of tomorrow that WILL go up to 115); 4x6

Bench: 70; 4x6 (stalled for weeks urghhhhh)

Deadlift: 100; (going to try for 105 tomorrow): 4x5

Overhead press: 40; 4x6

Then again, I just started lifting a few months ago. I'm hit this same plateau about a month ago and took a week off to recover, then deloaded 80% and worked back up - I think my bottleneck is really food. Eating enough is hard!

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on June 10, 2012
at 01:30 AM

Eating enough *is* hard. I never thought *I* would be saying that, but I struggle with it all the time now.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on June 10, 2012
at 01:18 AM

(...am I the only one who can squat more than I deadlift? Does this mean I'm doin' it wrong? Could bike commuting possibly give me that much of an advantage in my squats but not DL?)

Ab0369a70755bd07f44292b4ca8b2260

(1579)

on June 11, 2012
at 01:38 AM

Your deadift should be higher than your squat..you might be using your quads in squatting. Good for you for starting, but I'd get someone to check out your critique so you don't get into bad habits..and you'll see better progression if you're loading the correct muscle groups.

1
8c64b9c54f591531071e93792156ca15

(187)

on June 10, 2012
at 01:16 AM

Just gave birth, getting back to it. Deadlift is 225, squat is 135. I don't row or bench though!

1
F4fd0822101b09794f85a00923e1f85b

(291)

on June 09, 2012
at 11:15 PM

Most of the weights I lift are in my Crossfit workouts. When I work strength I was low reps high weights. reps schemes like 5-5-5 or 3-3-3-3-3. I might work those schemes like this

Push press 95 115 125 130 135 Squat 155 185 205 225 245 Dealift 225 245 275 305 325 Bench 115 125 135 145

I don't row

1
E36cb992cf0a5eba8b97a359c15f38b3

on June 09, 2012
at 11:09 PM

I am not lifting right now, as I just got out of a boot and am in the midst of PT for a bad ligament tear. But, I had been following the Stronglifts program and started July of last year. Before I had to lay off for a while (almost two months ago) I was doing down to doing 3x5 instead of 5x5. I did squats, overhead press, deadlift, bench, and bent-over row. My numbers were:

squat: 160

overhead press: 75

deadlift: 225

bench: 115

row: 105

I had stopped doing rows in favor of weighted pull-ups because I like pull-ups more. It'll probably take me a bit to get back up to those numbers. -

1
B85a65f644cb1d07df650c429facdab8

(105)

on June 09, 2012
at 11:05 PM

I'll be watching this since I'm a woman who wants to lift heavy things often, but I'm brand new to it :)

0
26b0f1261d1a0d916825bd0deeb96a21

(5798)

on June 10, 2012
at 12:53 AM

I am so weak, but I love lifting. I like to rearrange living room furniture by myself. My husband is always astonished my this.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!