You've been given some great advice! I just wanted to add that most women don't have the hormone levels necessary to bulk up. So your best bet is to choose a weight that allows you to complete 8-12 repetitions, 1-3 sets of an exercise. That way you'll get the most benefit out of your strength training routine.
I've definitely seen improvement and toning of my muscles over time. Originally I could only do a few reps with my son's 2 lb weights, now I can do many with a 5 lb. I really DON'T want to get heavily muscled arms, so I've assumed that sticking to more reps with lighter weights would keep me toned without that happening, but maybe I'm wrong? If anyone could point me to a good article or anything, that would be great.
Oh, and I looked at the calendar and discovered that I'm premenstrual, LOL, so that's likely the reason. Last month I posted about being really low-energy at this same time.
Fitness Minutes: (260,715)
2/25/10 9:28 A
I agree with ARMSPORTS, many people have off days for various reasons. maybe you're coming down with a cold. maybe you didn't get enough sleep the night before. maybe you haven't had enough recovery from your previous workout. maybe you're not eating enough. it's hard to say. When I'm not feeling up to par, I take my workouts back a notch. I don't lift as heavy or maybe I do fewer reps.
Although, I will say that if you haven't seen an increase in your strength in 8 months, you might want to take a closer look at your routine. If you've been lifting the same 3-5 pound weights for the last 8 months with no improvement, something needs tweaking.
In general, if you've been doing some type of strength training for several months, you should be up to a heavier weight 8, 10 or even 15 pound weights by now.
You might consider adding some resistance band exercises to your workout to vary your routine. Have you seen any improvements in your strength ? If not, time to reassess your workout.
I also get the same instant or early fatigue when I am on the verge of getting sick. Last Thursday I went to a body pump class and was shaking so bad half way through the reps that I had to skip the rest (I usually finish all of them). Saturday morning I woke up with a horrible head cold. Not eating enough the day or two before as well as being overtired can cause the same reaction for me.
2/25/10 9:04 A
Could be an off day, could be you haven't eaten enough, could be you haven't recovered adequately for some reason since your last workout. I agree with the last person that posted: Take a small break from weight training, then if possible come back using heavier weights, in the 8-12 rep range, that you increase over time as you get stronger. Just be sure to take an off day or two in between, or split the routine up so you are training different muscle groups on each day. You will like the results MUCH more.
Sometimes I need a break from strength training. Every now and then I'll go a week without strength training and when I start back up again, I'm actually stronger!
I would suggest taking a break and then working up to some heavier weight lifting, with enough weight that the 8-10th rep is very difficult. Using 3-5lb weights for 15 reps isn't really going to make you much stronger.
I've been doing some fairly minor weight lifting (hand weights, 3 and 5 lbs depending on the muscles I'm working) and suddenly this morning I'm finding myself unable to do as many reps as I usually do. In general, over the past 8 months that I've been doing this, I can sometimes do, you know, one more rep than the previous time, stuff like that. But today, it's like I have no strength. In places where I was doing 15 reps, I'm suddenly shaking at 9 reps and unable to continue past 11. Is there a reason for this, or am I just having an off day?
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