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MOTIVATED@LAST Posts: 15,461
1/26/14 6:39 A

Just on the issue of injury and safety, most injuries occur due to bad form (poor stance, leaning, jerking the weights, recruiting additional muscles, etc), rather than heavy weights.

Of course, trying to lift something that is too heavy leads many people into bad form.

The slow and controlled movements of good form poses minimum risk, even with heavy weights.


MANDYJ73 Posts: 310
1/24/14 7:38 P

Lmao... Zorbs... that was funny :)))

DLYNCH86 Posts: 215
1/24/14 6:06 P

I started strength training a few years ago and started out on gym machines. They're OK but it's hard to get great form. Can you get a training session with a trainer at the gym on free weights - they often fatigue you more even at the same weights because you have to have correct posture. Many become core exercises as much as strength work but it's hard to do that with the machines. Not that they aren't worth it - just a suggestion you may be also ready to move to some free weights - they're fun.

SIMPLELIFE2 Posts: 707
1/24/14 4:06 P

"I see younger women lifting 50+ pounds and cringe."

I'm puzzled by this comment. Could you explain your feelings and beliefs more fully.

CR_EDWARDS_2015 Posts: 283
1/23/14 9:59 P

Thank you ALL so very much for your awesome advice! Everything everyone said was very helpful, and I took notes on what all of your guys said. I think I really need to lower my reps, and increase my weight! I will also do as advised and increase my weight slowly, as to not damage my joints!! They've been through enough already! Haha!!

Thank you all again very much, for taking the time to comment on my post! It was greatly appreciated!!

JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
1/23/14 2:26 P


My children weigh about 50 lbs. Sorry kids, no more piggy back rides! Go ask your father.
How do women who lift 200 lbs make you feel? ;)

Edited by: JENNILACEY at: 1/23/2014 (14:31)
ZORBS13 SparkPoints: (202,372)
Fitness Minutes: (197,934)
Posts: 15,876
1/23/14 8:54 A

VAINVT: "I see younger women lifting 50+ pounds and cringe."

why? If a woman has no health issues, lifting heavy isn't going to make her vagina fall out.

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
1/23/14 8:37 A

Jennilacy gave you some really good advice. If you want to go a body weight exercise route, check out "Body by You" by Mark Lauren. It will help you develop a body weight strength routine with little to no equipment that will be just as challenging or more challenging than a free weight routine. And as long as you work up to the weight and use proper form, you can lift as heavy as you want to/as your doctor advises.

VAINVT Posts: 8,816
1/23/14 7:39 A

I agree with the comments here. I do Body Pump and have done trainer routines, and I increase my weights very gradually because I don't want to injure myself. As I look around the room, many people lift more weight, but it is so important to take care of your body.
Last spring I had surgery for a prolapsed bladder, a common problem for women who have had children. The surgeon said it was ok to continue BP, but to keep the weights low and always tighten your pelvic muscles (like Kegels). I see younger women lifting 50+ pounds and cringe.

JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
1/23/14 7:27 A

You're not a weakling. ;) You're doing too many reps because you're using too light of a weight. If you want to fatigue your muscles in under 12 reps, move up in weight. Once you find yourself doing 12+ reps it's a sign you're ready for a heavier weight/resistance. If you want to build strength quickly, you may even want to move up in weight sooner... once you can do 8-10 reps.

This program really helped me go up in weight and strength. It's pretty easy to follow. You have your main powerlifts, squats, deadlifts, overhead press and bench press and then you can choose which assistance program you want to accompany it. You'll get an assessment of where you stand in strength for you weight and gender.

5-3-1 Plan:

Edited by: JENNILACEY at: 1/23/2014 (07:38)
TANITHSEH1011 Posts: 217
1/23/14 1:44 A

Like M@L said you will want to up your weight but be sure to do it slowly or you risk really messing up your joints. Train safely and your results will come through time.

Good luck.

MOTIVATED@LAST Posts: 15,461
1/23/14 12:15 A

To be effective, ST needs to be challenging your muscles at close to their maximum capacity. And the more challenging, the more effective. The other thread is quite right in saying you should be fatigueing your muscles in 12 reps or less (the fewer the better).

The way you do ST is pretty much the same regardless of your objectives. What changes is the intake side of things.

So yes, if you can do 20+ reps, it is definitely time to increase the weight. But don't try a big jump - increase it by the smallest increment possible, and if you can still do more than 12 reps, increase it again the next time, until you hit a weight where you can no longer do 12 reps.

Without ST, up to 25% of your weight loss can come from lost muscle, rather than fat. As muscle burns calories even at rest, over time this lost muscle will make longer term weight loss harder. Moderate ST such as you have been doing until now may slightly slow this rate of muscle wasting, but challenging ST will slow it further. More challenging ST will also increase your calorie deficit, as more protein will go into repairing muscle tissue, rather than being burned for energy.


CR_EDWARDS_2015 Posts: 283
1/22/14 11:07 P

Hello! I have been doing the strength training machines at the gym since August. I am just now starting to realize that I may have been doing them all wrong....Here is an example of my strength training routine.

Butterfly: 3 sets, 20 reps @30 pounds (yes I am a weakling)
Chest Press: 3 sets, 20 reps @ 30 pounds

Leg Extension: 3 sets, 20 reps, 60 pounds
Squat Machine: 3 sets, 20 reps, 100 pounds

I just read on another thread that you're supposed to fatigue your muscles using 12 reps or less. If that's the case, than I am doing it wrong. Should I try increasing my weight and lowering my reps? If I continue doing it the way I have been, will this affect my muscles/body/weight loss negatively? Is there a right and wrong way to do strength training for weight loss?

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