Should Women Lift Heavy Weights?

[grey_beard]

Yes.

I am a female who lifts heavy (barbell weights), and I have friends who do so. Some of my female friends powerlift too, the other day one of them posted a vid of herself doing 3 reps of 120kg squats. You won't get big if you keep your rep ranges on the low side (under 6 since the "growth" hypertrophic range is 8-12), and you can get very strong. The Accidental Powerlifting World-Record Holder - The New Yorker This 16 year old girl deadlifted 420lb for her age group world record... and does not look bulky at all. THIS is typical.

You might get bulky if you combine high intensity with high rep number PLUS eating a calorie surplus - that's what's happens with the cross-fitters. Some powerlifters also bulk up because the extra mass adds strength, and that's what they're going for. But for most females (like me), heavy lifting just leans you out and adds strength. I tend to put on muscle relatively easily and want to keep fitting my clothes so I adjust my diet based on my goals.

There's a lot of evidence showing the benefits of lifting heavy - better neuroskeletal recruitment, a higher metabolism, staving off osteoporosis, reduction of stress levels, more self-confidence etc. I love lifting because I sleep like a baby after, and it helps me to avoid the skinny fat trap, it helps me develop more endurance (I'm currently on a long-distance running program which gives that problem if you don't lift).

I get obese trainers come up to me the gym to criticise my program and that gets me really mad. A lot of it has to do with the fact that I'm usually the only female walking up to the free weights area/squat rack. But I have <20% bodyfat and pretty nice definition in some areas (still working on others) so I ignore them.

OT, but how did I just *know* you were gonna be a fellow INTJ after all that?

 

[Ursa]

Why not?

I lift heavy weights five days per week and my body feels sturdy and capable on account of it. My posture is better too.

 

[Habba]

Absolutely, but make sure you do it right.

 

[fetus]

Why the hell not? Do whatever makes you happy.

Creepy that this is the exact wording I thought when I read the title of this thread.

 

[Forever]

I don't see how this a problem. No lazy man would ever or should judge a woman on this. If she's moving to a new house and she carries that tv easily. That is no problem for the lazy man.

Let's just get real here.

My technique is just to use the best tools to lift heavy things or grab the most light things, while the strong people do the real deal. But I won't be afraid to help if there are others lifting a very heavy object.

 

[Doctor Cringelord]

Should is a funny word. Especially when we start applying shoulds and should nots to other people. I think people should do whatever the hell they want. Personally, I think bodbuilders of either sex look fucking freaky when they pass a certain point, but hey, if you want to look like a fucking cartoon character, be my guest.

 

[Norrsken]

Should is a funny word. Especially when we start applying shoulds and should nots to other people. I think people should do whatever the hell they want. Personally, I think bodbuilders of either sex look fucking freaky when they pass a certain point, but hey, if you want to look like a fucking cartoon character, be my guest.

My dream is to look like Pop Eye.
#belikenikeandjustdoit

 

[Luke O]

My dream is to look like Pop Eye.
#belikenikeandjustdoit

You could have a diet of spinach and pipe tobacco. You might even end up sounding like Popeye

 

[Doctor Cringelord]

He could eat spinach through his pipe. That was awesome.

 

[Norrsken]

You could have a diet of spinach and pipe tobacco. You might even end up sounding like Popeye

I am actually eating a lot of spinach lately, and getting thinner as a result.

 

[Luke O]

He could eat spinach through his pipe. That was awesome.

It was to turn it into mush since he had no teeth?

 

[GIjade]

Are you eating often? Biggest rule with weight lifting is, if you lift heavy, you gotta eat more calories.

Yeah, I think so. But I'm not like lifting weights at the gym or anything, just packing and moving- so lifting heavy boxes and furniture and taking them to the car. Things like that.

 

[GIjade]

Yeah, I mean, I figured it went without saying that if you have some kind of health issue that precludes lifting heavy weights, then you probably won't want to (if by "want to" we mean "decide it's a good idea and pursue it seriously").

Oh, i don't want to, I don't think it's a good idea. I pursue it seriously only because I have to. But for women who don't have health issues such as arthritis, I think it's great if they decide to lift weight.

 

[ceecee]

Oh, i don't want to, I don't think it's a good idea. I pursue it seriously only because I have to. But for women who don't have health issues such as arthritis, I think it's great if they decide to lift weight.

I have degenerative spondylolisthesis with spinal stenosis - this falls under the osteoarthritis banner and then some. I can only tell you that weight bearing exercise, not just lifting heavy things, will absolutely help with pain. You may not believe that but you're only shortchanging yourself.

 

[GIjade]

I have degenerative spondylolisthesis with spinal stenosis - this falls under the osteoarthritis banner and then some. I can only tell you that weight bearing exercise, not just lifting heavy things, will absolutely help with pain. You may not believe that but you're only shortchanging yourself.

Well, I would like to think it would help, but I only have pain as a result of lifting, otherwise my pain level isn't too bad. After lifting heavy things, the pain is so unbearable I'm almost crippled. It's really severe pain!

 

[ceecee]

Well, I would like to think it would help, but I only have pain as a result of lifting, otherwise my pain level isn't too bad. After lifting heavy things, the pain is so unbearable I'm almost crippled. It's really severe pain!

What is your diagnosis, if I may ask? Are you taking anything for it?

 

[GIjade]

What is your diagnosis, if I may ask? Are you taking anything for it?

Osteoarthritis, I guess. X-rays showed some arthritis, but not a lot. But the pain tells me otherwise somehow. I had to have a steroid shot because the pain was so bad; that lasted about a week and then the pain was back again. I'm taking Aspirin, Barlean's Joint Formula which is Omega 7 fatty acids and Hyaluronic Acid, and I'm taking a Turmeric/Bromelain formula.

 

[Ursa]

Are you worried about "getting big?"

I used to lift specifically for muscle mass (stopped so I could swim faster) and I still got asked out all the time. Even while I was working out. Don't let people tell you "to be careful not to get to big." It's your body, it's your business, and guess what, you'll still get asked out by nice, attractive folks.

The power-lifters have a valid point though. If you are worried about it, do sets of no more than 3 (the third should be super hard). This works!

 

[ChocolateMoose123]

Are you worried about "getting big?"

I used to lift specifically for muscle mass (stopped so I could swim faster) and I still got asked out all the time. Even while I was working out. Don't let people tell you "to be careful not to get to big." It's your body, it's your business, and guess what, you'll still get asked out by nice, attractive folks.

The power-lifters have a valid point though. If you are worried about it, do sets of no more than 3 (the third should be super hard). This works!

You have to actively work to get big. Diet plays a huge part. Your body will tell you if you're doing it wrong. Either you won't gain, or you will tire when you shouldn't. (Causing you to look at diet) cycle continues...

 

[Ursa]

You have to actively work to get big. Diet plays a huge part. Your body will tell you if you're doing it wrong. Either you won't gain, or you will tire when you shouldn't. (Causing you to look at diet) cycle continues...

Sure, that's what I did. I got big. (1g protein per 1 lb.) But that's not what I asked. What I meant was that girls shouldn't be afraid to get big, if that's what they want.

But either way, SOME mass is going to happen. If you train for sarcoplasmic hypertrophy (strength = density, which means powerlifting), you're going to get SOME myofibrillar (mass) hypertrophy. It's not 100% unavoidable. People who fit cardio into weight training (which what I do now), in order to lose mass, will also lose some strength. Anabolic and catabolic exercises are mutually exclusive. It's largely either-or, and it's a pain to find "balance". I eat a ton now, just so I can swim fast but keep up my strength, and compared to my pure weight training, my strength gained now is a lot less. (And not just on account of beginner's gains.)