How Do We Dispell the "Pink Dumbell Theory"?

I sometimes get so frustrated when I go work out and hear the woman still touting the "small weight multiple reps" philosophy of weight training.  How do we "average Joanne's" who don't have "PT" behind our names tell these women NO!!  DON'T GO THERE!!!  Use those heavy weights - Use those Free Weights  USe those muscles!!!  YOu aren't going to be big and bulky and look like a weight lifter. 

I so want to say something but the one time I did comment to someone that her lifting 2lb weights at super fast reps wasn't really effective since alot of the movement was momentum but she was so closed to any suggestions and basically said because her boyfriend did weights I didn't know what I was talking about and she didn't want to get all buffed -- I walked away and just said ok

edit: I made this comment to this woman after a cardio mix class ( similar to "Cardio Blast" on Fittv) and she wasn't doing what the instructor was telling us to do - first doing slow counts and concentrated work and she was just swinging those darn 2 lbs weights around like flailing there was no "work" on the muscles it was all a waste of her time - and since she was standing in my line of sight from the instructor I just had to say something.

I am not saying I go around preaching to these women I let them do their thing I just wish more women would not fear the heavier weights.

So how do you if you do try to suggest to someone to toss those pink db's in the trash and go for the real weights??

Original Post by kristi-poo:

So, I use 3-10lb wieghts during my body sculpting class but we use a slow to medium pace followed by a pause in the middle, holding the weights in some tortuous position , then back to slow to medium paced reps until my arms are about to fall off! Is that not effective either?....I have a hard time believing that smaller weights are useless?...I'm usually sore by the time I get home and I would consider myself moderately athletic, moreso than most office workers at age 33.

If you are using the higher end weights I'd say that's good.  I take a class that we do light weights - multiple reps slow to fast but I only use the light 3- 5 lbs weights during that class cuz I 'm mostly in it for the cardio not the weight training.  Weight training is heavy -- what you are probably doing is more endurance and cardio. 

Its not its ineffective - its just a different kind of workout.  To really build muscle definition you need to do high weights not low weight multiple reps.  If you are to the point of fatigue though after your supersets I'd think you are probably using the correct weight for the class but if you were to concentrate later on "lifting" you'll probably find that weight very easy to do the 8 -12 reps as recommended.

I want to eventually work up to heavier weights and possibly start lifting more seriously to build some muscle tone.  I just figured I should start slow and since I've been doing the body sculpt/cardio classes and the yoga I've seen a definate increase in my strength and yoga skills!  I just need to get with a trainer now and have them show me what type of heavier lifting I could do to increase muscle mass and drop the cellulite grossness, now that I've worked on my stamina a bit, so I look smokin in my bikini this year!!!  My goal is to lose 10lbs without losing muscle and actually gaining muscle!

i would appreciate it if someone in the gym told me my technique was off or skewed

I don't understand why the people on this site are so rude and judgmental of other people. It's great you all are learning lots about fitness and improving yourselves, but this does NOT give you the right to judge others and make fun of them on these forums.

I have been lifting weights for about 4 years now, and before that, in high school, I played sports and coahces had us doing pushups, squats, wall-sits, and such during practice. So I've always been pretty strong, and I'm proud that I can lift the big weights andknow wht I'm doing. I have gotten lots of helpful advice on this site, as well as t-nation and bodybuilding.com. But in my kickboxing class, most of the women in there lift 5-6 lb dumbbells during the lifting segment, and I would NEVER judge or make fun of them. They are doing what htey can and GOOD for them! I'm happy when anyone is doing something to improve themselves. I had to start somewhere, too (all the way down at 10 lb) and would def have been offended if someone was judging me or even approached me to make fun of me. That's just rude. If people are doing what they can, that's great. They have to start somewhere, and I'm sure if htey learn or know anything about weights they will increase as their muslces are ready. I'mso sick of all the judging I see on these forums. Almost makes me want to quit this site, and not be associated with you people

Sorry if I offended, but seriously, I was very offended. Mind your own business and let others do their thing. Honestly!

In the defense of the members of this site, I assure you that no offense was intended, and I don't beleive any one was being judgemental.

They were merely pointing out that many people are not aware of the best way to get fit and lose fat, and have been taken in by the myth that doing high reps of low weight is the way to "tone"muscles (which is itself a myth, as "toned" as no real meaning, there is either muscle, or there are not) . It's one of those myths that is so pervalent, that it is not surprising that people beleive it. The people at this site are just trying to get that information out there because we don't want people to waste their effort and get discoraged because things aren't working out as they expected.

I'm sorry if we have offended you, I will admit that it does get frustrating sometimes when we try to help someone, but they won't listen. Sure take everything we say with a grain of salt, do additional research if you want, but at least consider what we say, and we just ask that you approach the high rep-low weight mantra with the same skepticism.

We do not mean to bring anyone down, we do sincerally want to help. If you ask a lot of women on this site, they will tell you that they were once part of the "Pink Dumbell Club". but have since moved to the heavy weight. They've been there, they understand. And when we speak of "heavy", that is by no means an absolute term, what is heavy for you may be light for someone else. So if you're lifting 10 lbs and can only get it 8 times, that's heavy for you, and that's great, but if you can do it 20 times it's too light and you should increase weight.

I know people are different and different things will work for different people, but we're not that different when it comes to fitness. I could beleive that there are some people that build muscle best at 7 reps, others maybe at 9, but 15 or 20? Not so much.

Oh and byt the way, women lifting seriously is just about one of the sexiest things ever ;)

"I'm sorry if we have offended you, I will admit that it does get frustrating sometimes when we try to help someone, but they won't listen. Sure take everything we say with a grain of salt, do additional research if you want, but at least consider what we say, and we just ask that you approach the high rep-low weight mantra with the same skepticism. "

If you had read my post, you would have seen that I have never been part of the "pink dumbbell club" and that I prob lift heavier weights than mots of you. I agree, lifting weights is sexy - esp free weights, and i love love love it! esp when I can only do 6-8 reps and can barely move my arms the next day. No better feeling!

I took offense because you all seem to think you are know-it-alls (I'm pretty sure I was lifting heavy before any of you, although I have absolutely no basis for that assumption. I just saw that a lot mentioned that they used to lift low weights, and I don't remember ever lifting low weights. 10 lb was where I started at 12 years old!)

That's why I took offense. A buncha newbies to the lifting heavy club now think htey have hte right to judge others. It's not nice. If someone asks for my help or looks a bit lost in the weight area, then I offer help - politely, not condescendingly (no throwing their dumbbells across the room, dbackerfan, YEESH!) Just be nice. They are in the gym to get healthier, be proud of them for that. if you're excited because you just discovered the benefits of lifting heavy, good for you! Share it, but nicely. The tone of htis thread is an embarrassment!

try increasing what your lifting or start doing more reps of course I'm big on P.Trainers (certified as in know what there about) A good P.T knows whats Q's to ask you so you can focus on your goals! (what ever they may be) I don't mean you need to go to one every week(or more) or anything like that but a P.T. should be able to write you up a personal fitness program as well as nutritional P. that fits you goals and respective body mass (for a fee of course but it's worth it)for one session

Original Post by dbackerfan:

I sometimes get so frustrated when I go work out and hear the woman still touting the "small weight multiple reps" philosophy of weight training.  How do we "average Joanne's" who don't have "PT" behind our names tell these women NO!!  DON'T GO THERE!!!  Use those heavy weights - Use those Free Weights  USe those muscles!!!  YOu aren't going to be big and bulky and look like a weight lifter. 

I so want to say something but the one time I did comment to someone that her lifting 2lb weights at super fast reps wasn't really effective since alot of the movement was momentum but she was so closed to any suggestions and basically said because her boyfriend did weights I didn't know what I was talking about and she didn't want to get all buffed -- I walked away and just said ok

So how do you if you do try to suggest to someone to toss those pink db's in the trash and go for the real weights?? 

AMEN!

 

Being that I'm a personal trainer I would tell you that your personal trainer told you and their more opt to listen. Theres several reasons you could tell her. First of all a women's body doesn't have the same amount of testosterone as a man's so it's difficult to aqquire that amount of muscle. You wont be able to build those sexy lean cords of muscle that burn the calories if you don't challenge your muscles. High reps without the challenge doesn't do it. DEPENDING on what your goals are, the weights and reps will vary. Also if your at a caloric defecit, you wont bulk up.

I don't know how old some of you are or how long you were a couch potato.  I am almost 60 and really out shape with very little muscle.  I weighed 242 when I started to change my eating and get out and exercise.  I now weigh 212 and I know that cardio is good for your heart, say many experts.

On the other hand my 5lbs weights are blue and I can't even lift them for some exercises.  I know many of you are in or on the way to being in great shape, but I have to say this has depressed me a bit.  I am working really hard and have already come a long way from walking 20 minutes to walking up and down hills 60 minutes.  I also do weights, such as they are twice a week.

So what you seem to be saying is I am wasting my time.  I think its good to remember that different people are starting from different places.

I plan to join a gym in February and if afford it get a trainer, as it is I go to free weight and stretching classes twice a week.

I guess I just wanted to show another side of the same picture, for all us formally lasy, overweight, oldies but goodies.

^mscarol. I'm 21, 110 pounds...and I also lift 5 pound weights. You're not alone!

My current 5 pound weights are an upgrade from my former 2 pound weights. I'm definitely sore after my work outs, and I'm definitely noticing improvements.
So I don't think you're wasting your time at all.

I wish everyone would stop getting so offended, everyone is trying to help eachother it's just a bit of miscommunication.

"And when we speak of "heavy", that is by no means an absolute term, what is heavy for you may be light for someone else. So if you're lifting 10 lbs and can only get it 8 times, that's heavy for you, and that's great, but if you can do it 20 times it's too light and you should increase weight"

All this thread is saying is that lifting a wieght that isn't very hard for you to lift a large number of times isn't going to help. As I understand it, when you lift weights the fibres of your muscle will actually tear and when it rebuilds itself it becomes stronger than it was before.

By the way, I think it's wonderful that you've started lifting weights and congrats on the 50-60 min walks! Don't give up either, the hardest part was choosing to do it and you're already there :D

Original Post by spirochete:

Original Post by lovelynamazin:

 

i'm so happy that i found this thread. this is my very dilemma. i do own the pink weights (literally). i was really afraid that i would gain mass even though i've heard that it's fairly difficult for a woman to get big. with the 5lb weights i felt like i could literally do them forever (way too light, i know). so i've just began with the 10lb weights. i also didn't want to begin a weight program before i reached my goal weight. i figured that i'd get my body fat down and then lift. didn't want to have muscles bulking up arms that were already fairly meaty. i'm looking for definition and good muscle tone. am i going in the right direction?

Basically here are the rules of fat loss in order of importance:

1. clean up your diet

2. LIFT HEAVY WEIGHTS

50. (cardio)

Is this helpful?  I am sorry if you thought I was offended.  Naturally I come on the site to learn and I have learned a lot.  Also for the support which is certainly there too.

I just think that some of the attitudes get a little snarky.  It is always good to remember that there are those below you and those above who might just be snickering at your efforts.  there are alot of ways to approach giving advice.

As Dr. OZ says 30 minutes of walking every day, to be a younger and healthier thinner you.  Just like I respect much of what is said on this site.  I gotta respect the guy!

^ Yea but that quote is from "spirochete." I've noticed a theme to her posts, they're usually pretty "snarky." I personally take what she says with a grain of salt.

I definitely see what you're getting at though.

Dbakerfan you're my hero.  I nearly got into it with my boyfriend the other night over this.  I just started working the P90x program after months of sitting on my flabby ass and I was kind of expounding on my limited knowledge of whey powder and the 'magic hour' thing.  When I looked up he had this horrified expression on his face and started warning me about the esthetic dangers of becoming too muscle bound.  I almost smacked him with the laptop he was daintily resting on his skinny thighs.  I silently decided to switch from P90x Lean to the doubles program.

 

What are you doing in the gym to notice what anybody else is doing anyway?  When I am working out, I feel so focused on what I am doing, I hardly care who's next to me, let alone the weights they are using!  Focus on what you are doing, and pay less attention to others.

What a surprise to see this thread back in the stickied catagory!!  So to answer some of the new comments

mscarol1  - I think it is wonderful that you are doing what you are doing.  If 5 lbs is heavy for you then you are doing great - I just want to point out that after a bit those 5 lbs are going to feel like feathers and that is when you need to get a heavier weight and work those muscles again.  You may also want to check out this book I checked out at the library called "Strong Women Stay Slim"  Its pretty old but it has some great ideas for beginners and she points out that building up to 10- 15lbs for some exercises takes time. 

svea9 -- go back in this thread to about page 2 or 3 where I explain why I was "noticing" this person to begin with.    but to summarize it was during a class and this lady was in front of me and making it very difficult for me to keep time with the instructor with her swinging her 2 lbs weights around so fast. 

I recently started the "Body for Life" program and it really is kicking my toosh.  I thought I was lifting heavy before but I was fooling myself now I am really working those muscles and usually feel it for days.

 

 

I don't think anyone here has said "don't do cardio".  Cardio is important for your heart and general fitness.  It also burns calories, so if you like it please do it.  Any exercise that you enjoy is better than sitting on the couch doing nothing. 

What has been said repeatedly, and I believe it, is that it is that steady state cadio is not the optimum way to exercise to lose weight.  Light weights for lots of reps is cardio -- not weight training.  Light being a relative term.  When I do my shoulder presses 15 pounds is VERY heavy for me, because I'm still building up my arms and shoulders, etc.  But 15 pounds is very light for me for some other exercises.  Deadlifting could be compared to lifting a child, and even my tiny 2 year old granddaughter weighs 24 pounds.  So when I do those deadlifts, I'm using much more weight.  Yes, I even lift my 8 year old grandkids occasionally, and they weigh 70-80 pounds. 

If you use 5 pound weights, just remember the average newborn infant weighs more, and most women can and do lift small children no problem.  So for some exercises, more weight is appropriate for even an untrained female.   Just because we are/were untrained doesn't mean we have never lifted anything more than 2 pounds. 

Also, for us older women, I think lifting heavy weights is very important to help us keep our bone mass.  All those commercials on TV about drugs for osteoporosis should make us stop and think.  Lifting heavy weights is a good drug free way to keep our bones strong and healthy. 

Original Post by jblarghp:

^ Yea but that quote is from "spirochete." I've noticed a theme to her posts, they're usually pretty "snarky." I personally take what she says with a grain of salt.

I definitely see what you're getting at though.

Yeah it really sucks when someone answers a question in a brief way rather than paragraphs of fluff around it. What was I thinking?

Heh "snarky"

Hey,

I'm a personal trainer, and I definitely built muscle off of five and ten pound weights! I just uploaded a picture from a couple of years ago to prove a point; I built that muscle with 5 and 10 pounders!

I still have to use 5lbs on my deltoids...sometimes 8's if I'm feeling up to it...I guess it's a weak spot lol...

But yeah, there's absolutely nothing wrong with low weight, high rep. It's crucial to start out that way to build a strong base and to avoid future injury, and it's great for maintaining, too.