Weight lifting for chicks!!!! Weeeeee

I just had to put this website somewheres.  Its awesome and debunks myths about women pumping iron.  http://www.stumptuous.com/cms/index.php

That's a great site!! Here's another link on the subject that I like

http://www.t-nation.com/readTopic.do?id=45929 6

If you're a woman it's imperative you're doing weights. Your bones will thank you.

Definately.  I have been lifting for a couple of years so I have a good base but I am thinking about starting power lifting.  I think I may have even found a good gym for it too.  Need the space for olympic lifts and all that jazz.  Oh man I am excited.  I like how those women are small too.  Like 130lbs but they can squat like 200!!!!!  So cool

I love olympic lifts! Power cleans are my fave, and they're just so damn good for you! =) And if you're a girl, you really should be doing it!

I've only be been lifting for about a year but I'm getting up there. I was shocked to find out how many gyms don't even have a squat rack. Hell, I rarely see guys doing dead lifts at my gym and that's my favorite lift

I haven't been doing power cleans, not sure why. I've been doing a modified Starting Strength; the actual one includes them. hmm...

I definately want a coach for when I start.  I don't have the experience with the form.  This gym I am looking into if for powerlifters mostly.  Do you think the guys there would be open to showing chicks the basics?  I hope so, how could a guy resist spotting a cute girl while she masters the iron...hot

I go to the Y right now.  I never see guys using the squat rack...I see them more on the machines.  What a waste of time.  The Y is great but not enough room and lacks some of the proper equipment

agana, most definitely! People who lift like to talk about lifting and they certainly would take a moment to show you because lifters have this issue about THEIR way being the best (I'm guilty of this). They welcome the chance to make sure more people are doing it their way!

What, do you mean, THEIR way is the best!? MY way is the best! ;)

Anyway, yeah, we love to help out when people ask, it makes us feel like an expert, and who doesn't love to feel like an expert?

And I know what you mean about no one ever using the squat rack. We only have 2 at the gym I go too (and it's a pretty big gym), and I rarely have a problem getting one, even while there are lines at the leg press machine, I don't get it. Oh well, I guess it works better for me, especially since I need a squat rack for a lot of my lifts (squats (back, overhead, front), deadlifts, RDL's, push-press, cleans) and can be there for a rather long time, and sometimes I do feel bad, but seriously, no one would be using it anyway.

We only have one squat rack and it doesn't get used very often thank God. Of course there's the occassional jerk doing curls in there which makes me furious. I mean do you really need that whole squat rack for your damn curls

Unfortunatley my gym doesn't have a real squat rack...but they've got 2 blasted smiths taking up space!  They have a modified squat rack but I feel very uneasy using it...I have really bad ankles/feet and squats are very tenuous for me...so I don't do them often and can no longer do any kind of wgt...even lunges are difficult...

LOL it's about time that women lifting became mainstream!  I set up a women's lifting class in 1986!  I'm still one of but a couple of women in the weight room!

Oh that damn Smith machine, how I hate you. Why do trainers love that thing so much? It really makes me question a trainer's motives when they want you on that thing instead of doing the real deal.

The only time I see anyone using the Stupid smith machine is big dudes that use it for their presses cause they want to seem cool by lifting more weight than they can with real bench presses.  pansies

That IS a great link! I def bookmarked that one.

SO, a couple of questions for ye wise weightlifters...
I'm in pretty good shape right now, just about 10 pounds to lose.
I go to the gym and jog regularly. I do use the weight machines when im at the gym, but I'm not always sure on how much weight to put on.
I try to increase it every time I go, but, is there a standard as to how much you should increase? 2 pounds? 10 pounds? Also, as much as I hate to admit this, I get a bit intimidated by the free weight room so I shy away... There are only free weights up to 20 lb dumbells in the "womens" section. Is it better to use machines vs free weights? Is it worse? the same?? Any guidance is appreciated, as I would like to get into lifting more.
Thanks!
kat :)

Free weights are far and away superior to the machines. There's almost no comparison!! Don't be intimidated by the free weight area; no one is looking, laughing or judging. People are there to do their weights and leave, not oogle your ass or laugh at your 50lb squats. Free weights make your body stabilize the weight, employing a lot more muscles. Machines lock you into one range of motion, for good or bad.

As for how much to increase, that really depends. Don't worry about that at first; just get used to the movements and let your muscles adjust. Many times I'll use the same weight for a couple of weeks then just go up 5 lbs; it just depends. The key is to be safe but still get a good work out. Don't make it a race to see how fast you can rack up weight; you'll just get hurt.

wow, it's been like 10 minutes and spirochete hasn't jumped on that yet, she must be busy, so I guess I'll fill in:

Free weights are much better than machines. They force you to use stabalizer muscles to control the weight and keep it balenced. Machines are on a track and can't do that. Free weights allow a much more natural movement that is more realistic and less strain the joints. Don't be intimidated, go out of the "women's section" (never seen that sign in a gym, personally) if you have to. Or you can do barbell lifts, it doesn't just have to be dumbells. Back squats, bench press, etc. use barbells. I know that the link agana provided gives some free weight exercises, along with the benefits of those exercises. Also, do enough weight where you can just get sets of 8 reps, as that is the best for muscle growth, and fat burning awesomness.

As far as how much weight to add each time, there is no standard. Basically you do however much you can do each time you go. If it's too easy, you know to increase next time (bring a notebook with you to the gym to record what you did and how you felt, it really helps you to keep haing an effective workout)

edit: spirochete did jump on it before I finished typing

Keeping track of your weights is key I think. I always have my notebook to track progress

katt -- I don't increase my weights each time I go - but I do pyramid my sets - meaning the first set I'll do at say 15 lbs the 2nd set is 20 and the rd back to 15  Also you should lift the weight that causes fatigue after 8 - 12 reps so if you feel like you can do 20 more reps with no problem then the weight you are using is too light If however you find you can hardly do 4 reps the its too heavy  -

My next question is why is there a seperate area for men and women in the free weight room?  Granted I don't think I would want to do much over 20 lbs for an exercise for free weight but I am sure there are some women who might like to give a heavy weight a try. 

Also my weight teacher is in her 60's and has been teaching for 10 years.  There are more women in the weight classes than men - at least during the times I go. 

Also for those just starting out and who maybe can't afford a personal trainer - maybe look into your local comm college to see if they have weight classes.   At our local comm coll. classes are only $45 for a semester which is 12 weeks - can't join a gym for that cheap - and I tease my teacher saying she is much better than a personal trainer.  I mean the first week she showed us how to use the equipment - then she helped us develop a routine showed us how to do it and then watches to make sure we are doing it right and if she sees us doing something wrong will show us again. 

separate womens area!!! lame.  I lift as heavy as I can.  I would be pissed if they expected me to go and lift little baby 20lbs for my inclined presses.  I would quit and find a real gym.  gross.  Thats just me though

Thank you all for your very helpful info!

RE: the "women's section" it's really not offensive at all...Basically, its another room off the back of the women's locker room with some equipment and a rack of dumbells. Some women don't feel comfortable doing the thigh machines (opening and closing their legs) in front of a bunch of dudes. Especially the older women.

I'm not REQUIRED to use that area, I was just pointing out that given the option (IE if they have the same gear as the general weight room) i would rather go in there. But they don't. Thats all!! I think its actually quite considerate that they have that area, and im pretty grrrly..So go fig... :)

I will just have to suck it up and deal with the grunting meat heads..lol... Thanks again!

Hey everyone,  I just discovered this forum and I love it!  I've lifted with free weights for years.  I alternate upper and lower body but do the same exercises over and over, though.  I've gotten good results but think I could achieve more with some guidance on a better routine, mixing exercises, 'pyramidding', etc.  Can anyone recommend websites that recommend good training regimens?

K

I love when my old posts get bumped. Hello old friends!