What are good numbers for lifting for women

[michellerobison]

I only started lifting 4 months ago,2 x per week. I started at 85 lbs x 1 set -10 reps. I worked on core strength so I wouldn't hurt myself...

I don't know what is considered good lifting weights for women. I've heard you should be able to bench your body weight,if that's true...oh boy....I have a long way to go...but I should loose weight and hopefully I will be benching my body weight,ha,ha...

Bench I do 125 lbs 1-2 times,back it off (wouldn't think 5 lbs makes a difference,but it does)to 120 lbs for 8-10 reps,then finish 95 lbs for 1 set 10 reps,sometimes I add an extra set of 5 reps.
I leg curl, 75lbs x 3 sets -10 reps
leg lift,75lbs, 3 sets - 10 reps
back rowing (I use the leg curl thing and use my back to lift,row,holding in stomach) if that makes any sense) 75 lbs,3 sets- 10 reps I made this move up myself to work the back,not sure if it's really an exercise move ,but it did really help my lower back!
back of arms,hold leg curl thing,use arms to pull back, 75 lbsx3 sets- 10 reps (same w/ this,my own exercise,to help my upper back)
preacher curls- 60 lbs 2 sets-10 reps
squat-75 lbs x2 sets 10 reps
I do lats,abs on resistance bands,so not sure what the weights are on those.

I don't know what average lifting weights are for women, no clue.
I'm lifting more than when I first started so I think that's pregress,but since I work out w/ my husband, who's lifting twice what I do ,or more,I don't have anything to compare average for a woman to.

 

[Rebecca D]

Typically women can lift more with their lower bodies compared to their upper bodies. You seem to be doing quite well though. A lot of it depends on your body type, weight, goals, age, ect...

I have been lifting for awhile (42 as of Friday) and my BEST lifts are Squat 205 for 3 reps, Bench 55lb db's for 7 reps, Curls 60lbs for 8 reps, 12 pullups, 43 pushups, and 10 reps with the 35lb db's for shoulder press to list a few.

I don't workout with these weights. For example, Friday I did a 10 sets of 10 reps with 135lbs for squats. You will find that most women lift less that this but that many more experienced female lifters can do substantially more. (I want get into what women on steroids can lift) To me your numbers sound good, and if you have only been lifting a short time then you have room to lift more, if that is your goal. Remember, strong is the new sexy. (I saw that on a t-shirt).

Rebecca D

 

[BlueBird]

I agree with Rebecca, your numbers look really strong. As Rebecca has mentioned, your routine (wts/reps) depends on what you want to accomplish. I did find some charts listing 1 repetition maximum performance predicated by level of training.

The standards (not norms) presented in the tables below represent a 1RM performance (in pounds) that can be reasonably expected of an adult athlete at various levels of training advancement using standard full range-of-motion barbell exercises with no supportive wraps or suits.


One rep maximum (one repetition maximum or 1RM) in weight training is the maximum amount of weight one can lift in a single repetition for a given exercise. One repetition maximum can be used for determining an individual's maximum strength and is the method for determining the winner in events such as powerlifting and weightlifting competitions. One repetition maximum can also be used as an upper limit, in order to determine the desired "load" for an exercise (as a percentage of the 1RM).

 

[RottenWillow]

I don't know what average lifting weights are for women, no clue.
I'm lifting more than when I first started so I think that's progress,but since I work out w/ my husband, who's lifting twice what I do ,or more,I don't have anything to compare average for a woman to.

And this is ALL that matters. Progressive resistance, hermana.

Exceed yourself

 

[superqt4u2nv]

I agree with Rebecca, your numbers look really strong. As Rebecca has mentioned, your routine (wts/reps) depends on what you want to accomplish. I did find some charts listing 1 repetition maximum performance predicated by level of training.

Where do those figures come from? Seems a little off from friends I have trained in the past most of those novice numbers are much lower.

 

[BlueBird]

Where do those figures come from? Seems a little off from friends I have trained in the past most of those novice numbers are much lower.

You know I was wondering the same thing. Comparably, I measure up pretty bad.

Anywho, I didn't post the page because I didn't think it was appropriate, but here is the page with the links to charts:
Weightlifting Performance Standards

 

[superqt4u2nv]

You know I was wondering the same thing. Comparably, I measure up pretty bad.

Anywho, I didn't post the page because I didn't think it was appropriate, but here is the page with the links to charts:
Weightlifting Performance Standards

Like RW said only person to compare to is yourself. I didn't realize I was strong tell I trained a few girlfriends the first time I deadlifted I pulled 135 for reps on of my friends had trouble with the 45 lb bar.

 

[Rebecca D]

I re-read the post and I didn't realize she was new to lifting. Yeah, those are impressive lifts for a newbie.


RD

Where do those figures come from? Seems a little off from friends I have trained in the past most of those novice numbers are much lower.

 

[BlueBird]

Like RW said only person to compare to is yourself.

Agreed!

 

[michellerobison]

Wow I didn't think they were all that strong just starting out. I've always had to lift a lot. I grew up on a farm and lifting and throwing 50 pound feed bags as a daily job... Girls used to make fun of me in school since I was thin but broad shouldered...1980's,big shoulder pad craze,never needed the pads....
Nice to know it wasn't for naught...

I also do foundry work,I cast in bronze,the plaster investment bags I buy weight 80 pounds so I lift those quite often. The crusible weighs 75 pounds empty before adding molten bronze.
I also do ornamental plaster and concrete work, some of those molds weigh 75 pounds or more,empty weight before plaster or concrete is poured.
Pretty much everything I do in the art field involved some heavy lifting,so I've always had broad shoulders for a woman,made buying suits and shirts tough.I'd have to buy the next size up and have them altered.
It's taken time to get my lifting weights up again,I broke my neck and wrist in a car accident 20 years ago,spent 4.5 months in a halo brace...10 years ago injured my back lifting patients at work and could barely walk for 2 years. Had 3 back surgeries in that time and lots of PT. At one time I couldn't lift a gallon of milk due to the pain.
I haven't done much in squats yet, a little nervous since I've had knee joints replaced 26 years ago,but I squated 120 today x12.
I'm adding new exercises as I go now since I feel more comfortable that I won't injure myself. Hubby has a weight lifting chart,showing different exercises,learning the names of them slowly and trying a new one each time that we work out,that way I can try to work all the muscle groups.

I don't plan to be a competitor,too beat up and scard for that. I don't have the dedication for it.

I commend anyone who can do it,amazing is all I can say.

Just want to be healthier,stronger,and thinner! If it wasn't for hubby I wouldn't be feeling better now, he spots me and I spot him,he benched 240 lbs today and he's only been working out since May. Not too bad for a 54 yr old man and 47 yr old woman...
We like working out together,makes the work outs fun and we talk and kid each other between sets...

Strong is the new sexy...I love it...