Womens weight lifting...

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totalidedicated

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Continuing to lift, do my cardio and eat well.. here is my question -
When lifting weights(free weights) you always hear women should lift light with many reps. I have been able to increase my weights in the last 3 months, but dont want to get huge -Is it safe to increase weights if I can still do 20 reps? Will this add bulk, or nicely shaped muscle with definition? Im using 12, and sometimes 15 lb dumbells but am able to do 3x20 reps before tiring - okay or not? Need some opinions..... thanks!
My workout: Mon - chest - Incline press 3x20, incline fly 3x20, decline press 3x20
shoulders - side raises, side angle pulleys, military press all 3x20
tri's - dips, reverse pull downs, push downs all 3x20 30 min cardio

Tues - 1 hr 15 min cardio and abs

Wed - back - pull ups, seated rows, chin ups 3x20
bi's - curls, hammers, preacher curls 3x20 30 min cardio

Thurs - same as Tues

Friday - legs, butt - leg presses, squats, lunges, deadlifts, inner/outer thigh

Saturday - same as Tues, Thurs.
 
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what set and reps you use should be determined by you're goals. If you want endurance those reps are fine, but if you want to be stronger or explosive, you should lower the reps. I guess what im saying is, dont lift light and many reps becuase you think it wont make you bulky. I know lots of women who lift heavy, and they look darn fine :D
 
light/heavy lifting..

:D Again, thanks for the input! I do take all of this in to benefit the most from my efforts! Do you think my workout looks okay?

Tony - thanks for the article, it really did answer some of my questions - I appreciate it!!

Karky - Thank you too!
 
well, the routine looks a bit out of shape. I recommend doing a full body routine 3 times a week, working the entire body each time you hit the gym. It might sound crazy, and like it will take forever. But the point is to stick to basic compound exersices that works alot of muscles at a time.
I see you're already doing squats, chins, deads and such, so you have come a long way! A basic fullbody workout 3 times a week could be something like this:

M:
Squat
Bench
Barbell Row

W:
Deadlift
Military press
Pullups

F:
Squat
Bench
Barbell Row

Thats very basic, you could add ab work to some of the days, add some curls or extentiones for the tris if you really want that. You could also change some of the exersices to other exersices that have the same movement, for example face pulls one day instead of barbell row. Bulgarian Squats instead of squats. You catch my drift?

Sets and reps according to you're goals.

But then again, if you are able to progress on you're current routine you might want to continue with it until gains stop. This is just a suggestion.

just ask if anything is unclear :)
 
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