Sometimes when I go to the gym, I’ll be in a weight room full of guys and it’s happened on more than one occasion that someone has tried to help me by correcting my form. It’s annoying more than anything, but after I hurt my back, I realized that maybe they’re right.
Whenever I read magazines and blogs and articles about weightlifting, the general theme is always to lift heavier. There are so many articles out there that talk about how women are afraid to lift heavy because they are afraid to bulk up but the whole light weight, high rep thing really isn’t working for them. I believe that, I do. But I think what happened was that I was lifting too heavy and compromising my form by doing so and that’s how I hurt myself.
Now I can’t prove for sure that it was deadlifts that did me in, but I kind of think they’re suspect. I’m not a particularly strong person. I have a hard time putting on muscle. My parents aren’t particularly muscular either. It’s just the way that I’m built. That’s not to say that I can’t put on muscle, but naturally, I’m just not a muscular person.
So I think that when I hear of people lifting a certain amount of weight, I think that I should be lifting that heavy too. It’s not a case of comparison; it’s more like, if I’m not lifting that heavy, am I wasting my time? But when I injure myself doing it and can’t work out for two weeks, that’s really when my time is being wasted, right?
This is really just a long winded way of saying that now that I feel better, I think I’m going to focus more on having correct form and using lighter weights than swinging things around like a fool using heavier ones.
I went back to the gym today and here’s what I did, it’s a modified version of Day 1 of the LiveFit Trainer:
1. Push-ups on my knees – 3 x 12
2. Chest press machine, 40lbs, 2 x 12; 35lbs, 1 x 12
3. Fly Machine – 35lbs, 3 x 12
4. Tricep pushups on my knees – 3 x 12
5. Standing triceps extension, 15lbs, 3 x 12
6. Triceps rope pushdown machine, 17.5lbs, 3 x 12
Also, don’t forget to enter my Greek Frozen Yogurt Giveaway!
So glad you are feeling better! Form first, weight second definitely! I’ve had to go down in weights at BODYPUMP because I realized that I wasn’t doing certain exercises properly. A few weeks after lifting properly and you’ll find that you can bump up the weight.
I love that picture of you!
I don’t know if you can tell, but that’s actually in my cube at work. Fortunately, no one saw me!
That’s really smart. Do lighter weight and just add reps. That’s how you get those long, lean muscles anyway.
Let me know if you ever want to work out! I have a weight room in my building.
Sure! Maybe you can help me with my form.
Just say when! Maybe we can do that and then walk to Lawrence?
Hey, you gotta do what feels right to you, and that’s that, right?? I used to think that heavier lifting was what worked for me but ever since the barre n9ne thing, my view on things has shifted on that front – the light weights/a bajillion reps thing works for me, my body responds well to it. I know its not for everyone but I happen to really dig the challenge of sticking it out through the four billionth rep. haha
Was about to say just what JEss said – shocking, right/ I can’t even fathom heavy weights anymore. I didn’t get nearly as much tone as I do fro, lifting very light but very long reps. It has totally made a huge difference. 2-3 lb weights vs 35-45? Yep. It works
I hear ya! Heavy deadlifts are what put me back 6 weeks. Now I know why they call them the silent killers! Lighter with proper form is a smart idea. One I wish I would have done!
Maybe I’m a little biased since I’m a Bodypump instructor- but I definitely think that lighter weight/higher reps is the way to go. I’m not afraid of bulking up (and women shouldn’t be – our bodies are not designed to bulk up as big as mens’ do unless steroids are involved!!)- some muscle definition is AWESOME and SEXY.
Have you ever taken Bodypump? I think it’s such a great way to tone overall. I really, really hate the weight room. I get so bored. I honestly became a BP instructor mostly to get my own strength training workouts in- and then discovered how much I LOVE teaching it.
No, unfortunately, they don’t offer it at my gym.
They have something similar called BodyWorks you should try Lee! I go every Monday and love it.
That sounds like the best solution to me! I try to lift heavier, and increase my weights with time, but I do sub in some workouts with lower weight high reps. I gain muscle quickly and sometimes my chest/biceps get too big and I need to cut it back so that’s when I do it.
Good plan, Lee!!
You have to find what works for you – I think your plan sounds good!! When Tina does her next round of bootcamp, you should try that too – I think you would really like it.
Yes! I am planning on signing up when she does it!
GREAT post. This morning I went back to a strength training plan I haven’t done in months, and I realized after one set of reverse flys that my weight was too heavy – I was turning them into rows as a result! Form is definitely important and I appreciate your emphasis on it.