Weightlifting question...

[Alexandra]

Sometimes I read about how much one should be struggling with that last rep. I have heard the term "total muscle failure" in that you should feel like you cannot even do one more. Is that true? I would like to start lifting weights this week but I wonder about how intense I need the workouts to be. I also don't like handling big, heavy weights for some reason.

Isn't there some little pantywaist weight lifting workout for wimps? :)

I just started WW and want to preserve muscle while doing the program.

Thanks

Alexandra

[Pamela H in Texas]

Alexandra, it depends on your goals.

 

If you want to build muscle, then you'd use larger weights for a few HARD reps. If you want pretty lean muscles (like a dancer), then you'd use fairly small weights but for many more reps. It sounds like you may be happier with the latter.

 

There are programs that focus on each. Some have you using only 1-5 pound weights even. You might look over at beachbody.com. They have many different programs and you can compare each to what you like in a program. I have several of their programs (and would get several more if I were rich!).

 

Do you have a Curves near you? That might be another option :)

[Sebastian (a lady)]

Sometimes I read about how much one should be struggling with that last rep. I have heard the term "total muscle failure" in that you should feel like you cannot even do one more. Is that true? I would like to start lifting weights this week but I wonder about how intense I need the workouts to be. I also don't like handling big, heavy weights for some reason.

Isn't there some little pantywaist weight lifting workout for wimps? :)

I just started WW and want to preserve muscle while doing the program.

Thanks

Alexandra

 

I've been pretty impressed by the workout recommendations in The TNT Diet book. My in-laws and my brother and sister-in-law have all been using it with different levels of weight and good success. Many of the exercises use 5, 10 and 15 pounds of weight. (My brother-in-law is using much heavier but also has different goals than just being trim and fit as he is a firefighter and needs a lot of strength too.)

 

Note: The layout of the exercises in the book is in alphabetical order, so you might want to copy them and put them into the order they fall into in the workout.

[rafiki]

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[StephinAL]

I read that you should not be able to do more than 16 reps or you are not lifting enough weight.

[Ohio12]

I am a pantywaist weightlifter and have been for ten years. I find that if I keep my body weight down through cardio and eating right, a little bit of weightlifting is enough to keep me nice and toned. I just do it for 15 minutes twice a week. My muscles feel tired but not exhausted or totally extended to their maximum ability. I am just not up for that! I am actually the same with cardio. I jog or do the elliptical 35 minutes three times a week and I have never forced myself to "beat my time" or anything.

 

Real athletes will tell you different, but if you are a pantywaist like me, even a little can still have great health and aesthetic affects!

[Carol in Cal.]

It has a balanced approach. It does advocate moving up in weights as you get stronger, but it also emphasizes getting the form exactly right using weights that are a little on the light side at first, and gradually working your way up. It is the only exercise program I have ever tried that gave me visible results without leaving me in incredible pain for the first 3-4 weeks, and so I am here to tell you, it works! The form is crucial, and you should plan to spend a LOT of time getting it right at the beginning.