Upper body strength

[tinabee]

I realize that everyone is different as to what they can accomplish with weight training......but how strong can the average non-steroid-taking woman expect to get by regularly working out?

I've been working out for 2 1/2 months. At this point, I can do 50 on the seated cable rows, 50 on the pec dec, 25 on the shoulder press machine, and only a wimpy 25 on the deltoid flye machine. My upper body is TOTALLY frustrating me!!!!!

On the other side of the same coin, I went from not being able to put any plates on the 45 degree leg press back in December, to pushing 225 as of yesterday.

[Lady C]

It is hard to say because like you say everyone is different. It doen't matter if your neighbor can do 2X what you can, as long as you are happy with your gains. Also, it depends on your goals. Endurance trainers usually lift between 12-15 reps whereas strength trainers like to keep it down to 4-6 reps (heavier weights).

On the machines you will be able to lift more. Why? Becasue you are not using your stabilizer muscles. Try and do flyes with dumbbells on a flat bench and I'm sure you won't be using 25 pounders.

[tinabee]

At this point, I'm doing 3 sets of exercise, and change weight when I reach 15 reps......however, in the beginning, I had all of the weight pins set to the very top position, so I have gained some strength. The muscle definition showing is going to take some time, as I've got a good 60 pounds I want to get shed of.

[laura817]

tinabee -- The most difficult part about improving in the upper body strength is the initial part for me. I noticed that I can lift 10-20 lbs heavier with a spotter. Without one, I just dropped the weight so I don’t injured myself.

What I would recommend if you would like to improve in strength in upper body or lower body is find a spotter or partner if possible. Not only is he or she there to help you physically, but he or she can be a great mental support as well.

[midgetcop]

I've been frustrated by the slow progress of my upper body as well. It's taken about 2 years of on-again off-again training, but I think that I'm finally starting to see (and feel!) some awesome progress. I started off performing the bench press using just the bar without any weights on it (and struggling). Now I'm benching 70-80 lbs each workout!

I guess what I'm trying to say, is that it takes time. It can become awfully frustrating when the men around you are hefting around massive amounts of weight, but just keep plugging away at it and it will come slowly but surely. :

Actually, do most of you ladies find that you can make faster, larger leaps of progress with your lower body compared to your upper?

[Lady C]

I have seen more improvement on the upper body. That may also be because I don't have a squat rack and it is too dangerous to throw the barbell over my head loaded with weight. The heaviest dumbells I have are 40 lbs. This means I can only do 80 lbs squats, many sets & reps.

[SurfinAmy]

You are doing a good job - It's more than you could do 2 1/2 months ago, right? I agree with midget cop, it takes time and patience. All these machines you guys keep mentioning, I have absolutely no idea what they even are (We work out with free weights and the Crossbow) but if you're giving it your all then its not wimpy no matter how light the weight is! Keep at it!
-Amy

[sillyme]

I started off performing the bench press using just the bar without any weights on it (and struggling). Now I'm benching 70-80 lbs each workout!

That's encouraging! How did you work up to that?

I am so wimpy when it comes to my upper body. I can only do 20 pounds on the chest press bar - and then still need a spot! That's embarrasing - asking some guy to spot me for 20 measily pounds!

[SurfinAmy]

Silly, what's the chest press bar? what do you mean?
-Amy

[midgetcop]

Originally Posted by sillyme

That's encouraging! How did you work up to that?

I am so wimpy when it comes to my upper body. I can only do 20 pounds on the chest press bar - and then still need a spot! That's embarrasing - asking some guy to spot me for 20 measily pounds!

It took quite a bit of time, and a helluva lot of time spent on the bench.

I do 4-5 sets, 12-10-8-6-6 starting off lightest to heaviest. I found that if I could get to 6 reps on the heaviest weight, I'd up the weight by a tiny increment the next workout. Using spotters is good. They'll give you the confidence to push yourself, because there isn't that fear of crushing yourself.

I threw in a lot of other exercises as well...dumbell bench press, dumblell flys, and cable standing flys.

Trust me, it'll take time, but you can only see improvement.

[DaRkAnGel]

Sillyme, if you havn't already incorporated the lower reps in your program i would suggest doing so. Strength training usually revolves around doing low reps, high sets, and high rest periods in between sets.

[Helene]

I can say that I'm very strong overall. I was already pretty strong before weight training but weight training got me stronger. I can do 40lbs dumbbell on the shoulder press - 8 reps. ( I mean 80lbs shoulder press all together)

[MAURER]

Originally Posted by Helene

I can say that I'm very strong overall. I was already pretty strong before weight training but weight training got me stronger. I can do 40lbs dumbbell on the shoulder press - 8 reps. ( I mean 80lbs shoulder press all together)

impressive, helene! good work.

[Suzi]

tinabee, to answer your original question "how strong can the average non-steroid-taking woman expect to get by regularly working out?" I would say, pretty damn. If she trains and eats smart.

If you are not already, I would definitely try fewer rep/heavier weight sets. You mentioned a number of machine exercises, you might want to try throwing in some more free-weight work. For example instead of the shoulder press and flye machines, try some exercises with dumbbells. You might find at first 12lbs lateral raises make your delts burn, but before too long you should be able to do 20/25lbs and more (don't cheat on form).

Do some chest work.There is a lot of good compound chest stuff that will work your total upper body quite well. I know for some reason many women don't like chest work. I personally like it better than almost anything (except back). If you have a hard time with the fear of dropping the bar on you try pressing and doing flyes with dumbbells (harder to get up, but easier to let down in a hurry if you have to) and also cable crossovers/flyes are great for your chest. If you can find someone to spot you on the bench-press it might make it easier. (Just chose your spotter carefully. Not too long ago I didn't realize until too late that my spotter was distracted and dropped 140lbs on my chest in decline. Took me awhile after that to get my mindset back)

Keep up the good work and don't be discouraged you should start seeing results soon. Best of luck. :

LIFT HEAVY
Suzi

[midgetcop]

If I remember correctly from my online reading, women can gain strength at pretty much the same rate as men do. But the main difference is that we don't get the same bulk. So really, we get the results we may just not *see* it the way that men do.

I have been doing some very heavy lifting for quite a few months now, and although I'm extremely proud of my progress, I'm still a tiny person (5'2" 114 lbs). You wouldn't think I was a weight trainer until you saw me in a tank top! But at the same time I find myself lifting heavier weights than some of the men at my gym.

To me, that deception comes in handy for my current security job...Most people don't want to get physical with me because they're probably afraid they're going to kill me. But I still know that if someone did choose to fight me, I could take them by surprise and kick their ass.