What is heavy?

[hopefull]

On the ask Cathe forum there was a good question about whether it is better to lift heavy or light weights. There were some very educational responses to this question, but I am still confused about one issue. How do you determine whether to lift heavy or light, and>>>>> how do you decide if you are actually lifting heavy or light for your fitness level. Seems like this could vary a good deal from person to person. I am a lazy weight lifter. I love aerobics, but am not crazy about lifting weights. However, I do a good bit of both. I haven't gone over 20 lbs dumbells ever and am wondering if this is heavy enough to be considered heavy. I am also better at lifting heavy for some body parts over others. I hate!!!!! Meaner Legs (aka Leaner Legs) it defeats me everytime. I can never!!!! finish all the reps Cathe does. I usually want to throw my dumbell through the tv set before I am through. I whimp out too often and will do an easier tape when this one comes up in my rotation. It seriously intimidates me!!!!! All this to say I am probably not challenging myself enough when I lift weights and was wondering if their are any guidelines out there for determining if you are actually lifting heavy or light as compared to your level of fitness. Do I have to have an ibuprofen day the next day to be doing any good? Which is usually what happens to me when I do "meaner legs"!

 

[nancy324]

hopefull-
I think heavy and light are very relative. They depend upon your fitness level, as well as what body part you are working on. In general, I would say that "light" for you is any weight that you can lift during fast-paced reps, or "single" counts. The reps should become much more difficult toward the end of the set, but should be pretty easy in the beginning of the set. "Heavy" to me is a weight that you can't do in single count reps. You need at least a double count to lift the weight. Again, you know you're at the right level of weight for either light or heavy when it starts off feeling somewhat easy, but the last few reps should be very challenging. The last few reps may even be so challenging, that you can't finish them all, but that's okay as long as you were able to do most of them.

HTH,
Nancy

 

[kathryn]

There are different guidelines, but "heavy" and "light" are definitely relative to each individual.

For example, a weight you can lift for 6-8 reps before failure (inability to do another rep with good form) would be "heavy." A weight you can lift for 15+ reps before failure would be "light."

What is "heavy" for one person maybe be "light" for another.

 

[hopefull]

Thanks, your input was helpful. I think I've been lifting light primarily. I am going to try some heavy weight lifting and see what happens.

 

[acatalina]

My idea of heavy is the most i can do wnd i am really shaking on the last set.(Do you feel the burn)
Light i breeze through .
20 lbs is alot depending on the exercises. Legs for me is much more. Usually what i can handle to lift up.
Then the dreaded biceps, 12's in like pyramids puts me to my knees.
I have weak biceps, but i am trying.
Heavy is also what your goals are..
I am looking to someday have cut and definition and muscle, while some just want toning.
Good luck and just keep on truckin.
Anne

http://www.picturetrail.com/acatalina