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Learning to Lift Heavy

This weekend Jeremy’s brother Kyle and his girlfriend Danielle were in town and Team WODS joined them at the local LA Fitness for a weight lifting workout. Kyle and Danielle are serious about weight lifting and although I consider all of us serious athletes, our strengths are very different!

Here’s Kyle:

IMG_2971

Here’s Danielle:

IMG_2956

Me Trying to Be Like Them:

poser

Danielle, Asia and I headed off from the boys and did a “back” workout while the boys did chest. Danielle and Kyle typically work one body part hard a day rather than training multiple body parts. I put “back” in quotes because there’s no real way to isolate only the back muscles so essentially this workout felt like a full body workout! It didn’t help that we also added on some squats at the end so I could feel what it was like to do squats with a heavy bar (85 lbs!).

We started the workout with assisted pull-ups. Danielle told us to make the weight heavy so we could only do about 6 reps per set. We did 5 sets and by the end I was wondering how it could get much harder! We moved on to dead lifts (pictured above – me and Danielle both doing them) and then a row with the barbell (below). Between sets we did a few more moves before moving to a machine for a different type of row and one more machine that I can’t even describe. Although I’m familiar with weight lifting and a lot of the machines, I definitely learned something new at the gym that day!

photo (11)

IMG_2960

 

Asia had done a leg workout with Danielle the day before so she wanted Danielle to show me the weighted squat. I have only done squats with hand weights (usually like 10s or 12s at most!) and never with a bar. She set me up with the bar on my shoulders and I was able to do about 5-6 squats with 85 lbs on the bar! It was heavy and hard but it was fun!

IMG_2976

 

We had so much fun that Mike and I signed up for the gym so that we could all work out together! The plan is 3 days a week of strength to supplement our other workouts. For now I’m still going to Pilates until the wedding but I do plan to get in more heavy strength training! I enjoyed the change in routine and also the camaraderie of weight lifting with friends. I think I’ll take it a little easier next time as I was VERY sore for literally 3 days after!!!

Do you lift weights at the gym? Do you prefer the heavy/less rep method or the lighter/high rep method?

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September 4, 2013 By fitnessfatale 4 Comments

Filed Under: Uncategorized Tagged With: heavy weight lifting for women, weight lifting for runners

Reader Interactions

Comments

  1. Jeremy

    September 4, 2013 at 7:40 pm

    WODS is going to get STRONG!

    Reply
  2. Amanda

    September 4, 2013 at 8:22 pm

    I kind of do a hybrid of the two. I generally do 10-12 reps but try to lift as heavy as I can and increase weight whenever I can.

    Reply
  3. kelly @ racesrepsramblings

    September 5, 2013 at 1:38 pm

    Wohoo! Looks like a blast – and definitely intense. I would’ve been a little intimidated! I’m curious to see how you like gym lifting after having completed P90X. I’m a huge fan of variety, so I imagine the social aspect would be awesome.

    Reply
  4. Abby @ Change of Pace

    September 5, 2013 at 7:50 pm

    Oh my- the arms on you gals are gorgeous!
    I was actually thinking I’m going to try a new strength program in fall and winter. I surprisingly quite enjoy the quick strength workouts I generally do but really need to spice it up!

    Reply

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Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

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While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

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I would love to help support you in reaching your goals!

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