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Agreed with most people here. Dumbbells will give your whole muscle group work since you need them for stability as well. My rugby coach gave us all a lifting regimen and it mostly focuses on dumbbells over bars for that reason.

You will develop muscle and strength quickly. For reference I am a 26 y/o female, and I started by using 10lb dumbbells, moved to 15lb dumbbells, and now use 20lbs. My body is obviously developed and builds muscle differently than yours will, but the point is focus less on the numbers and more on the technique as everyone has said.

Also remember to add cardio to your workouts. Run on the days you aren't lifting, and make sure you increase your protein intake (either make a protein shake a few days a week or make sure to eat egg whites, chicken, fish, etc more often.) Don't underestimate a good diet in building healthy muscles, and at 14 you should be trying to eat well anyway, since it will set you up nicely into adulthood.
 
Hmm, I can't bench my own weight :( But then I am a girl and don't spend enough time at the weights :D I am a cardio addict

Don't give me the " i am a girl comment" :D;)

Its not that hard to get upper body on shape for a female to be able to bench press her weight. Which average N.A. weight is 132lbs. so...
I think as a life safety thing everyone should be able to lift themselves, ie do a good pull up, push off the ground, carry another adult etc.
Try swimming. My mother is 130lbs and when tested can easily bench 180lbs , just from swimming 2 a week.

I am a girl and at my peak 5 years ago I could bench press 350lbs at 10 reps x3 sets.
Now I can still do 215 lbs without too much effort. I am focusing on getting back in shape and right now doing bicep curls with 90lbs : )
OK I look like I am either overweight or overmuscled - reality is in between.
 
You know, another thing we may need to know is if you're a sprinter or distance runner or some such. If you're prepping for football, and you're on the line or something, then obviously you'll be benching more (or want to be), but if you're a receiver or possibly a running back, since you'll be focusing on intense anaerobic excercise, it may take some of that energy development away from bench.
 
Don't give me the " i am a girl comment" :D;)

Its not that hard to get upper body on shape for a female to be able to bench press her weight. Which average N.A. weight is 132lbs. so...
I think as a life safety thing everyone should be able to lift themselves, ie do a good pull up, push off the ground, carry another adult etc.
Try swimming. My mother is 130lbs and when tested can easily bench 180lbs , just from swimming 2 a week.

I am a girl and at my peak 5 years ago I could bench press 350lbs at 10 reps x3 sets.
Now I can still do 215 lbs without too much effort. I am focusing on getting back in shape and right now doing bicep curls with 90lbs : )
OK I look like I am either overweight or overmuscled - reality is in between.

You are my hero.
 
Don't give me the " i am a girl comment" :D;)

Its not that hard to get upper body on shape for a female to be able to bench press her weight. Which average N.A. weight is 132lbs. so...
I think as a life safety thing everyone should be able to lift themselves, ie do a good pull up, push off the ground, carry another adult etc.
Try swimming. My mother is 130lbs and when tested can easily bench 180lbs , just from swimming 2 a week.

I am a girl and at my peak 5 years ago I could bench press 350lbs at 10 reps x3 sets.
Now I can still do 215 lbs without too much effort. I am focusing on getting back in shape and right now doing bicep curls with 90lbs : )
OK I look like I am either overweight or overmuscled - reality is in between.

i'll believe it when i see it
 
i'll believe it when i see it

Pictures of me or pictures of me lifting weights? : )

I should have clarified the bicep curls are with a bar and two hands not barbells in each hand. Better control that way.

My lower body is crap right now though.
same with the endurance and cardio. but slowly getting back in shape after my disaster 4 years ago.
 
You are my hero.

Hmm. Is this sarcasm? :confused::(

I just don't like it when girls say things like "but I am a girl I can't do that".
I don't expect every female to be like me but I feel that it not that hard for women to get better upperbody strength. Ideally your should be albe to lift/pull up your own body weight.
It can be a safety issue.

- I hate when I see women in the stores that cannot one arm lift the 10lb sack of potatoes of the grocery shelf. or can barely get the 4L jug of milk out of the fridge. Or like today, one girl did not have enough strength to hold on to the overhead handrail on the bus when it went around the corner, it wasn't that she had a bad grip, she just did not have the strength to pull her body in the other direction.
 
I suspect you shouldn't go strictly by weight but more on how it FEELS. If it hurts really badly then it's probably too much. You should be sore but not unable to move with sharp pains sore. Glad you have your brother with you. Don't do it for show or you'll hurt yourself and may really regret it later.
 
Pictures of me or pictures of me lifting weights? : )

I should have clarified the bicep curls are with a bar and two hands not barbells in each hand. Better control that way.

My lower body is crap right now though.
same with the endurance and cardio. but slowly getting back in shape after my disaster 4 years ago.

what is your height and weight, if you dont mind me asking?
 
what is your height and weight, if you dont mind me asking?

As of last week.

Its 5'9" and 230lbs at 19% total body fat. yeah it seems like alot but people are always shocked when they see the scales - i do not look like that weight. when I pinch the skin at my waist it less than finger width.
When you look at me I look balanced with normal sizes. I do have an hourglass figure and normal looking shape - its when you take out the tape measure it startles people - for example my wrists are 8.5" , my ring size is 13, and I take size 9.5/10 shoes.
Its very hard for me to drop me body fat any lower due to the corticosteroids I am taking as part of my pain managment.
 
OOps, sorry, no, I was actually serious. I am a 26 y/o woman who just started lifting this summer, and I would love to be able to do what you described. :) Sorry if it came across as sarcastic, I forget that through the inter-nets things get filtered funny.


Sorry I misunderstood - long day and late at night. :eek:

My advice to a female at your age - which is not that far from mine : ) - is to make sure you keep flexible, strength comes from flexibility. Also if you want stronger upper body make sure you exercise your lower body and have really good core strength. My main computer chair is a body ball - and yes it actually does help keep the middle fit.

Just a little background to why I am the way I am:

I was always really active from an early age. In my teens i kept pushing my physical limits to the point where by age 25 I had broken 48 bones at various times. My nose was broken 4 times. Also joining the army in my teens led me to take up weightlifting more seriously to build up strength.
I had the advange of early gymnastics and ballet training with Tae Kwon Do and Fencing later on. I high school I did compete in various sports.

Then in my twenties everything fell apart when I was diagnosed with throat cancer and 18 months after treatment I had 2 minor strokes during which I broke parts of my anatomy that do not heal well.
I am only now getting back in shape. about 4 months serious work.
I started with regular yoga to get flexibility and passive strength back and now working active strength, but because of the damage done I have had to change my workout methods. I do not think I will ever be able to lift 350lbs again. But I have dropped alot of the excess body fat that pilled on during the healing time.
 
As of last week.

Its 5'9" and 230lbs at 19% total body fat. yeah it seems like alot but people are always shocked when they see the scales - i do not look like that weight. when I pinch the skin at my waist it less than finger width.
When you look at me I look balanced with normal sizes. I do have an hourglass figure and normal looking shape - its when you take out the tape measure it startles people - for example my wrists are 8.5" , my ring size is 13, and I take size 9.5/10 shoes.
Its very hard for me to drop me body fat any lower due to the corticosteroids I am taking as part of my pain managment.

I'm sorry but 350 is still not believeable. Maybe if you weighed more when you did it. But reading about your injuries makes it more unbelievable. If those injuries are true, it seems you would be more interested in surviving, rather than lifting weights.

Are you on performance enhancing drugs?

I'm 5'11" roughly 148 lbs and 3% body fat. I can bench 220 when i've been lifting. I'm on the track team, so I can't gain weight.

According to my calculations, you doing 350 is about the same as me doing 220.

But I know how hard I worked to get there. I'll admit that some women can do things like that, but your talking about professionals
 
I'm sorry but 350 is still not believeable. Maybe if you weighed more when you did it. But reading about your injuries makes it more unbelievable. If those injuries are true, it seems you would be more interested in surviving, rather than lifting weights.

Are you on performance enhancing drugs?

I'm 5'11" roughly 148 lbs and 3% body fat. I can bench 220 when i've been lifting. I'm on the track team, so I can't gain weight.

According to my calculations, you doing 350 is about the same as me doing 220.

But I know how hard I worked to get there. I'll admit that some women can do things like that, but your talking about professionals

I am trying to follow the logic here. First you say that you do not believe it because you can do 220, but then you say that based on your calculations me doing 350 is the same as you doing 220. If I was a guy you probably would not have an issue with that but because I am female you are skeptical.

Second - how do you define a professional?. I did not lift weights to do body building and therefore my muscles have remained relatively normal looking, I do not have chiseled look that female bodybuilders do. And I started with weight before I hit puberty, my skeleton is set up to take those kinds on strains better than a person who did not start weight until their late teens and early 20's.
Your comment of " i know how hard I had to work to get there" seems out of place - i never said it was easy to do and it did take me most of my life to get there. I doubt that I could ever lift much more than that even with drugs. That was my peak. and I am aware of the fact.

Third - Ask any female firefighter or Seach and Rescue Tech what their fitness requirements are. or see what female weightlifters lift. They make me look puny.

I did not use any enhancement drugs though I did take Chromium Picolate and Creatine.

Fourth point - weight and weight does not equal strenght. If that were true most of America would be weightlifting champions of the world. :rolleyes::D;)

My neighbour is 5 foot nothing and about 110lbs, she is a casual triathelete and I regularly see her bench pressing in the 150-180lbs range. and she is very lean looking.
 
I am trying to follow the logic here. First you say that you do not believe it because you can do 220, but then you say that based on your calculations me doing 350 is the same as you doing 220. If I was a guy you probably would not have an issue with that but because I am female you are skeptical.

Second - how do you define a professional?. I did not lift weights to do body building and therefore my muscles have remained relatively normal looking, I do not have chiseled look that female bodybuilders do. And I started with weight before I hit puberty, my skeleton is set up to take those kinds on strains better than a person who did not start weight until their late teens and early 20's.
Your comment of " i know how hard I had to work to get there" seems out of place - i never said it was easy to do and it did take me most of my life to get there. I doubt that I could ever lift much more than that even with drugs. That was my peak. and I am aware of the fact.

Third - Ask any female firefighter or Seach and Rescue Tech what their fitness requirements are. or see what female weightlifters lift. They make me look puny.

I did not use any enhancement drugs though I did take Chromium Picolate and Creatine.

Fourth point - weight and weight does not equal strenght. If that were true most of America would be weightlifting champions of the world. :rolleyes::D;)

My neighbour is 5 foot nothing and about 110lbs, she is a casual triathelete and I regularly see her bench pressing in the 150-180lbs range. and she is very lean looking.

i guess it would be hard to follow, since we are very different people. in fact, everyone is very different with different experiences.

it's not the fact that just b/c you are a female, you can't do something. but it is a fact that you would have a very very big disadvantage. this is human nature. it's not your fault, and it's not mine.

the only way for you to be stronger than most women, is to be more like a man. so you would have to have more testosterone in your body. this is also proven.

even if you were a guy, at that height and weight and body fat, i wouldn't be impressed b/c that's quite a bit of fat on your body for a guy. (again, women naturally have more body fat than men)

a professional is one who is "body building", and is also in competitions. also is one who is sponsored by someone. lifting weights at a young age wouldn't necessary be beneficiary to your body. everyone has a different body type. what helps you might not help me. so that is not very relevant. saying that you wouldn't do much more even with drugs makes me more skeptical. clearly you would. there is no doubt. (unless injuries)

my dad was a firefighter for 25 years. he is basically my size. 5'11" and around 155 pounds. i'm actually stronger than he ever was. i think his best was around 205. i don't think he was into "maxing out" all the time though. he did his job well. so i doubt female firefighters would be bench pressing over 300 pounds. (unless they weighed that much)

i did look up the records for female bench press. this really helps my argument. Becca Swanson 465lb Bench press record. she was around your weight. we're talking the most ever by any female, and you're only 115 pounds away? i really don't think so.

weight doesn't equal strength, i'm living proof of that. by looking at me, you'd think i couldn't lift 150 pounds once. (okay, maybe after i took my shirt off). i just look like a skinny kid. but having more body mass helps in lifting weights. if nothing else, you're frame can support more muscle mass (when you turn the fat to muscle). baseball players are a perfect example. they are all strong, and fat at the same time. that's why most either hit a home run or walk back to the dugout.

that is very impressive by your neighbor. (if that's even true, 150-180 is a very big range for a bench press max).


what it boils down to is that these numbers are way up there. i'm not saying that they are impossible, but hard for someone to believe in a place like this (or even anywhere, unless seen with your own eyes). some might not believe that i have 3% body fat and at my size, can do what i do. and that's fine. i personally don't believe you. doesn't mean that it's not true. i'm sure you are a very strong woman, and i know there are some out there that are that strong and stronger, but not very many at all. which makes this hard to believe.

anything rare is hard to believe without seeing it for yourself. it's just how the human mind works
 
that is very impressive by your neighbor. (if that's even true, 150-180 is a very big range for a bench press max).

what it boils down to is that these numbers are way up there. i'm not saying that they are impossible, but hard for someone to believe in a place like this (or even anywhere, unless seen with your own eyes). some might not believe that i have 3% body fat and at my size, can do what i do. and that's fine. i personally don't believe you. doesn't mean that it's not true. i'm sure you are a very strong woman, and i know there are some out there that are that strong and stronger, but not very many at all. which makes this hard to believe.

anything rare is hard to believe without seeing it for yourself. it's just how the human mind works

The reason i gave the 150-180 range is that for free weights she does 150, on the machine its 180.
I should also mention that the 350lbs is NOT on free weights but on machine. At that weight you need two spotters for safety.
From the world record I am off by way more than 115 lbs when this is taken into account. 115lbs is a huge amount of difference in my opinion.

Your point about the drugs involved could be valid but not in my case - if anything the hydromorphone and beta-blockers are going to hinder performance.

I agree with your comment different people = different results - which is exaclty why you cannot compare height/weight to actual performance.
I have good genetic background for strength and on the flip side I am a very poor runner, for me a getting below a 7.5 minute mile was a real, real challenge, which for you might be really easy.

And how do body builders come is as the strongest? sure they lift alot of weights but they focus more on appearance.

as for seeing to believe. I can understand that. It is unusual but not that unusual.
 
as for seeing to believe. I can understand that. It is unusual but not that unusual.

Seconded. The gym I work out at there was a woman in her 40s who was benching like 285 or some such in sets, and I nearly crapped myself because I never seen anyone but a scant football player here or there do it. I believe it. :cool:

I wonder how some of you bench so much to begin with. I try to balance between sprint exercises and heavy lifting, and at 190 I can pull off 225 maybe 8 times in a set on a good day. I mix up between bench, incline, barbells, dumbbells, etc.
 
I've outsourced all my heavy lifting to several facilities in India, but am considering (due to the usual cultural and linguistic issues) on-shoring it and then delegating it to the ASMs at the place I work, partially because I'd rather have someone else doing it, but mostly because they weren't doing anything else, anyhow.
 
Leareth, you are clearly on dat dere Cell-Tech.

Haha, j/k. 350 lbs bench, that'd be my e-stats. Damn.

I can only lift 85 lbs RPM. I am on 50 lbs (used to be 125 lbs. Amazing what you lose after two years of inactivity) for reps now. Pathetic I know, but I'm getting there!
 
Leareth, you are clearly on dat dere Cell-Tech.

Haha, j/k. 350 lbs bench, that'd be my e-stats. Damn.

I can only lift 85 lbs once. I am on 50 lbs (used to be 125 lbs. Amazing what you lose after two years of inactivity) for reps now. Pathetic I know, but I'm getting there!

hmm.
I can't do that weight anymore - actually I am afraid to try. after a few years of cut back activity, I realized at the beginning of the summer how much I had gotten out of shape. Things that I was able to do with some effort, I could no longer do.

I think that there is too much emphasis on how much you can lift rather than the real life applications. I kow too many muscle bound people(men and women) who actually cannot do a pull up or climb a rope.
Or those who look good but are really out of shape for practical things.
 
Seconded. The gym I work out at there was a woman in her 40s who was benching like 285 or some such in sets, and I nearly crapped myself because I never seen anyone but a scant football player here or there do it. I believe it. :cool:

I wonder how some of you bench so much to begin with. I try to balance between sprint exercises and heavy lifting, and at 190 I can pull off 225 maybe 8 times in a set on a good day. I mix up between bench, incline, barbells, dumbbells, etc.

Thank you, at least someone has seen it in real life.

You ought to come to my gym.
Most of the people there are in either police, fire, military or SAR techs. and surprisingly a lot of nurses. Maybe because the services get such a steep discount - a year membership is only $69.
And the gym is huge plus open 24/7 which is nice when you have a weird schedule.
A lot of the women in that gym look like normal fit people but are doing really heavy weights, one reason I like going there is the refreshing lack of ego and posing.
The overmuscled types that look showy generally do not last long in the services. They are not that strong and their endurance is crap.
 
hmm.
I can't do that weight anymore - actually I am afraid to try. after a few years of cut back activity, I realized at the beginning of the summer how much I had gotten out of shape. Things that I was able to do with some effort, I could no longer do.

I think that there is too much emphasis on how much you can lift rather than the real life applications. I kow too many muscle bound people(men and women) who actually cannot do a pull up or climb a rope.
Or those who look good but are really out of shape for practical things.

If you want to be fit for practical applications, try www.crossfit.com

I was on the program once. Intense! Was probably in the best shape of my life after a couple months on it. Still can't complete most of the exercises as Rx'd even then.

I'm currently on Rippetoe's Starting Strength program. It's designed to make beginners stronger with core exercises (squats, bench, deads, etc). I'll see how it goes.
 
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