Weightlifting for Girls ?

Question

I am 5'5 and 148 . I have never been athletic but I have joined the weightlifting team this year. The bar weighs about 48 alone and I can almost barely lift that. What are some things I can do to lift more weights ? PLEASE HELP ME!! We already practice 3 times a week and I don't want to put more stress on me, any suggestions ?

Answer 1

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to build strength, repetitions more important than weight to start...................................…

we set a target total weight of 10,000 lbs, we did 30 sets of 10 reps with 20 lbs, took a walk relaxin break then did 20 more sets of 10 reps of 20 for the final thats 6,000 plus 4,000. you need to train you body and muscles to lift the weight.

Answer 2

different parts of your body are stronger. I am 5'4 and can lift crazy amounts of weight (squat 285, calf raise 500+, etc). Honestly, you need to lift more to get better at it. It isn't always about the most weight, technique is very important. If you want to bulk up, which doesn't necessarily mean more strength, eat lots of protein. In the off season try going through a lifting cycle: endurance (3 weeks), hypertrophy (3 weeks), max strength (3 weeks), and power (3 weeks). Weight lifting is one of those things that can't get better by doing something else, you have to just lift to get stronger, that is how anyone gets stronger for anything, let alone lifting. Hope this helps. 3 times a week is not that much. I lift 5 times a week, some people lift 6. on off days go for a light jog and work on plyometrics and balance (yoga/pilates). try this site: http://www.sports-fitness-advisor.com/
good luck

Answer 3

you really want to take it slow. you can hurt yourself if you push too hard. make sure that you stretch every day. i was practicing tai chi while i was lifting, it helped keep me limber, some of my mates did yoga. eat properly. lean, high protein foods are best. try to stay away from the junk. try a protein shake or bar after your workout, the lifting tears down muscles and they need the protein to help repair themselves. try to have fun. good luck.

Source(s):

retired power lifter