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2005/12/23, 02:16 PM
Hi i am a 14 year old girl lookking just to stay fit. I not really trying to build mussle or gain fat not that any of that would be bad but just to get some good exersise. So if i wieght 112lbs and am like 5 foot 4 how much wieght should i be lifting
:big_smile:Thank you:big_smile:
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2005/12/28, 12:11 PM
This is an impossible question to answer. Differrent amounts are lifted for every exercise. "Stay fit" also has may different interpretations to different people.
If you mean not gain excessive mass, you might actually consider some form of aerobics that has light weight barbells to tone your upper body in addition to the lower body training. My wife prefers "step" aerobics but also someitmes does a class that uses barbells.
If you are more specific, you may get more responses.
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2005/12/28, 01:57 PM
Depends on your goals.
Just trying to stay fit could mean many things...
2fingers, I'm going to have to ask you not to use the word "tone" again. I'll tell ya right now, there's not much to those pink 3lb dumbbells. Cardio is one thing, but when I see a trainer having a client dance w/ weights that I wouldn't have my 12 y/o sister work her rotator cuffs with... well, we won't go into it. Also, you are thinking dumbbells, not barbells.
kdatz, you are a 14 y/o girl, you do not have the genetics or the hormones to build "excessive mass", unless of course you are pharmaceutically gifted.
My most common recommendation (and I say this because everyone is trained differently), is to pick a weight that you can only do for 6-8 repetitions, and stick with that weight till you can do 12-14 repetitions. This is a VERY GENERAL guideline. Another GENERAL suggestion is that females respond better to a rep range 2-4 reps higher than males, and experianced individuals respond better to a rep range 2-5 reps lower than an untrained individual.
Like 2fingers said, if you are more specific in your questioning, I can be more specific with my answer.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/28, 03:36 PM
wrestler125,
thanks for the corrections. I was hoping someone would answer behind me. I saw these posts that had no responses so was doing the best I could to answer them. oops on the barbell.
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2005/12/28, 09:09 PM
Corrections? You were not wrong in any sense (other than using tone as a verb). There is just a better way, that is all. Answer, by all means, it is the fact that you can get multiple opinions that makes these sites most valuable.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/30, 12:26 AM
The only problem with the multiple opinions is that some are completely wrong while others are completely right.
Does strength have anything to do with how much fat you burn?
Like, would a 120lb girl on a 2,000 calorie diet doing 12-15 reps on a leg press at 200lbs burn more than another girl on the same diet at the same weight who does 12-15 reps on the leg press at 250lbs?
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2005/12/30, 05:38 PM
What do you think?
1. I am not a fan of leg pressing. Especially for fat loss. It has its place in program design, so I do use it. But unless there is some reason you can not, then Squat.
2. ROM in a leg press is about 1 meter. 90kg as opposed to 115kg. 12 reps each.
1 is doing 2160 joules of work, while the other is doing 2760. What do you think will burn more calories? Build more muscle?
Spread that out over 3 sets, and the second girl is doing 1800 joules more.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/02, 04:25 PM
Kdkatz- As a young benginner, how much you lift depends on your current strength levels and coordination. As others have mentioned, you need to provide more info.
Wrestler- Agree with with your second point, but Leg Press definately has a place in some beginners programs. Although the squat movement seems quite easy for many of us, some beginners can't even do the movement correctly with no weight. This is where leg press can be quite handy to build up strength and coordination. If you can get them also doing body weight squats in their warm up, then even better
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2006/01/02, 04:27 PM
Kdkatz- As a young benginner, how much you lift depends on your current strength levels and coordination. As others have mentioned, you need to provide more info.
Wrestler- Agree with with your second point, but Leg Press definately has a place in some beginners programs. Although the squat movement seems quite easy for many of us, some beginners can't even do the movement correctly with no weight. This is where leg press can be quite handy to build up strength and coordination. If you can get them also doing body weight squats in their warm up, then even better
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2006/01/02, 04:31 PM
Whoa! Tried to edit my post and it came up twice:big_smile:
Wrestler- After re-reading my post I can see that it sounds like I'm actually disagreeing with you, which obviously I'm not. I'm just explaining a common situation that I come across
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2006/01/02, 04:52 PM
raykelly this has been my experience also....even bodyweight squats are often very challenging for many out of shape begginers....but I rather have the lifters do lunges than a leg press...
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2006/01/02, 11:07 PM
Point well taken. But I have yet to meet an athlete that could leg press, that couldnt at least box squat.
Lunges, step ups, etc would all be other options.
EVERYTHING has its place. Even concentration curls and god forbid the smith machine. Now I talk crap about both of these things. But I do believe they are usefull tools in certain instances.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/03, 03:04 PM
Totally agree menace/wrestler. Although, thinking of teaching lunges to beginners always brings a smile to my face.....I spent a number of years developing junior athletes that had been identified as future Olympians. Part of that time was spent with Rowers and for those who don't know, at 14-16yrs they are usually >6'4"
Lol, you can imagine the initial problems I had with coordination :big_smile:
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2006/01/03, 05:31 PM
Where are you from raykelly?
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/05, 11:25 PM
Sydney, Australia
I just checked out your profile and see we have similar backgrounds (sorry, haven't posted mine yet!)
I have worked in sports/fitness industry for 15 years, have a degree in Exercise Science, and have done martial arts/boxing most of my life
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Quoting from wrestler125:
Where are you from raykelly?
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2006/01/07, 03:37 PM
Yea. I only asked because I know that few countries do that. Russia started the trend with their cycle of sports training, (training general at a very young age, and then getting more specific after motor skills develop), but its becoming a trend.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/10, 03:24 PM
It's nothing like Russia or East Germany (late 60's-Early 70's) but I'm sure it was based on similar principles.
Australia started their Austalian Institute of Sport program in 1980, and has proved extremely successful. Young athletes with potential are identified by their regional sporting institutes and are then given funding and coaching to help them develop further.
It's a great system that not only provides better athletes, but it also provides much better coaches as knowledge is passed from the main institute down to the local sporting levels.
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2006/01/10, 11:07 PM
Whats your impression on the international kinesiology college? I only ask because I am in need of a transfer of colleges, and I am looking at both the IKC in australia and the kinesiology college of ireland as overseas options. I've always wanted to do time in europe or australia.
you'll make a fine addition to this site...
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/11, 05:28 PM
I don't know of it. I just did a search and see that it's in Queenland. It could be new.
If you can, your best option is to get into Sydney University. You'd certainly enjoy studying over here. We love our sports, and the weather is good for being outside all year round
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2006/01/11, 06:14 PM
Thanks, I'll look into it.
Getting in should be no problem, unless there is discrimination in the selection process for foreigners. I'm keeping a 3.7 right now at one of the toughest universities in the US.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
============
Quoting from 7707mutt:
The squat cage is holy ground.
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