squats for the ladies
Just curious for the ladies on here or the guys' ladies what are you squatting? I have just introduced myself to squats and just seeing if I am on the right track. Been doing them for about a month now. As of right now I am squatting 85lbs. Not sure for a girl if that is great or keep pushing harder when I can. The 85lbs is me actually pushing my hardest right now considering I started out with just the bar. I am working really hard trying to build and see muscle definition in my legs and glutes and yet to see the progress I am looking for. I also been trying lady var since oct. 4th. Just few weeks into it. My leg workout also include lunges, dead lifts,leg press, master stair steps, leg curls, and a lot others. I toss it up often but always include squats. Any advice?
- Bookmark
- 0
- 0
My wife and I are training partners. So,I kind of get and idea what u r saying. There is sum good advise below. We train a lil different. Quads alone. Hamstrings alone so u can really hit them from every angle. One week we will train in the 3-5 rep range....following week 8-12....and then 15-20 rep range. Keeps it interesting and fun. Incorporating drops sets....supersets and stuff like that. Main thing is keeping your workouts fresh and always intense.
Good job on our squat. That is nice to see u asking questions and researching. Now go get em !!!!
I really think it all depends on what your goals are. If your looking for strength in squats then you're going to want to stay in the 3-5 rep range for 4-5 sets. Now if your looking to just build muscle, then a 8-12 rep range is where you would want to be.
An example would be
Leg extension 3x15 lighter weight just to get fluid going in the knees and warm them up before you hit squats.
Squats 3x10 ATG (ass to grass)
Incline Leg Press 3x10-12 (shoulder width)
SLDL with dumbbells 3x10-12
Lying leg curls 3x10-13
Walking Lunges 3x12 (12 each leg)
Calves would be standing raises and seated raises 3x20
If you're having issues going all the way down try widening your legs a little more. Keep your knees over your toes but don't let your knees go past your toes on squats or lunges. You have to find what comfortable to you. If you do decide that you want to go heavier then take the advice below and invest in a good lifting belt. It's not worth fucking your back up. There is a time and place for core training and squat day isn't that day. Hope that was of some help.:-/
Thank you
Not a problem at all! If you have any more questions feel free to hit me or Anbro up at anytime. We are more than glad to help in any way that we can.:)
Great advice
Thank you, Homie.:)
what advise are you looking for exactly? trying to get stronger in squat or just build up leg muscle? my gf is like 105-110lbs and i think she was squatting 95lbs for 3 reps or so...i make her drop her ass to her calves lol
What exercises do you to do in leg workout? Is 85 a good amount to do? I do 3 reps and do squat that low as well..as low as I possibly can! Lol I kmownhow important it is. I wwasn't sure what the average weight is that a woman usually squats.
My lady has been weightlifting for 7 months. She started 45lbs and has worked her way to 215x3. she was determined and added 5 lbs to the bar every week(even thru a cut). So that's her strength training part, her hypertrophy is to lift 170x8-10.
Her routine looks like this:
Leg extensions 2 sets
Single leg bench lunges 2 sets
Squats 5 sets
One week we will do quads twice a week/hams twice a week
The next week we will do hams twice a week/quads once a week
Calves always twice a week.
She has made excellent progress with this routine.
Let me know if your interested in the hamstring routine
-gp-
normal leg stuff...squats, leg press, hack squats, i always end with leg extentions and curls. i think if you are squatting any weight that is good lol. so many women dont squat at all, it seems like. i'd say make sure you wear a belt when the weight starts feeling heavy, last 3 sets or so i make my girl put a belt on