Upping my weights - what now?

[indigoiis]

Hi,

I have been lifting light free weights (10s and 20s) for two months. I do curls, squats, crunches (holding a 20 up by my chest), stairs (1st to second floor, holding 20's by my side, about 12 times) and a couple of other slow movements holding weights to feel the resistence (like holding the tens behind my back and then raising my arms... just intuitive stuff like that - nothing "planned." I have gained a lot of nice strength from this which has been my intent. I am really happy with the results so far, am much stronger and more able to do stuff like climbing while hiking, and throwing bales of hay at the farm.

My question is, what can I do now to up it a bit? I want to continue to gain strength, but do I need to go out and buy new heavier weights? Is there a way I can do it without buying new weights? If not, please recommend what free weights I should next be buying.

Thanks.
Indy
Female, 135 pounds, 5'6.5, 39y.o.

 

[Trevor M.]

In the meantime while you have an inadequate amount of weights. Train for endurance, Everyone can benefit from it and its shown to reduce chance of injury.

Once larger weights are purchased using the lower rep ranges. Such as in the 5-6 rep range. Keep rest periods longer such as in the 90-120 second range.
You should focus on lifting speed. During the positive phase of the lift focus on keeping form while really pressing/pulling the weight hard and fast yet controlled.

 

[indigoiis]

Endurance sounds good... would you kindly advise a good way to up the endurance? Perhaps holding the weight at a certain level for a certain period of time? I appreciate any specifics.

Also, I neglected to mention that I am doing weights 2 mornings a week, for about 1/2 hour per session. Not a lot but enough to make me feel it. The other days I either bike or run/walk, with one day off. I have found that since starting this routine with the weights, I am much stronger on the bike and while running have more endurance.

As to buying new weights - does anyone here recommend a good set / brand? What weights should I be buying? 40 lbs? If I go to 40 lbs, should I buy a bar or something? I am completely dumb when it comes to this stuff, so your advice is much appreciated.

 

[Trevor M.]

Endurance sounds good... would you kindly advise a good way to up the endurance? Perhaps holding the weight at a certain level for a certain period of time? I appreciate any specifics.
Doing endurance ranges. Such as squats in the 15-20 rep range with moderate rest ranges, 60-90seconds..

Also, I neglected to mention that I am doing weights 2 mornings a week, for about 1/2 hour per session. Not a lot but enough to make me feel it. The other days I either bike or run/walk, with one day off. I have found that since starting this routine with the weights, I am much stronger on the bike and while running have more endurance.
Thats great! your VO2m has likely increased, possibly even your LT. Either way thats great. Focus on the rep range and rest periods I gave you, as they are for strength increasing.
As to buying new weights - does anyone here recommend a good set / brand? What weights should I be buying? 40 lbs? If I go to 40 lbs, should I buy a bar or something? I am completely dumb when it comes to this stuff, so your advice is much appreciated.
Brand doesn't really matter much. So long as they are plates made of some type of metal its all good. Well how much weight do you currently have?
You really only need the bar if you get a bench as well. Otherwise dumbbells will do fine.

Hope that helps! Anything els please feel free to ask.