I'm not sore does that mean I'm not lifting enough?
 

I just started working out again about 2 weeks ago and included weight training with this past week. I worked out yesterday about 3-5 sets of 8-12 reps of everything arms and legs. I felt nauseaous when I left the gym and I really felt like I could not lift any more weights(machines not free weights). But this morning I don't feel sore when I surely thought I would. I do feel like I worked out, I feel somethig when I move my muscles but its not soreness. I guess I'm asking should I increase the weights but if I do I don't think I'll be able to do as many reps or sets. Any advice? :help:

Increase the weights

The soreness might hit in another day or so. But increase the weights either way.

I think you should increase the weights.

Depending on how you're lifting, what kind of method you use to lift (slow versus fast, for instance) soreness in and of itself is not an indicator of whether you're lifting enough. At the very least, REPS is a better indicator - if you're able to do, for instance, 20 reps at a given weight, that weight is too light for you for that particular exercise. Aim for a weight that you can do no more than 6-8 reps. When 8 reps at the weight you're using is or becomes too easy, increase the weight. At the last couple of reps you should be straining to complete them using proper form. If you're not, you're lifting too light.

Lift slow. No pain good. You don't need pain, you need to lift. I do 15 reps, slow and controlled. Your in there to tear your muscles not rip your arms off.

another alternative to adding weight is to add sets.

Add more reps and slow it down. The downward movement is every bit as important as the up movement with a weight. If that doesn't do it, gradually up the weights. Most women don't use heavy enough weights.

I seriously would not worry about your lack of soreness. It will come soon enough, trust me. Certain soreness like "delayed onset" seems to be worst after the first workout and you didn't get much of that. But overtraining soreness is a much bigger deal and people get it because they are fanatical about the concept of "no soreness no gain". And it doesn't go away and then you lose heart and stop working out. Not to mention that you gain more slowly in an overtrained state.

So better to go slowly and patiently.

Here is a good rule of thumb....if you feel like you can not do another rep on the last rep of the last set, you're using the right amount- if you cannot finish the set (with good form), you're lifting too much.

And I agree, mist women need to lift more weight than they do- you will not bulk up- your hormones are fighting you. We're (women) designed to store fat not muscle ;)

BTW, I'm a personal trainer.

also, lifting for speed has been demonstrated to help with strength gains tremendously!!! I alternate heavy lifting days with speed workouts. And, on speed days, you get cardio as a bonus!

Check out:
crossfit.com