Powerlifting/Olympic lifting for women in 40s
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Anonymous
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Can someone tell me what their workout looks like, how long it is, and what effects it had on your body? I know every body type is different but if you can share your experience, that would be helpful!
For context, I work out regularly, including lifting weights/strength training, usually as part of a HIIT workout. I'm pretty fit but I'm so bored out of my mind with my ST workouts and I thought I'd give powerlifting a shot. I'm already pretty muscular and toned. Will powerlifting make me even more so or will there be some weight loss that can offset additional bulk? Thanks! |
Anonymous
| Don't do it. It takes over your life and diet. Plus whatever breasts you have left will vanish further. |
Anonymous
I think you are confusing with bodybuilding dear. Powerlifting is three main lifts: squat, deadlift, and bench. If you are in MD check out the MD powerlifting page for some local gyms and groups. There are a couple of active oly lifting groups in Columbia area. If you want online training there are a few people on IG you can follow. |
Anonymous
| I'm not exactly sure what powerlifting is, but I recently learned to deadlift and it is AWESOME. It's just fun and a new challenge. I recommend a few sessions with a female trainer to teach you the moves. |
Anonymous
I meant to add, I am happy to make recommendations if you are interested. |
Anonymous
Thank you! So I'm hoping to add this to my weekly workout regiment, so just once or twice a week. Will this still allow me to get good benefits? And can I get a good workout in in less than an hour? When I used to go to the gym (I have my own home gym now), I saw a lot of powerlifters socializing and with long pauses between reps. Not opposed to doing that of course, I just can't as I need to be super efficient about getting workouts into my schedule. Would love IG recommendations! |
Anonymous
PP seems to be knowledgeable. I’ll just add that I think powerlifting is somewhat different than Olympic lifting. Olympic lifts include dynamic lifts like power clean —- things that take a lot of skill and involve pretty dynamic technique. Power lifts are really mostly just squat, deadlift, bench. Power lifters do other lifts, but those three are what they compete on. Power lifters tend to do lifts for fewer (1-5) reps closer to their one rep max. This required relatively long rests between sets - like 3-5 minutes. When I’m doing that style of lift, I can lift a lot more weight and get another rep or two if I rest 4-5 minutes vs like 1.5. |
Anonymous
Well you can definitely add in powerlifting lifts but powerlifting is usually split upon 3-4 workouts. One for each lift plus accessory work and then an accessory + abs day. Some people train 2x for squat but those are mostly competitors. Ive thrown in a few accounts that may not do powerlifting specifically but that lift heavy as it seems that the latter is what you may be looking for. Oly lifting is highly technical and Ive added an account I follow for oly lifting. Here are some helpful accounts: https://www.instagram.com/bonschro/ - ex-powerlifter who still lifts heavy https://www.instagram.com/lauren_kanski/ - kettlebell specific https://www.instagram.com/mattierogersoly/- Oly lifter. mostly her lifting content https://www.instagram.com/mrs.sweendogg/ - heavy lifting/strong AF account https://www.instagram.com/sharellegrant/ - more fitness/bodybuilding type but she has programming help available and does lift legs heavy https://www.instagram.com/savvysavit/- actual IPF powerlifter |
Anonymous
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One thing to note, OP - most powerlifters are trying to hit big numbers. Doing that requires a lot of rest in between sets, more than most non-powerlifters typically take. Depending on the gym set up you could superset bench press and either squats or deadlifts.
I'm a mid-40s women and this style of lifting always bulks me up more than I would like. My eating habits don't change - it's just the impact it has on my body (and has consistently had during the periods I've powerlifted over the past 25 years). That said, there's something so satisfying about hitting big numbers. I love the strength workouts I do now, but it's not the same as slinging the 45 pound plates on for bench! |
Anonymous
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Powerlifting is a sport. Three lifts are scored. Bench, deadlift, squat.
Olympic lifting is a different sport. Two lifts are scored. Snatch, clean and jerk. They're both great. Oly in particular really cultivates functional strength through multiple planes of motion--important for aging. That said, I personally like the powerlifts better. |
Anonymous
| I recommend doing a google image search if female powerlifters. Do you want to look like that? |
Anonymous
There’s a big difference in doped athletes that shape their lives around training and what OP is wanting to do with adding in some barbell work one or two days a week in under an hour. |
Anonymous
What you end up looking like depends mostly on your nutrition and genetic predispositions.. I am a powerlifting female in my 40s and I am keeping a lean muscular physique because I prefer that look. Women who only really care about big numbers often carry more fat on top of their muscle because weight moves weight. Also you need to remember that the top powerlifters will have a particular physique (likely a short stocky one) because that is the type of physique that makes them successful at their sport. They did not become like that because they powerlift. Just like basketball players did not become tall because they chose to play basketball. Btw this woman is a very strong power lifter and I sure as hell would not mind looking like her https://www.facebook.com/australianstrengthcoach/videos/953821171334360/?mibextid=n2nlu7VY3j6PtA7j |
Anonymous
| OP, I am not sure powerlifting is a match for what you are looking for. Powerlifting is not something you just add to your routine once a week, it is more of a full time commitment. I have been lifting for years and just decided to start training for my first powerlifting meet. That means I have my training structured around the three big lifts. I squat and deadlift twice a week and bench three times a week. Each workout also includes accessory movements. The days I squat and deadlift I easily spend 1.5 to 2 hours at the gym because it takes me forever to warm up and you really need those longer breaks between heavy attempts. My upper body and accessory days usually don’t take me more than an hour though. In terms of the impact on the physique, your nutrition will determine what will happen. If you are already quite developed muscle wise, you are unlikely to gain much more even eating in a surplus. And lifting heavy can make you hungry, so I would watch for any unwanted fat gain. People sometimes confuse strength gain (which is to a large part neural) with muscle gain and do not realize that their weight gain is mostly just due to fat. |
Anonymous
Thank you! Would it be feasible to do twice a week which is how often I do weights? A previous PP spoke about the thrill of lifting heavy and that's kind of what I want to do. As I mentioned already, I am fit already and am toned/have muscle so it's a relief to know that I won't necessarily gain more muscle. I have the build that this conducive to heavy lifting (short and stocky) so I probably have always just wanted to try it. From the feedback and I guess I can Google more, there are distinct exercises for powerlifting and olympic lifting and I think it is Olympic lifting that I'm envisioning. The clean and jerk in particular, although deadlifting is always fun too. Thanks everyone! |