examples of "lifting heavy" in perimenopause
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Anonymous
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I've seen lots of advice lately to lift heavy in menopause/perimenopause. Can I get some examples of what that means for you? I've been lifting with dumbbells in my home gym for the last few years and I think I have my form down, but I know I need to lift heavier. I'd love examples of what you lift for the following exercises if you're a women and mid-40s, early 50s.
Squats lunges Deadlifts bicep curls overhead tricep extensions lat raises overhead press chest fly chest press |
Anonymous
| Lifting heavy depends on what’s heavy to YOU. Progressive overload is the goal but the actual weight is going to vary by person. |
Anonymous
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Anonymous
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Lifting heavy is different amounts of weight for everyone.
It's basically where you can only do 5-8 reps with 80-90% max effort. If you can do 10+ reps, you're not lifting heavy. |
Anonymous
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OP here, I know it depends on me, but I also feel like I need to get some inspiration for where I'd like to get.
As an example, this is what I lift now: Squats - 20 pounds lunges - 20 pounds Deadlifts - 40 pounds bicep curls - 10 per hand overhead tricep extensions - 5 per hand lat raises - 5 per hand overhead press - 8 per hand chest fly - 8 per hand chest press - 10-12 per hand |
Anonymous
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This is a great routine OP. This is very similar to my routine (57F).
In no particular order: -Smith Machine Squats - 70lbs -Trap Bar (squats) 60lbs. for some reason this particular exercise really gets my heart rate up! -RDL - I use a kettlebell for these - 50lbs-70lbs. -Bicep curls - 12lb dumbbells, I'm working my way up to 15lbs -Tricep extensions - I use a cable machine. 40lbs -Bench Press - 45lbs-50lbs -Hip thrust - 70lbs -Leg press - 190lbs |
Anonymous
For perspective, my very first deadlift in my life was 90 pounds and I had not lifted before. One thing that’s really important with heavy lifting is technique so you don’t hurt yourself. |
Anonymous
| Hmm. So maybe it will be hard to get to lifting heavy with dumbbells at home. I don't have the money or time for a gym membership right now. |
Anonymous
| I don’t lift heavy because I don’t have room for the weights in my basement. But you can still get a lot of benefits from doing multiple sets & reps of lighter weights and getting creative. Eg I do 4 sets of deadlifts @ 12 reps/50lb with my feet elevated on blocks. |
Anonymous
But don't let that deter you OP. There are a ton of benefits to lifting in general, so just do what you can! |
Anonymous
Agreed, you are a bit more limited with dumbbells, but anything you do is better than nothing! |
Anonymous
| You can also use body weight to “lift heavy” - a proper push up with my 50 year old, 185lb female body is hard, and 3 sets of 6 leaves me sore for days. Wall sits have me counting down the last seconds. If the dumbbells themselves are the issue (don’t have enough weights, or form) get yourself a body weight workout book - the ones I have are for men (my athlete son bought them) but they work fine for me, too. |
Anonymous
Most communities in the DMV have free public gyms with weight machines in at least a few rec centers, worth Googling. Also, bodyweight exercises for most of us involve an, ahem, significant amount of weight, as another option. |
Anonymous
Just be aware there is a difference between dumbbells/barbells and using machines. Machines are easier and people hit much higher # numbers. Your next progression could be using 15lb dumbbells in each hand for squats and lunges so 30 total. Then, progress to 20lbs in each hand, so 40 total. you may want a barbell eventually for deadlifts. Also- If you cant go up in pounds, you can always increase reps. |
Anonymous
| Check out Syatt Inner Circle - $25/month - heavy weight program. Susan is 60 plus |