Help me figure out heavy lifting!

[Anonymous]

I’m early 40’s, decent shape (do low impact workouts like pilates and barre with low weights like 5lbs which are tough classes 4-6 days a week, 5’4 135 lbs) eat ok, not perfect but not horrible either. I want to shed that last 5-7 lbs but also don’t want to restrict food either. Everyone says lift heavy to get past that last plateau when your metabolism slows in the 40’s. I belong to an amazing gym. I do not want to pay for a personal trainer right now. Give me some advice on apps, websites, etc that can give me a weekly schedule to “lift heavy” for my size and being a female beginner.

[Anonymous]

This is my priority too right now - I'm 50 plus. According to Dr. William Li and his book, metabolism doesn't slow until age 60, so don't psyche yourself out.

Have you read Dr. Stacy Simms? Good info and exercise advice

I like the Fitbod App - uses artificial intelligence, lots of versatility based on equipment, guidance on specific body parts, graphs that show progress and recovery.

Good luck

[Anonymous]

Lift heavy means you can only do about 5-8 reps with good form. If you are doing 10-12 reps or more, the weight is too light. The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics. Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad. I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core.

[Anonymous]

I’ve heard women recommend New Rules of Lifting for Women.

https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=mp_s_a_1_1?adgrpid=166545639824&dib=eyJ2IjoiMSJ9.pu2C8FKwsNtqzm2Co0KqG6_OJk7iAe4vospVl18zbx8ZpubbX1Sg9kDoxPCM9NbSk79_iJcubKC2p4ccV6cxw1tEl2iMs-bgRFCH23twWx_KIa_wJ1s9ZEMAWUTsOv4DJ1C5liV3jOLmXTlUVY737H35rpnqeatm-B_Ng71AICaia6fgygy1gitPMBiedcHBtAsM0WKETbsDqrDesE5kvg.hArOvhjgTFu10ccVuzyarP_z9k1eTdYE6HR55F67SPo&dib_tag=se&gad_source=1&hvadid=693089640958&hvdev=m&hvexpln=68&hvlocphy=9007533&hvnetw=g&hvocijid=15283110426910394162--&hvqmt=e&hvrand=15283110426910394162&hvtargid=kwd-299008152420&hydadcr=22162_13327288&keywords=new+rules+of+lifting+for+women&qid=1722021521&sr=8-1

[Anonymous]

Anonymous wrote:I’m early 40’s, decent shape (do low impact workouts like pilates and barre with low weights like 5lbs which are tough classes 4-6 days a week, 5’4 135 lbs) eat ok, not perfect but not horrible either. I want to shed that last 5-7 lbs but also don’t want to restrict food either. Everyone says lift heavy to get past that last plateau when your metabolism slows in the 40’s. I belong to an amazing gym. I do not want to pay for a personal trainer right now. Give me some advice on apps, websites, etc that can give me a weekly schedule to “lift heavy” for my size and being a female beginner.

Good luck.
Losing weight requires calorie reduction and when you only have a few lbs to lose it requires being even more strict.

[Anonymous]

As someone with a similar exercise background as yours and who started lifting heavy, I recommend booking a few sessions with a trainer who can teach you proper form and how to progressively overload before starting out on your own.

There are some exercises, like deadlifts, that really need solid form when lifting heavy. The one time I felt my form slip in a deadlift, my back was not happy for a few days (I generally have zero back pain)

[Anonymous]

Anonymous wrote:Lift heavy means you can only do about 5-8 reps with good form. If you are doing 10-12 reps or more, the weight is too light. The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics. Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad. I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core.

Sounds like this me, then. (NP) I'm currently doing 17 lbs with bicep curls. So the next step is....what? 20? more? I really am not interested in bulking up as it's hard to shed the slight layer of fat and then it doesn't look good. Any advice for that? I'm 57.

[Anonymous]

Ditch the 5lbs, grab a 15lb. Keep the proper form of course.
I do moderate weights, think 22.5lb per side chest press for 8-10 reps. Lifting heavy means 6 - 8 rep. And I am a squid like petite women who grow up with 0 sports.

[Anonymous]

I don't believe that heavy lifting helps you lose weight at any stage of weight loss or maintenance. Just add cardio.

[Anonymous]

Peloton strength. Rebecca Kennedy has hypertrophy training 5-day, 4-day (unofficial) and 3-day split programs. Absolute gamechanger for me at 43 and many others I know.

[Anonymous]

Please consider a good personal trainer that understands your age. Lifting heavy without perfect form at our age is dangerous. I had a trainer for most of my early to mid-forties and he watched me like a hawk. Injuries can and do still happen but good form is a must!

[Anonymous]

Anonymous wrote:Lift heavy means you can only do about 5-8 reps with good form. If you are doing 10-12 reps or more, the weight is too light. The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics. Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad. I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core.

You must be a dude! Women don’t need biceps curls.

I disagree about whole body workouts. The best strength workouts include whole-body exercises like deadlifts.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Lift heavy means you can only do about 5-8 reps with good form. If you are doing 10-12 reps or more, the weight is too light. The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics. Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad. I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core.

Sounds like this me, then. (NP) I'm currently doing 17 lbs with bicep curls. So the next step is....what? 20? more? I really am not interested in bulking up as it's hard to shed the slight layer of fat and then it doesn't look good. Any advice for that? I'm 57.

Why are you doing biceps curls …?

[Anonymous]

Anonymous wrote:Please consider a good personal trainer that understands your age. Lifting heavy without perfect form at our age is dangerous. I had a trainer for most of my early to mid-forties and he watched me like a hawk. Injuries can and do still happen but good form is a must!

especially for deadlifting (which is the sine qua non of heavy lifting imo)

[Anonymous]

Anonymous wrote:Peloton strength. Rebecca Kennedy has hypertrophy training 5-day, 4-day (unofficial) and 3-day split programs. Absolute gamechanger for me at 43 and many others I know.

Same! 42. I think doing her program brought me consistency and pushed me to lift heavier. And now I have muscles that I've never had before.