Are heavy weights generally recommended?

[Anonymous]

Middle-aged woman here – I work out typically six days a week, Including varying forms of vigorous aerobics, HIIT, and weight lifting…but always lighter weights with reps up to fatigue. Should I add a heavy weightlifting class?

[Anonymous]

Be very careful. It is easy to injure yourself with bad form and excessive weights. And as we age we don’t recover quickly.

[Anonymous]

No. You need full range of motion with lighter weights.

[Anonymous]

OP - What do you consider heavy weights?

[Anonymous]

If you want to build muscle lift heavy weights. If not, don’t.

[Anonymous]

Anonymous wrote:OP - What do you consider heavy weights?

Above 10 lbs for biceps probably, above 5-6 for shoulders and triceps. Heavier for squats.

[Anonymous]

Anonymous wrote:If you want to build muscle lift heavy weights. If not, don’t.

Muscles won’t build with lighter weights?

[Anonymous]

depends on your goals.

Overall if you want to increase strength you need progressive overload which means you shouldn't be lifting the same weight in the same rep range all the time. Over time you should either be adding more weight or more reps.

I also don't do the same rep range for all exercises. I do more weight and fewer reps for things like squats, deadlifts, bench press than I do for accessory exercises like lunges or bicep curls.

[Anonymous]

Anonymous wrote:

Anonymous wrote:If you want to build muscle lift heavy weights. If not, don’t.

Muscles won’t build with lighter weights?

You need to keep increasing the weight if you want to build muscles. Your body gets used to the light weights.

[Anonymous]

Anonymous wrote:

Anonymous wrote:OP - What do you consider heavy weights?

Above 10 lbs for biceps probably, above 5-6 for shoulders and triceps. Heavier for squats.

How much can you lift

[Anonymous]

Your body will lost a little muscle mass every year unless you build muscle to counteract. So, it really depends, but it’s likely that one session of heavier weights will be helpful. But, it’s NOT helpful if you injure yourself, so take it slow.

[Anonymous]

Middle-aged woman here as well. I started heavy weights with the hopes of reversing my mild osteopenia and slowing down genetic osteoporosis. My understanding is that plyo-type moves and heavy lifting are most effective.

[Anonymous]

Please read Stacy Sims' books about this topic: Roar and Next Level. Yes, it is recommended women in perimenopause and menopause lift heavier weights with fewer reps. Obviously build up slowly to avoid injury.

[Anonymous]

Anonymous wrote:Middle-aged woman here – I work out typically six days a week, Including varying forms of vigorous aerobics, HIIT, and weight lifting…but always lighter weights with reps up to fatigue. Should I add a heavy weightlifting class?

Yes. You should be able to do unassisted pull-ups and chin-ups.

A good goal squat is your body weight (in addition to the weight of your body).

A good goal deadlift is 150% of your bodyweight.

You will be fatigued when done; fear not!

Good form is critical. A class may or may not give you that.

[Anonymous]

Heavier weights help build bone density, which is important for most women after menopause.