Muscle loss despite weight lifting?

[Anonymous]

F, 53, menopausal. I've been going to the gym twice a week for years and have been seriously trying to increase the weights I lift for the past 18 months. For overhead press and curls, I was stuck at 15 lbs for a long time, and then painstakingly inched my way up to 17.5 lbs. I tried to move up to 20, couldn't do it, and even 17.5 is killing me. Every time it feels like I'm starting from scratch, and I'm worried I'm going to injure myself and am tempted to go back down to 15. Is this normal? I try to eat the mandated grams of protein (though it's tough) and I don't want to do testosterone. I just want to know if this is normal or if there's something non-prescription-based I can do about it.

[Anonymous]

You are doing a great job. Better than most. Very admirable.

To get the results you want, you probably just need to increase your lifting beyond two days per week. Maybe more like four days per week or even five. Focus on that, rather than lifting more weight.

[Anonymous]

Ask your doctor about HRT and creatine

[Anonymous]

I do not have an answer. Just wanted to say that you are amazing for lifting weights.

It is not easy to start or even continue, yet you are doing it!

[Anonymous]

Anonymous wrote:You are doing a great job. Better than most. Very admirable.

To get the results you want, you probably just need to increase your lifting beyond two days per week. Maybe more like four days per week or even five. Focus on that, rather than lifting more weight.

Thank you. Will lifting more days per week build muscle?

[Anonymous]

Anonymous wrote:

Anonymous wrote:You are doing a great job. Better than most. Very admirable.

To get the results you want, you probably just need to increase your lifting beyond two days per week. Maybe more like four days per week or even five. Focus on that, rather than lifting more weight.

Thank you. Will lifting more days per week build muscle?

Yes. Focus on more frequently, rather than heavier weights.

[Anonymous]

You didn't say how many sets and reps you are doing, but try to drop the reps down to 6-8 and sets at 3. Your last set you should be at failure at 6. And like PP said, increase the number of days you are lifting.

Are you following a plan for each muscle group?

I'm 56 Menopausal and restarting strength training. I do:
Day 1 Back and Biceps
Day 2 Shoulders & Triceps
Day 3 Active rest - 30 min treadmill and 30 sec sprints 4x
Day 4 Legs
Day 5 Chest & Shoulders
Day 6 & 7 Active rest

I do Abs after every workout and walk 45mins

Try to find a plan that works for you. Have your exercise mapped out and record your progress.
Keep going!!

[Anonymous]

Anonymous wrote:You didn't say how many sets and reps you are doing, but try to drop the reps down to 6-8 and sets at 3. Your last set you should be at failure at 6. And like PP said, increase the number of days you are lifting.

Are you following a plan for each muscle group?

I'm 56 Menopausal and restarting strength training. I do:
Day 1 Back and Biceps
Day 2 Shoulders & Triceps
Day 3 Active rest - 30 min treadmill and 30 sec sprints 4x
Day 4 Legs
Day 5 Chest & Shoulders
Day 6 & 7 Active rest

I do Abs after every workout and walk 45mins

Try to find a plan that works for you. Have your exercise mapped out and record your progress.
Keep going!!

Not OP, but this is helpful. Do you go to the gym or follow an online program?

[Anonymous]

Anonymous wrote:You didn't say how many sets and reps you are doing, but try to drop the reps down to 6-8 and sets at 3. Your last set you should be at failure at 6. And like PP said, increase the number of days you are lifting.

Are you following a plan for each muscle group?

I'm 56 Menopausal and restarting strength training. I do:
Day 1 Back and Biceps
Day 2 Shoulders & Triceps
Day 3 Active rest - 30 min treadmill and 30 sec sprints 4x
Day 4 Legs
Day 5 Chest & Shoulders
Day 6 & 7 Active rest

I do Abs after every workout and walk 45mins

Try to find a plan that works for you. Have your exercise mapped out and record your progress.
Keep going!!

I do 10 reps, 3 sets.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You didn't say how many sets and reps you are doing, but try to drop the reps down to 6-8 and sets at 3. Your last set you should be at failure at 6. And like PP said, increase the number of days you are lifting.

Are you following a plan for each muscle group?

I'm 56 Menopausal and restarting strength training. I do:
Day 1 Back and Biceps
Day 2 Shoulders & Triceps
Day 3 Active rest - 30 min treadmill and 30 sec sprints 4x
Day 4 Legs
Day 5 Chest & Shoulders
Day 6 & 7 Active rest

I do Abs after every workout and walk 45mins

Try to find a plan that works for you. Have your exercise mapped out and record your progress.
Keep going!!

I do 10 reps, 3 sets.

Drop the reps down and you will be able to go heavier. I think you will start seeing some gains.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You didn't say how many sets and reps you are doing, but try to drop the reps down to 6-8 and sets at 3. Your last set you should be at failure at 6. And like PP said, increase the number of days you are lifting.

Are you following a plan for each muscle group?

I'm 56 Menopausal and restarting strength training. I do:
Day 1 Back and Biceps
Day 2 Shoulders & Triceps
Day 3 Active rest - 30 min treadmill and 30 sec sprints 4x
Day 4 Legs
Day 5 Chest & Shoulders
Day 6 & 7 Active rest

I do Abs after every workout and walk 45mins

Try to find a plan that works for you. Have your exercise mapped out and record your progress.
Keep going!!

Not OP, but this is helpful. Do you go to the gym or follow an online program?

When I first started following this program it was at the gym, but now I only use dumbbells at home and I follow an online program, but I stick to my groupings. I have a threadmill and an adjustable weight bench. I have dumbbells from 3-20lbs. I could probably go a bit heavier for legs, but its fine for now.

[Anonymous]

Work with a trainer for a while.

[Anonymous]

Anonymous wrote:Work with a trainer for a while.

I wish I could afford that. Two kids in college.

[Anonymous]

If you're lifting the same weight it's probably not muscle loss per se. If you're sleeping and eating enough, you might need to change your routine to stimulate your muscles in a different way.

[Anonymous]

Anonymous wrote:If you're lifting the same weight it's probably not muscle loss per se. If you're sleeping and eating enough, you might need to change your routine to stimulate your muscles in a different way.

Maybe that's it. I've been doing the same exercises for years.