Powerlifting/Olympic lifting for women in 40s

[Anonymous]

OP, lifting is great and good for you and empowering and fun.
I am now relearning some things about form with a trainer that are really important for safety longterm, but I'm headed towards lifting heavy again.

Enjoy it, and don't let anyone poo-poo you out of it if you want to do it.

[Anonymous]

Anonymous wrote:

Anonymous wrote: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.

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!

Yes, you could potentially do it twice a week. You could squat and DL in one workout and bench in the other. Or you can put squat and bench in one workout and do DLs in the other if you find the DL/squat combo too exhausting or taking too long. Then you need to sprinkle some accessories around to target all the muscle groups. If nothing else you need to at least add some rowing/pulling movements to work the back.

[Anonymous]

You can absolutely work in heavy lifts without a huge training and time requirement unless you are trying to compete in meets. That is completely different. I spent a few years progressively lifting heavier and it did nothing but improve my physique. And it is so satisfying. I didn't set out to power lift and I don't lift as heavy now, but I enjoyed it and reaped a ton of benefits. Perfect form is mandatory with these lifts though, so don't set out doing it alone without coaching.

[Anonymous]

Anonymous wrote:

Anonymous wrote: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.

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!

DP - you *definitely* need a coach for Olympic lifting. The lifts are extremely technical and it's easy to injure yourself without proper technique.

They're also so, so fun. One of my old rowing coaches was super into Olympic lifts (even had us train with an actual Olympic lifting coach - like he'd coached Olympians) and holy cow! Love it.

[Anonymous]

^^they also could be done twice/week - something to discuss with a coach. Enjoy!

[Anonymous]

I am 41 and I have been powerlifting for about 4 years (with a yearlong break during COVID when I wasn't using the gym). I typically do 4 sessions a week paired up with a ~20-minute HIIT workout afterwards.

I follow one of Wendler's 5/3/1 programs, and do each of the major lifts (squat, deadlift, bench, overhead press) on a different day. I have in the past paired up 2 of the lifts on a single day to have 3 lifting days in a week, and overhead press is something you could drop if you wanted. Wendler also has suggestions for how to do it in 2 days a week if you needed to.

Most powerlifting programs include accessories in their plans, but I don't do them. I try to incorporate them into my HIIT workouts instead. I don't do Olympic lifts heavy but I do clean (with a barbell) and snatch with dumbbells as part of the HIIT stuff. Cleaning is fun and someday I will attempt to follow a program to go heavier.

I've never had a lifting coach. I would be better off with one and know that I don't have the greatest form, but it is still possible to give it a try without one.

[Anonymous]

I’m a mid-40s mom of 4 and into powerlifting. I didn’t get into it deliberately, I just realized I like the three main lifts. You don’t have to go nuts with it. I’m not aiming for PRs or to compete. I just do the main lifts regularly and that’s about it for strength training. It gives me a balanced, hourglass figure.

Most women don’t really bulk up, and definitely not if you’re a casual powerlifter like me. You just end up looking sculpted and balanced.

[Anonymous]

Anonymous wrote:I’m a mid-40s mom of 4 and into powerlifting. I didn’t get into it deliberately, I just realized I like the three main lifts. You don’t have to go nuts with it. I’m not aiming for PRs or to compete. I just do the main lifts regularly and that’s about it for strength training. It gives me a balanced, hourglass figure.

Most women don’t really bulk up, and definitely not if you’re a casual powerlifter like me. You just end up looking sculpted and balanced.

OP here, are you doing this at a home gym or in a commercial gym? Also, can you tell me how long your workouts are and how often you do it. I also have a few kids so I want to make sure I'm efficient with my time. Thanks!

[Anonymous]

I would worry about pelvic floor health with this. If you have any untreated pelvic floor dysfunction, see a physical therapist before starting any major lifting regimen

[Anonymous]

Anonymous wrote:

Anonymous wrote:I’m a mid-40s mom of 4 and into powerlifting. I didn’t get into it deliberately, I just realized I like the three main lifts. You don’t have to go nuts with it. I’m not aiming for PRs or to compete. I just do the main lifts regularly and that’s about it for strength training. It gives me a balanced, hourglass figure.

Most women don’t really bulk up, and definitely not if you’re a casual powerlifter like me. You just end up looking sculpted and balanced.

OP here, are you doing this at a home gym or in a commercial gym? Also, can you tell me how long your workouts are and how often you do it. I also have a few kids so I want to make sure I'm efficient with my time. Thanks!

Well I went all in so I spent about $1k on a home gym. That comprises and Olympic barbell, a set of plates, a bench, pads to protect the floor and two adjustable dumbbells. But most of my lifting is at the YMCA. If you spend any money right now, invest in a trainer - ask for someone to teach you proper form especially for squats and deadlifts. Within a few months you’ll know your way around a weight room, and what’s cooler than that??

My weights workouts are 30-40 mins a session and that includes rest time. I lift around 3x per week.