Do I have to use heavy weights?

[Anonymous]

Anonymous wrote:For general health and fitness, it doesn't really matter if you are doing sets of 15-20 (with relatively light weights) or sets of 5-7 (with relatively heavy weights). But to build strength, you do need to be using weights that are heavy enough to really challenge you. You don't have (and probably shouldn't) go to exhaustion, where you literally couldn't do another repetition if your life depended on it. But the last rep of the set should feel quite difficult and give you the sense that you couldn't do more than a few more.

Also, it's generally more efficient to do exercises that engage multiple large muscles, such as rows, deadlifts, and squats. You will naturally use heavier weights for those than for exercises like shoulder curls and bicep curls.

For instance, according to https://exrx.net/Testing/WeightLifting/DeadliftStandards60LB, an untrained, 97 pound woman in her 60s should (on average) be able to deadlift 30 pounds. Unless you are a frail, small, elderly woman, deadlifting with 10 pound dumbbells won't help. (And the standard for a "novice" 130 pound woman in her 40s is 115 lbs.

there’s no way an untrained woman in her 40s *starts* at a 115 lb deadlift. Sounds like a doable goal, but would take months.

[Anonymous]

The heavy weight thing is a trend. Focus on consistency with working out, vary your routine and have a trainer set up a new program for you every few weeks.

[Anonymous]

Anonymous wrote:The heavy weight thing is a trend. Focus on consistency with working out, vary your routine and have a trainer set up a new program for you every few weeks.

It’s not a trend. It’s necessary for women in perimenopause/menopause. Hiring a trainer is not financially feasible for most. Yes, OP, you need to start lifting heavier. What worked in our 20s and 30s isn’t the same in our 40s and beyond.

[Anonymous]

Anonymous wrote:

Anonymous wrote:For general health and fitness, it doesn't really matter if you are doing sets of 15-20 (with relatively light weights) or sets of 5-7 (with relatively heavy weights). But to build strength, you do need to be using weights that are heavy enough to really challenge you. You don't have (and probably shouldn't) go to exhaustion, where you literally couldn't do another repetition if your life depended on it. But the last rep of the set should feel quite difficult and give you the sense that you couldn't do more than a few more.

Also, it's generally more efficient to do exercises that engage multiple large muscles, such as rows, deadlifts, and squats. You will naturally use heavier weights for those than for exercises like shoulder curls and bicep curls.

For instance, according to https://exrx.net/Testing/WeightLifting/DeadliftStandards60LB, an untrained, 97 pound woman in her 60s should (on average) be able to deadlift 30 pounds. Unless you are a frail, small, elderly woman, deadlifting with 10 pound dumbbells won't help. (And the standard for a "novice" 130 pound woman in her 40s is 115 lbs.

there’s no way an untrained woman in her 40s *starts* at a 115 lb deadlift. Sounds like a doable goal, but would take months.

This is a one rep max and actually, yes, with a little bit of instruction most women would be able to pull that. I started very very unfit in my early 30s and weighing around 150 at that time I could pull 130 after a few sessions. Now in my 40s I am very close to hitting 300.

[Anonymous]

62 year old

Heavy weights are for me: arms, 12 or 15 pounds

Kettle bell swings 30 - 40 pounds

RDL's 20 pounds

Dead lift about 40 or 50 pounds

I maintain bone density and I can also pretty much eat what I want, i.e. don't gain weight and maintain my weight at 135, (after a lifetime of being overweight--up to 185)

In lifting circles these would not be considered heavy but they are to me and I started out with 2 pounds and had to work up

[Anonymous]

Anonymous wrote:62 year old

Heavy weights are for me: arms, 12 or 15 pounds

Kettle bell swings 30 - 40 pounds

RDL's 20 pounds

Dead lift about 40 or 50 pounds

I maintain bone density and I can also pretty much eat what I want, i.e. don't gain weight and maintain my weight at 135, (after a lifetime of being overweight--up to 185)

In lifting circles these would not be considered heavy but they are to me and I started out with 2 pounds and had to work up

No, wow, this is fantastic! I do the same but I am 45.

[Anonymous]

Go heavier. Progress slowly. When something is super easy for you after 12 reps, increase weight.

I’m 40 and 2 yrs into weight lifting from home (I do have a virtual trainer, which helps a ton) started with 5’s, 10’s and 20ms. Have slowly added 15’s, 25’s 30’s and now a squat rack, bar, plates. I lift 3 times a week, walk 45 min 6 days a week and do yoga once or twice if I need it.

I completely shocked my husband with a 135lb dead lift, he had no idea how strong I’ve become.

I’m convinced women need protein (I try .8-1g/per lb body weight) and heavier weights. I’m 40, 2 kids, 5’5 and 120. It’s simple (sometimes boring) but works!

[Anonymous]

Heavier yes, but you don’t need to work up to huge barbell lifts. Unless you want to.

[Anonymous]

Anonymous wrote:Go heavier. Progress slowly. When something is super easy for you after 12 reps, increase weight.

I’m 40 and 2 yrs into weight lifting from home (I do have a virtual trainer, which helps a ton) started with 5’s, 10’s and 20ms. Have slowly added 15’s, 25’s 30’s and now a squat rack, bar, plates. I lift 3 times a week, walk 45 min 6 days a week and do yoga once or twice if I need it.

I completely shocked my husband with a 135lb dead lift, he had no idea how strong I’ve become.

I’m convinced women need protein (I try .8-1g/per lb body weight) and heavier weights. I’m 40, 2 kids, 5’5 and 120. It’s simple (sometimes boring) but works!

you are AWESOME! wish I had room for a squat rack at home

[Anonymous]

Anonymous wrote:The heavy weight thing is a trend. Focus on consistency with working out, vary your routine and have a trainer set up a new program for you every few weeks.

I am a women in my early 50s and have been lifting heavy weights in the basic compound lifts--squats, deadlifts, bench--and doing push-ups and pull-ups since I was 25. It is not a trend.

You don't need "new programs" every few weeks.

If you are a person of normal health, you can deadlift WAY more than 15 lbs per dumbbell and you are leaving health benefits on the table piddling around with weights that are too light for you.

[Anonymous]

I’m 48 and in pretty good shape. But o need to add a real weightlifting element to my fitness 2-3 times a week. Right now my “lifting” is Pilates and light weight peloton stuff and rarely circuit training machines at the gym.

Where can I look up a good set of heavy lifting excercises to start with? My teen son who is into lifting is gonna help me

[Anonymous]

Anonymous wrote:

Anonymous wrote:The heavy weight thing is a trend. Focus on consistency with working out, vary your routine and have a trainer set up a new program for you every few weeks.

I am a women in my early 50s and have been lifting heavy weights in the basic compound lifts--squats, deadlifts, bench--and doing push-ups and pull-ups since I was 25. It is not a trend.

You don't need "new programs" every few weeks.

If you are a person of normal health, you can deadlift WAY more than 15 lbs per dumbbell and you are leaving health benefits on the table piddling around with weights that are too light for you.

NP.

It actually IS a trend! But it works! Hopefully more people do it. You’re ahead of the game.

[Anonymous]

Anonymous wrote:I’m 48 and in pretty good shape. But o need to add a real weightlifting element to my fitness 2-3 times a week. Right now my “lifting” is Pilates and light weight peloton stuff and rarely circuit training machines at the gym.

Where can I look up a good set of heavy lifting excercises to start with? My teen son who is into lifting is gonna help me

What weights are you using for the peloton work outs? Are you doing their strength classes? I use 15/20lb dumbbells. You can work your way heavier after that.

[Anonymous]

Anonymous wrote:

Anonymous wrote:The heavy weight thing is a trend. Focus on consistency with working out, vary your routine and have a trainer set up a new program for you every few weeks.

I am a women in my early 50s and have been lifting heavy weights in the basic compound lifts--squats, deadlifts, bench--and doing push-ups and pull-ups since I was 25. It is not a trend.

You don't need "new programs" every few weeks.

If you are a person of normal health, you can deadlift WAY more than 15 lbs per dumbbell and you are leaving health benefits on the table piddling around with weights that are too light for you.

There is a difference between Olympic style weightlifting trend and using an appropriately challenging weight. The big ass barbell lifts people are doing now are a trend. You do actually need to vary your workout every so often to not plateau. And if you’re new to lifting it’s safest to have someone set you up with a program rather than wing it.

[Anonymous]

Anonymous wrote:

Anonymous wrote:For general health and fitness, it doesn't really matter if you are doing sets of 15-20 (with relatively light weights) or sets of 5-7 (with relatively heavy weights). But to build strength, you do need to be using weights that are heavy enough to really challenge you. You don't have (and probably shouldn't) go to exhaustion, where you literally couldn't do another repetition if your life depended on it. But the last rep of the set should feel quite difficult and give you the sense that you couldn't do more than a few more.

Also, it's generally more efficient to do exercises that engage multiple large muscles, such as rows, deadlifts, and squats. You will naturally use heavier weights for those than for exercises like shoulder curls and bicep curls.

For instance, according to https://exrx.net/Testing/WeightLifting/DeadliftStandards60LB, an untrained, 97 pound woman in her 60s should (on average) be able to deadlift 30 pounds. Unless you are a frail, small, elderly woman, deadlifting with 10 pound dumbbells won't help. (And the standard for a "novice" 130 pound woman in her 40s is 115 lbs.

there’s no way an untrained woman in her 40s *starts* at a 115 lb deadlift. Sounds like a doable goal, but would take months.

Months? Not really. Most linear progression programs have you go up 10 lbs a week when you are a novice lifter. As an untrained 37-year-old, I started out deadlifting 75 lbs the first time I tried. I was up to 115 lbs in one month. Starting at 75 lbs was more out of caution and a desire to move slowly than anything else. Even as a completely untrained person, I was able to do a lot of reps at that weight right away. I'm small (5'0" and 120 lbs) and not particularly naturally athletic, either.

Now I deadlift 225 lbs as a 41-year-old. Lifting heavy is definitely possible for a middle-aged woman. You need to start somewhere, but to gain strength you need to keep increasing the weight.