Help me figure out heavy lifting!

[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.

stronglift 5x5, starting strength by mark rippetoe, or enter the kettlebell by Pavel Tsatsouline

[Anonymous]

stronglift 5x5, starting strength by mark rippetoe, or enter the kettlebell by Pavel Tsatsouline

Yes. 5x5 and Starting Strength are good recommendations

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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

Heavy lifting builds muscle, which burns fat. It also shapes the evolving (i.e., losing weight) physique. There is no downside (and all upside) to heavy lifting as long as you use correct form. Also incorporate compound movements such as squats, deadlifts, and presses.

There is a downside. Heavy lifting is hard on joints and muscles and can cause severe health issues. Not only can it cause muscle injury, but it can damage your spine. It even negatively affects your heart if done consistently. It can even damage our kidneys. But, sure, go on and lift a cow every day.

This is just wrong and silly. Heavy lifting is not hard on any of those things. And current research shows that heavy lifting is the best thing for the heart.

Cardio does not lead to weight loss at all.

[Anonymous]

PP is sounds like your body got used to the 5 lb weights and has no incentive to build more muscle. Can you go to 8 lbs with those classes or replace/add strength classes? It won't be personal training but IME a good instructor does keep an eye out and will prompt for form adjustments. You're just not going to get any feedback watching videos and I think that's important.

[Anonymous]

Anonymous wrote:PP is sounds like your body got used to the 5 lb weights and has no incentive to build more muscle. Can you go to 8 lbs with those classes or replace/add strength classes? It won't be personal training but IME a good instructor does keep an eye out and will prompt for form adjustments. You're just not going to get any feedback watching videos and I think that's important.

Also, rest days are really important especially when you raise your weights.

[Anonymous]

Anonymous wrote:Do you have access to a gym with Les Mills Body Pump classes?

This is no where near heavy lifting. Yes, it's a decent workout but it's far from heavy lifting.

[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.

Just work on basics. Can you do 10 pull-ups? If not, there is a goal. Can you run a mile under 10mins? Do 50 pushups? Can you touch your toes with legs straight? Lifting heavy not worth the risk.

[Anonymous]

I've been doing the beginner kettlebell workout on nerdfitness for awhile now and it's a good place to start.

[Anonymous]

I began lifting for the first time a year ago and have made great progress using machines at my gym. People on this board are pretty down on machines because they isolate too much, but for me that’s the goal. I want to control variables to avoid injury or asymmetry due to overuse or poor technique. My trainer and PT both agreed that machines do a fine job targeting the right muscles and they are easy to measure progress. I try to balance pulling and pushing exercises that target all the major muscle groups, 3 sets of 8-10 reps as heavy as I can with good technique. My lifting workouts take 50-60 minutes 3/week.

[Anonymous]

Anonymous wrote:

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.

Just work on basics. Can you do 10 pull-ups? If not, there is a goal. Can you run a mile under 10mins? Do 50 pushups? Can you touch your toes with legs straight? Lifting heavy not worth the risk.

I guess for the sake of argument, I'll say that none of those things you mentioned really improve your life like lifting heavy does.

When, in real life, are you expected to pull yourself up to a bar 10 times, or required to run a mile?

But functional lifting does improve your life. Practicing heavy deadlifts is the same is picking up those heavy boxes of christmas decorations. Squatting/lunging heavy is the same as lugging your bags up the three flights of stairs of your beach rental. Overhead press heavy? It'll make putting those heavy (rarely) used pots and pans into the high shelves of the cabinets.

So I agree with you when you say work on the basics, but I think you have the basics wrong. The basics are deadlift, squat, clean and jerk.

Those (and mobility/stretching afterwards) leads to some of the best improvements in regular everday living

[Anonymous]

Anonymous wrote:PP is sounds like your body got used to the 5 lb weights and has no incentive to build more muscle. Can you go to 8 lbs with those classes or replace/add strength classes? It won't be personal training but IME a good instructor does keep an eye out and will prompt for form adjustments. You're just not going to get any feedback watching videos and I think that's important.

+1, if you're not struggling a little bit then the weights are too light. It should be a challenge. That doesn't mean you have to lift heavy though. 8 lbs should be good and then move to 10.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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.

Just work on basics. Can you do 10 pull-ups? If not, there is a goal. Can you run a mile under 10mins? Do 50 pushups? Can you touch your toes with legs straight? Lifting heavy not worth the risk.

I guess for the sake of argument, I'll say that none of those things you mentioned really improve your life like lifting heavy does.

When, in real life, are you expected to pull yourself up to a bar 10 times, or required to run a mile?

But functional lifting does improve your life. Practicing heavy deadlifts is the same is picking up those heavy boxes of christmas decorations. Squatting/lunging heavy is the same as lugging your bags up the three flights of stairs of your beach rental. Overhead press heavy? It'll make putting those heavy (rarely) used pots and pans into the high shelves of the cabinets.

So I agree with you when you say work on the basics, but I think you have the basics wrong. The basics are deadlift, squat, clean and jerk.

Those (and mobility/stretching afterwards) leads to some of the best improvements in regular everday living

Pulling up an adult between 100-200lb for 10x is not heavy lifting?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Do you have access to a gym with Les Mills Body Pump classes?

This is no where near heavy lifting. Yes, it's a decent workout but it's far from heavy lifting.

NP. It's definitely not heavy lifting, but I think it's a good gateway program into strength training, especially when starting from zero.

[Anonymous]

I'm seconding starting strength. I'm a guy, but I was lifting for years,and I made more progress on the novice linear progression starting strength program in 6 months than I did in years of previous lifting. You are going to lift heavy, and no reps over 5. After your warm up sets if you can lift the weight more than 5 times there's not enough weight on the bar. Its really simple, no accessory work, just bench, squat,deadlift, and overhead press. Not counting your warm ups its 3 sets of 5 for bench, squat, press, and 1 set of 5 for the deadlift. You only press and bench every other workout. Add 5 lbs to every exercise every workout until you can't, then drop back to 2.5 lbs, then drop back to sets of 3. This should take you out to 6 months, then you'll have to switch over to a more advanced routine. You need to eat more and sleep more, you'll probably gain a little weight, but you'll look thinner.

[Anonymous]

try Mike Mentzer "heavy duty"..... game changer.