Reply to When you say weight training, what do you mean?

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[quote=Anonymous][quote=Anonymous]As a 43 year old woman, I’m a bit clueless about weight training and realize i need to do more.

Is this movements or exercises with free weights or are you in a weight room on machines and following a specific routine? Does it matter?

How much weight do you typically lift? Is there an ideal target of weight lifted that you should be trying to work toward? Or is it enough, for bone health, to just be doing something with weights?

[/quote]

I do free weights (weights and barbell lifts) as there is more benefit to using free weights over most machines. machines are good for accessory exercise but you get more bang for your buck with free weights because while you may be doing a squat with a barbell or even a goblet squat with a free weight and while squat primarily target the quads you are also using a lot of stabilizer muscles like the back and ab muscles that you wouldn't be using if you did a leg press instead.

I do follow a specific routine. I love the inner circle app (https://www.sfinnercircle.com/issues/) so women like the sweat ap. You get the best results when weight training if you follow a routine/go in with a plan with a set rep and set goal. You should also follow the same workout routine for at least 4 weeks vs doing different things every time you walk into the gym. You should also be progressively overloading,  that is lifting more weight as you get stronger. So if you are aiming for 12 reps of an exercise and can easily do 12 reps with the weight you choose you should increase the weight so the last 2-3 reps are challenging while still using correct form.  and you feel like you might be able to do the last rep. You should also be using different weights for different  exercises. You back muscles are a lot stronger than your biceps, so no 10 lb weights for rows.

As for the specific weight. There is no goal. it is really based on the individual. What matters most is that you are challenging yourself vs just going through the motions with lights weights.

if you want to get into strength training I suggest working with a trainer to get the basics down. Oh and if a trainer throws you on a bosu ball to so an exercise, run away. This is a recipe for injury yet they love do this to make workout look challenging. [/quote]

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