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[quote=Anonymous]58F here with Osteopenia, so I can relate.

Heavy is different for everyone. But basically it's feeling almost maxed out at around 10th rep, and trying to get to 12 reps.  As you do this on a regular basis you will have to continue to push yourself so the weight remains challenging. You should be focusing on the "push/pull" exercises: rows, bench press, TRX, leg press, squats, lunges.  I lift 3 times a week, on the other days I go to barre which really helps me with balance and core strength.  I also love walking.  I live in a coastal town with a lot of hills and stairs. I just bought a 12 pound vest which I wear on my 5 mile walks up hills and stairs, and also on the sand - it literally kicks my butt.

Lastly if you listen to podcasts I love JJ Virgin's podcast, she is very relatable and she is very knowledgeable on all things nutrition and fitness - she had a recent episode that is on this very topic "Strength Training for Women Over 40 Made Easy | Ep. 586" 
https://jjvirgin.com/main-podcasts/[/quote]

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