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[quote=Anonymous][quote=Anonymous][quote=Anonymous]OP you need to lift heavy for 8-12 reps. If you can get to 12 reps pretty easily you're not lifting heavy enough. Those last couple of reps should be really difficult to complete. Do 3 sets. Do compound movements such as squats and RDL's that work more then one muscle at a time. That is really all you need to know. [/quote]

See, I disagree with training to failure when it comes to full body exercises like squats, especially for women over 30. You don't ever want to be struggling and tired when you're shifting weight on your spine and kneecaps. That's how injuries happen, especially slow chronic injuries that creep up over time. I once gave myself a nasty concussion doing a lying dumbbell shoulder press. My left arm gave out on the final rep of a challenging workout, and an 18 lb dumbbell slammed into my eyebrow. Ever since then I only shift weights I can completely and easily control for the entire session, and I've still experienced great strength gains this way. [/quote]

PP here. I am sharing what works for me as a postmenopausal woman. I am absolutely seeing tremendous gains in terms of sculpting my muscles with doing exactly what I've written. Do whatever works for you. [/quote]

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