Reply to If you are a fairly small woman, what does "lift heavy" mean to you?

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[quote=Anonymous]I’m 43 and have been lifting for about 8 years. Currently I only have time for a dumbbell program but I have actually seen the most gains with this program. As in, visible abs and arm muscles, (and those are areas where I typically store fat, I’m not a pear shape). The reason is that I now repeat the same workout for 1-2 weeks at a time and progressively increase my weight or my reps over the course of each cycle. It doesn’t have to be huge amount of weights. But I’ve noticed consistent gains. Examples: from 8lbs to 12 lbs on bicep curls. From 15 lbs to 25 (each hand) on squats and lunges. From 15 to 20 (each hand) on chest press. The most challenging thing is to have heavy enough dumbbells for leg exercises but again there are ways to progressively overload, like increasing time under tension, that also work.

I have recommended her so many times I’m like a broken record but I highly recommend Lift with Cee on YouTube. She is 50, has amazing definition with just dumbbells, and promotes sustainable lifting and nutrition practices.[/quote]

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