Reply to Powerlifting/Olympic lifting for women in 40s

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[quote=Anonymous]I am 41 and I have been powerlifting for about 4 years (with a yearlong break during COVID when I wasn't using the gym). I typically do 4 sessions a week paired up with a ~20-minute HIIT workout afterwards.

I follow one of Wendler's 5/3/1 programs, and do each of the major lifts (squat, deadlift, bench, overhead press) on a different day. I have in the past paired up 2 of the lifts on a single day to have 3 lifting days in a week, and overhead press is something you could drop if you wanted. Wendler also has suggestions for how to do it in 2 days a week if you needed to.

Most powerlifting programs include accessories in their plans, but I don't do them. I try to incorporate them into my HIIT workouts instead. I don't do Olympic lifts heavy but I do clean (with a barbell) and snatch with dumbbells as part of the HIIT stuff. Cleaning is fun and someday I will attempt to follow a program to go heavier.

I've never had a lifting coach. I would be better off with one and know that I don't have the greatest form, but it is still possible to give it a try without one.[/quote]

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