Reply to examples of "lifting heavy" in perimenopause

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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]OP here, I know it depends on me, but I also feel like I need to get some inspiration for where I'd like to get.

As an example, this is what I lift now:

Squats - 20 pounds 
lunges - 20 pounds
Deadlifts - 40 pounds
bicep curls - 10 per hand
overhead tricep extensions - 5 per hand 
lat raises - 5 per hand
overhead press - 8 per hand
chest fly - 8 per hand
chest press - 10-12 per hand

[/quote]

Here are some example of what would constitute doable heavier weight for a woman your age:

Squats - if you can do 20 pounds you can absolutely go to 40. Hold the 20s you are using now for deadlifts in each hand at your shoulders to start
lunges - 20 pounds - TBH I don't get a lot of value out of lunges but same here, you can go to 40.
Deadlifts - 40 pounds -you could easily get to 100, probably on a barbell. There isn't a ton of use for 50 lb dumbbells in most women's training regimes and they take up a lot of space. This is how you end up with a barbell in the house.

For all of what is below I would suggest switching to predominantly pull-ups/chin-ups and push-ups. They work all of the muscle groups involved in what you're doing, add significant core stability work, and take way less time. But if you are set on doing it this way, here are also some goal suggestions:

bicep curls - 10 per hand - you can get to 15 easily
overhead tricep extensions - 5 per hand - do both sides at the same time for a French press and you can go to 12-15
lat raises - 5 per hand - I would bet you can do 8-10 now
overhead press - 8 per hand -since you have higher weights by this point, try 12 or 15 each hand
chest fly - 8 per hand - see above re time spent vs reward
chest press - 10-12 per hand - I assume this means bench press. You can get to 20 lbs each hand. 
[/quote]

Telling a woman who is deadlifting 40 libs she could"easily" do 100 is irresponsible.

At this age you do not want to injure your back.

Work your way up with progressive overload -- either more weight, more reps, or more sets each time you hit the gym.

[/quote]

I didn't say she could [b]easily do[/b] 100. I said she could [b]easily get to[/b] 100. And she can.

You don't want to injure your back at any age, but with correct form, 100 lbs in a deadlift is a very reasonable goal. I am 50F; my max DL is 240. [/quote]

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