Reply to Are heavy weights generally recommended?

Forum Index » Exercise & Fitness

Reply to "Are heavy weights generally recommended?"

Subject:

Emoticons





More smilies

Text Color: Font: Close Marks

[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Middle-aged woman here – I work out typically six days a week, Including varying forms of vigorous aerobics, HIIT, and weight lifting…but always lighter weights with reps up to fatigue. Should I add a heavy weightlifting class?[/quote]

Yes. You should be able to do unassisted pull-ups and chin-ups.

A good goal squat is your body weight (in addition to the weight of your body).

A good goal deadlift is 150% of your bodyweight.

You will be fatigued when done; fear not!

Good form is critical. A class may or may not give you that. [/quote]

I would call all those “upper-limit goals” not “good” (which implies they’re easily within reach for everyone). A pull-up/chin-up is a very lofty goal for most women. I have been lifting heavy for 5 months and am still not even close to getting an unassisted chin-up/pull-up, and I am not overweight. I’m almost able to deadlift my body weight and can squat 70% of my body weight.

I love lifting, but it takes a long time to build that kind of muscle, especially at my age (late 40s), where I have to progress slowly as to not injure myself.
[/quote]

I am 50. It took me five years, in my 20s, to get to these goals; now I maintain them and occasionally build on one or another.

5 months is not a meaningful duration for measuring strength improvement; most of the progress in that time is neurological.[/quote]

Are these your max out weights? As in you can do this for one rep?  Because I ageee this seems like a lot lofty goal for most women.  And not a good goal for someone starting in their 40s unless they’re with a private trainer enforcing good form. [/quote]

No—these are maintenance weights for me (so I could do a set of 10 at each of these, with good form).

My 1RMs are currently 175 for squat (a bit under 1.5x), 230 for DL (a bit under 2x). I can do unassisted pulls and chins (and push-ups).

Starting in your 40s is really a mental impediment more than a physical one. Again, five months is a VERY short time.[/quote]

Options

	Disable HTML in this message
	Disable BB Code in this message
	Disable smilies in this message

Review message

Search Recent Topics Hottest Topics