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

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

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[quote=Anonymous][quote=Anonymous]Lifting heavy, in the context of the older woman,  is about compound movements, not machines.

Heavy is based on the absolute amount you can left in one rep with all your effort.

To increase bone density you have to do weight bearing exercise, meaning your feet are on the floor.  A machine bearing your weight does not give the maximum benefit.

[b]Trainer would be the best route to understand weight selection and form.

If it’s too pricey (which it is for many) try to do at least a few sessions.  Then, you can go to group classes knowing what is appropriate for your body in terms of weight selection and form.  [/b]
[/quote]

This is such good advice! I had a trainer for years then stopped working so I had to stop but by that time I’d learned so much and my form was good enough that I felt confident doing workouts on my own or following online classes. If you are older I would highly suggest an older trainer or one who understands how we change as we age. I had a 60 year old trainer and he was very good about being cautious and conservative. Injuring yourself is the quickest way to ensure you won’t stick with weight training going forward. [/quote]

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