Anonymous
08/19/2023 18:59
Subject: examples of "lifting heavy" in perimenopause
Check out Syatt Inner Circle - $25/month - heavy weight program. Susan is 60 plus
Anonymous
08/19/2023 12:19
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote: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
Just be aware there is a difference between dumbbells/barbells and using machines.
Machines are easier and people hit much higher # numbers. Your next progression could be using 15lb dumbbells in each hand for squats and lunges so 30 total. Then, progress to 20lbs in each hand, so 40 total. you may want a barbell eventually for deadlifts. Also- If you cant go up in pounds, you can always increase reps.
Anonymous
08/19/2023 12:16
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote:Hmm. So maybe it will be hard to get to lifting heavy with dumbbells at home. I don't have the money or time for a gym membership right now.
Most communities in the DMV have free public gyms with weight machines in at least a few rec centers, worth Googling. Also, bodyweight exercises for most of us involve an, ahem, significant amount of weight, as another option.
Anonymous
08/19/2023 12:12
Subject: examples of "lifting heavy" in perimenopause
You can also use body weight to “lift heavy” - a proper push up with my 50 year old, 185lb female body is hard, and 3 sets of 6 leaves me sore for days. Wall sits have me counting down the last seconds. If the dumbbells themselves are the issue (don’t have enough weights, or form) get yourself a body weight workout book - the ones I have are for men (my athlete son bought them) but they work fine for me, too.
Anonymous
08/19/2023 12:11
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote:Anonymous wrote:Hmm. So maybe it will be hard to get to lifting heavy with dumbbells at home. I don't have the money or time for a gym membership right now.
But don't let that deter you OP. There are a ton of benefits to lifting in general, so just do what you can!
Agreed, you are a bit more limited with dumbbells, but anything you do is better than nothing!
Anonymous
08/19/2023 12:04
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote:Hmm. So maybe it will be hard to get to lifting heavy with dumbbells at home. I don't have the money or time for a gym membership right now.
But don't let that deter you OP. There are a ton of benefits to lifting in general, so just do what you can!
Anonymous
08/19/2023 12:02
Subject: examples of "lifting heavy" in perimenopause
I don’t lift heavy because I don’t have room for the weights in my basement. But you can still get a lot of benefits from doing multiple sets & reps of lighter weights and getting creative. Eg I do 4 sets of deadlifts @ 12 reps/50lb with my feet elevated on blocks.
Anonymous
08/19/2023 11:57
Subject: Re:examples of "lifting heavy" in perimenopause
Hmm. So maybe it will be hard to get to lifting heavy with dumbbells at home. I don't have the money or time for a gym membership right now.
Anonymous
08/19/2023 11:54
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote: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
For perspective, my very first deadlift in my life was 90 pounds and I had not lifted before. One thing that’s really important with heavy lifting is technique so you don’t hurt yourself.
Anonymous
08/19/2023 11:47
Subject: examples of "lifting heavy" in perimenopause
This is a great routine OP. This is very similar to my routine (57F).
In no particular order:
-Smith Machine Squats - 70lbs
-Trap Bar (squats) 60lbs. for some reason this particular exercise really gets my heart rate up!
-RDL - I use a kettlebell for these - 50lbs-70lbs.
-Bicep curls - 12lb dumbbells, I'm working my way up to 15lbs
-Tricep extensions - I use a cable machine. 40lbs
-Bench Press - 45lbs-50lbs
-Hip thrust - 70lbs
-Leg press - 190lbs
In no particular order:
-Smith Machine Squats - 70lbs
-Trap Bar (squats) 60lbs. for some reason this particular exercise really gets my heart rate up!
-RDL - I use a kettlebell for these - 50lbs-70lbs.
-Bicep curls - 12lb dumbbells, I'm working my way up to 15lbs
-Tricep extensions - I use a cable machine. 40lbs
-Bench Press - 45lbs-50lbs
-Hip thrust - 70lbs
-Leg press - 190lbs
Anonymous
08/19/2023 11:45
Subject: Re:examples of "lifting heavy" in perimenopause
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
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
Anonymous
08/19/2023 11:41
Subject: examples of "lifting heavy" in perimenopause
Lifting heavy is different amounts of weight for everyone.
It's basically where you can only do 5-8 reps with 80-90% max effort.
If you can do 10+ reps, you're not lifting heavy.
It's basically where you can only do 5-8 reps with 80-90% max effort.
If you can do 10+ reps, you're not lifting heavy.
Anonymous
08/19/2023 11:41
Subject: examples of "lifting heavy" in perimenopause
Anonymous wrote:I've seen lots of advice lately to lift heavy in menopause/perimenopause. Can I get some examples of what that means for you? I've been lifting with dumbbells in my home gym for the last few years and I think I have my form down, but I know I need to lift heavier. I'd love examples of what you lift for the following exercises if you're a women and mid-40s, early 50s.
Squats - 160 lbs (3-4 sets of 5 reps).
lunges - working on getting form right, so not much (50lbs in smith machine).
Deadlifts - 170 lbs (3 sets of 3 reps, working up to 5 reps - my forearm strength is the limiting factor, so going to try reverse grip next training session).
bicep curls - don’t do.
overhead tricep extensions - don’t do.
lat raises - 10 lbs (3 sets of 12-15).
overhead press - haven’t done in a long time.
chest fly - in machine, 45 lbs (3 sets of 12).
chest press - 95 lbs (3 sets of 2-3).
I’m 45, 150lbs, started lifting heavy with a trainer this year. Now working on my own. I’ve slowly worked up to these weights.
Anonymous
08/19/2023 11:40
Subject: examples of "lifting heavy" in perimenopause
Lifting heavy depends on what’s heavy to YOU. Progressive overload is the goal but the actual weight is going to vary by person.
Anonymous
08/19/2023 11:23
Subject: examples of "lifting heavy" in perimenopause
I've seen lots of advice lately to lift heavy in menopause/perimenopause. Can I get some examples of what that means for you? I've been lifting with dumbbells in my home gym for the last few years and I think I have my form down, but I know I need to lift heavier. I'd love examples of what you lift for the following exercises if you're a women and mid-40s, early 50s.
Squats
lunges
Deadlifts
bicep curls
overhead tricep extensions
lat raises
overhead press
chest fly
chest press
Squats
lunges
Deadlifts
bicep curls
overhead tricep extensions
lat raises
overhead press
chest fly
chest press