Anonymous
08/21/2023 13:08
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote:OP here -
Thanks for sharing some numbers! It's clear that my at-home dumbbells (that only go to 20 lbs) either need to be increased or I'll need to join a gym.
Or get creative with other ways to build muscle at home.
Honestly, going to the gym is more a schedule issue (busy household with 2 working parents and two tween boys) than a money issue. I work out very consistently at home, but the times I've joined a gym I just never go. I'm an introvert and hate working out in public. Plus I'm a bit of a hypochondriac and get skeeved out by the germs/cleanliness. I've really enjoyed working out at home.
If you are limited by the weights that you have access to you can also makes moves more difficult by really slowing down the movement, doing 1.5s of exercises (for a squat- go down, halfway up, back down, all the way up), pausing at the bottom...
But e to really lift heavy it is best to have access to weights that challenge you. If you do 10 reps and feel like you could keep on going then the weight is too light.
Anonymous
08/21/2023 11:41
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote:OP here -
Thanks for sharing some numbers! It's clear that my at-home dumbbells (that only go to 20 lbs) either need to be increased or I'll need to join a gym.
Or get creative with other ways to build muscle at home.
Honestly, going to the gym is more a schedule issue (busy household with 2 working parents and two tween boys) than a money issue. I work out very consistently at home, but the times I've joined a gym I just never go. I'm an introvert and hate working out in public. Plus I'm a bit of a hypochondriac and get skeeved out by the germs/cleanliness. I've really enjoyed working out at home.
Check out Tom Brady's strength bands as well
Anonymous
08/20/2023 20:28
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote:Anonymous wrote: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
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.
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.
I didn't say she could easily do 100. I said she could easily get to 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.
Anonymous
08/20/2023 19:56
Subject: Re:examples of "lifting heavy" in perimenopause
Anonymous wrote: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
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.
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.
Anonymous
08/20/2023 18:35
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
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.
Anonymous
08/20/2023 16:24
Subject: examples of "lifting heavy" in perimenopause
OP - buy a barbell for your home. It is then easier to increase and decrease weights according to which exercise you are doing.
To the pp who thinks you could never lift 200lbs. Trust me you can get really heavy on deadlifts starting at a low base. It is just consistent effort and making sure you have good technique. For example, you should feel no strain in your back at all when doing them
To the pp who thinks you could never lift 200lbs. Trust me you can get really heavy on deadlifts starting at a low base. It is just consistent effort and making sure you have good technique. For example, you should feel no strain in your back at all when doing them
Anonymous
08/20/2023 08:19
Subject: Re:examples of "lifting heavy" in perimenopause
OP here -
Thanks for sharing some numbers! It's clear that my at-home dumbbells (that only go to 20 lbs) either need to be increased or I'll need to join a gym.
Or get creative with other ways to build muscle at home.
Honestly, going to the gym is more a schedule issue (busy household with 2 working parents and two tween boys) than a money issue. I work out very consistently at home, but the times I've joined a gym I just never go. I'm an introvert and hate working out in public. Plus I'm a bit of a hypochondriac and get skeeved out by the germs/cleanliness. I've really enjoyed working out at home.
Thanks for sharing some numbers! It's clear that my at-home dumbbells (that only go to 20 lbs) either need to be increased or I'll need to join a gym.
Or get creative with other ways to build muscle at home.
Honestly, going to the gym is more a schedule issue (busy household with 2 working parents and two tween boys) than a money issue. I work out very consistently at home, but the times I've joined a gym I just never go. I'm an introvert and hate working out in public. Plus I'm a bit of a hypochondriac and get skeeved out by the germs/cleanliness. I've really enjoyed working out at home.
Anonymous
08/20/2023 06:25
Subject: examples of "lifting heavy" in perimenopause
I’m 5’3” 140 50 and have never been strong. Ive been lifting for months and do around 65 squats, 55 bench, 45 overhead press, 65 deadlift. Numbers were higher (deadlift 95) but got injured and scaled back a lot. I do five warmup sets and five sets. There is no way I’ll ever be able to deadlift 200.
Anonymous
08/20/2023 03:56
Subject: examples of "lifting heavy" in perimenopause
After years of lifting you should be definitely able to lift more. If you never increase your weights, after a while you won’t get any stimulus to build muscle.
I am 42, 145lbs and my lifts (for sets of 5 are as follows)
Squats -180
Deadlifts -250
Bench press - 125
DB chest press - 55 in each hand
Bulgarian split squats/lunges - 50-55 per hand
Lateral raises - 15 lbs DBs for 10-12 reps
It took me years to get to these numbers and not everyone has to lift this heavy but there should always be the goal of lifting more over time. I would reconsider going to the gym because it will make things much easier. My Golds is only 40/month and worth every penny. I also like to get out of the house and work out around other people. I find it way more motivating than lifting at home.
I am 42, 145lbs and my lifts (for sets of 5 are as follows)
Squats -180
Deadlifts -250
Bench press - 125
DB chest press - 55 in each hand
Bulgarian split squats/lunges - 50-55 per hand
Lateral raises - 15 lbs DBs for 10-12 reps
It took me years to get to these numbers and not everyone has to lift this heavy but there should always be the goal of lifting more over time. I would reconsider going to the gym because it will make things much easier. My Golds is only 40/month and worth every penny. I also like to get out of the house and work out around other people. I find it way more motivating than lifting at home.
Anonymous
08/19/2023 21:36
Subject: examples of "lifting heavy" in perimenopause
I’m 50, weigh 140lbs at 5’7. These are my weights. I have been lifting for over 10 years. Interesting thing is that even though I am lifting really heavy, I don’t look super muscular. People think I am a runner or do Pilates/barre a lot. I rarely run and do Pilates once a week. A bit of cardio but not a lot
Squats - 130lbs
lunges - 60lbs (30lbs in front rack in each hand) for 6 lunges each side. I can go heavier if I use kettlebells and hold at my side (up to 80lbs - 40lbs in each hand)
Deadlifts -200lbs but building to 220
Bench press - 80lb
Push press - 80lbs if strict. But can go higher if do a mini squat to push up
Squats - 130lbs
lunges - 60lbs (30lbs in front rack in each hand) for 6 lunges each side. I can go heavier if I use kettlebells and hold at my side (up to 80lbs - 40lbs in each hand)
Deadlifts -200lbs but building to 220
Bench press - 80lb
Push press - 80lbs if strict. But can go higher if do a mini squat to push up
Anonymous
08/19/2023 19:01
Subject: examples of "lifting heavy" in perimenopause
Anonymous wrote:Check out Syatt Inner Circle - $25/month - heavy weight program. Susan is 60 plus
They have dumb bell only program