Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I’m early 40’s, decent shape (do low impact workouts like pilates and barre with low weights like 5lbs which are tough classes 4-6 days a week, 5’4 135 lbs) eat ok, not perfect but not horrible either. I want to shed that last 5-7 lbs but also don’t want to restrict food either. Everyone says lift heavy to get past that last plateau when your metabolism slows in the 40’s. I belong to an amazing gym. I do not want to pay for a personal trainer right now. Give me some advice on apps, websites, etc that can give me a weekly schedule to “lift heavy” for my size and being a female beginner.

Just work on basics. Can you do 10 pull-ups? If not, there is a goal. Can you run a mile under 10mins? Do 50 pushups? Can you touch your toes with legs straight? Lifting heavy not worth the risk.

I guess for the sake of argument, I'll say that none of those things you mentioned really improve your life like lifting heavy does.

When, in real life, are you expected to pull yourself up to a bar 10 times, or required to run a mile?

But functional lifting does improve your life. Practicing heavy deadlifts is the same is picking up those heavy boxes of christmas decorations. Squatting/lunging heavy is the same as lugging your bags up the three flights of stairs of your beach rental. Overhead press heavy? It'll make putting those heavy (rarely) used pots and pans into the high shelves of the cabinets.

So I agree with you when you say work on the basics, but I think you have the basics wrong. The basics are deadlift, squat, clean and jerk.

Those (and mobility/stretching afterwards) leads to some of the best improvements in regular everday living

Anonymous wrote:I’m early 40’s, decent shape (do low impact workouts like pilates and barre with low weights like 5lbs which are tough classes 4-6 days a week, 5’4 135 lbs) eat ok, not perfect but not horrible either. I want to shed that last 5-7 lbs but also don’t want to restrict food either. Everyone says lift heavy to get past that last plateau when your metabolism slows in the 40’s. I belong to an amazing gym. I do not want to pay for a personal trainer right now. Give me some advice on apps, websites, etc that can give me a weekly schedule to “lift heavy” for my size and being a female beginner.

Anonymous wrote:Peloton strength. Rebecca Kennedy has hypertrophy training 5-day, 4-day (unofficial) and 3-day split programs. Absolute gamechanger for me at 43 and many others I know.

Anonymous wrote:I'm seconding starting strength. I'm a guy, but I was lifting for years,and I made more progress on the novice linear progression starting strength program in 6 months than I did in years of previous lifting. You are going to lift heavy, and no reps over 5. After your warm up sets if you can lift the weight more than 5 times there's not enough weight on the bar. Its really simple, no accessory work, just bench, squat,deadlift, and overhead press. Not counting your warm ups its 3 sets of 5 for bench, squat, press, and 1 set of 5 for the deadlift. You only press and bench every other workout. Add 5 lbs to every exercise every workout until you can't, then drop back to 2.5 lbs, then drop back to sets of 3. This should take you out to 6 months, then you'll have to switch over to a more advanced routine. You need to eat more and sleep more, you'll probably gain a little weight, but you'll look thinner.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I’m early 40’s, decent shape (do low impact workouts like pilates and barre with low weights like 5lbs which are tough classes 4-6 days a week, 5’4 135 lbs) eat ok, not perfect but not horrible either. I want to shed that last 5-7 lbs but also don’t want to restrict food either. Everyone says lift heavy to get past that last plateau when your metabolism slows in the 40’s. I belong to an amazing gym. I do not want to pay for a personal trainer right now. Give me some advice on apps, websites, etc that can give me a weekly schedule to “lift heavy” for my size and being a female beginner.

Just work on basics. Can you do 10 pull-ups? If not, there is a goal. Can you run a mile under 10mins? Do 50 pushups? Can you touch your toes with legs straight? Lifting heavy not worth the risk.

I guess for the sake of argument, I'll say that none of those things you mentioned really improve your life like lifting heavy does.

When, in real life, are you expected to pull yourself up to a bar 10 times, or required to run a mile?

But functional lifting does improve your life. Practicing heavy deadlifts is the same is picking up those heavy boxes of christmas decorations. Squatting/lunging heavy is the same as lugging your bags up the three flights of stairs of your beach rental. Overhead press heavy? It'll make putting those heavy (rarely) used pots and pans into the high shelves of the cabinets.

So I agree with you when you say work on the basics, but I think you have the basics wrong. The basics are deadlift, squat, clean and jerk.

Those (and mobility/stretching afterwards) leads to some of the best improvements in regular everday living

Pulling up an adult between 100-200lb for 10x is not heavy lifting?