Yes:
Now you can make me a *real* sammich!
/Misogyny off
Posted on 06/17/2021 10:13:07 AM PDT by Mariner
I was recently at an event for the International Women’s Forum. While talking with a small group of women at the event, the conversation turned to what we were doing or tried new lately. Two of the women excitedly told of their new venture into lifting heavy weights. Weight lifting for women? Interesting.
One of the women, who is petite, proudly announced that she had lifted 250 pounds with her legs! Needless to say, we were all very impressed. We were even more curious when she told us she had lost a full inch around each thigh in just two months, her osteoporosis was improving, and she was losing weight. I also might add that they were working with a personal trainer. But would lifting heavy weights as opposed to not so heavy make that big of a difference, we wondered? It turns out, it makes a huge difference.
Why It’s Important for Women To Lift Heavy Weights
Lifting heavy weights is important for women over 50 because their bodies are naturally losing muscle mass. The best way for them to save the muscle they do have and to build new lean muscle mass is to lift weight limits that challenge them. It’s that weight that breaks down existing muscle and rebuilds it stronger.
Strength Training for Women over 50
Women, particularly older ones, tend to back away from lifting weights that challenge them because they are afraid of building bulk. While lifting heavier weight will increase your muscle mass, it will not Hulk you out. Instead, strength training will create tone throughout your body.
(Excerpt) Read more at primewomen.com ...
Some of them are using things other than food to get big. Lol.
Define “heavy”
“Matthews recommends about a gram a day of protein per pound lean body mass. “
LEAN body mass.
For the average 50+ year old woman that’s probably near 70 grams, but still far above federal nutrition guidelines.
And yes, for many, in order to get the protein without the extra calories that means protein shakes.
I use Optimum Nutrition 100% Whey. Dissolves easily and doesn’t plug you up.
But mostly I eat whole foods. Eggs and Chicken, some beef and pork. Salads. Fruits and nuts. All sorts of vegetables.
“One thing I am doing for exercise is using a push mower on my lawn.”
Theres a start.
But you don’t have to join a gym to weight train.
Start with cheap dumbbells, leverage body weight, buy a book and do it at home.
I NEVER go to “the gym”. I have free weights, stationary bike and bicycles at home.
I find gyms inconvenient, dirty and pretentious.
Yep, I always tried to get my protein grams from food. Not enough chicken and steak and eggs etc. to eat in one day. Always needed to add 2 shakes a day to get close to what’s needed. I think I use syntha 6 now. Used isopure for a long time but expensive. Heck you pee some of the protein out. Body only absorbs so much.
“Define “heavy”
It’s well defined as anything over 75% of YOUR single repetition maximum.
I lift at about 60% of my 1RM.
3x12x1RM (60%).
It’s PLENTY for an old bastard like me.
Heavy is a relative term depending on your strength. What’s heavy when you start may seem light after a year of training. Certainly one should not “ego lift” - lifting too much for your current strength. It is the most common error in the gym - for novice and experienced lifters alike.
Depends on personal preference. I much prefer the gym. I can always find a spotter and the sound of the plates clanking always fires me up.
Yes:
Now you can make me a *real* sammich!
/Misogyny off
I hate gyms too...and bikes. Push ups, planks s/b good...and power walking and our huge yard...but I have back issues that keep me from lifting anything much over 10 lbs...
P.S. I did progressive-resistance lifting for eighteen years. Bulk wasn't an issue. Best (most functional) body weight was 101#.
Far more injuries occur in the gym with your “vanity lifts” than occur at home where people focus on their individual needs, body and form.
But yeah, there’s no way to do 3 rep sets with 90% of your 1RM without a spotter.
This old man is totally over that. You will be too one day as recovery from injuries takes up increasing amounts of your training routine.
Water aerobics are also a great alternative for those with back and joint issues. Bottom line: the best exercise is whichever one you enjoy the most because you are more likely to stick with it. They all work.
“Bulk wasn’t an issue.”
Women don’t have the requisite hormones to get big.
But I’ve seen ‘em get pretty strong.
Keep going and get that 20 year (imaginary) pin
“Competent trainers and nutritonists all say you cannot target particular areas of the body for fat reduction.”
Visceral fat is a hormonal issue as well as calories. It is the toughest fat to get rid of - the last to leave and the first to come back. It also is the most dangerous to your health.
Somme argue keto and intermittent fasting help. My experience is...yes, it does. Some. Certainly better than NOT doing it!
Dr. Jason Fung - ‘Therapeutic Fasting - Solving the Two-Compartment Problem’:
https://www.youtube.com/watch?v=tIuj-oMN-Fk
It isn’t magic. By itself, it won’t get rid of visceral fat. Not for me. But it has done more than any other diet approach I’ve tried over the last 50 years - and it is keeping it off for the last 3 years.
I doubt it. I’ve been lifting a long time. I am very careful not to ego lift. I also change my routines regularly. If I am bulking I may go with 3 to 5 rep sets at 70-90% of 1RM but I will be off this routine within 90 days and moving to a routine with higher reps and lower weight. My favorite is circuit training with 8 rep sets at about 60-65% of max. It is a monster cardio as well as weight resistance workout.
Push mower is good. Suggestion: check your library for strength training resources that use your own body weight. Over the years, I’ve found that you can get a workout in at any time in any place. (Even in bed while watching TV—look up “floor exercises.”) To verify this, try to do a push up in good form with your toes mounted on a solid chair seat. You can do dips using the seat of a chair with a heavy object in your lap. Just be certain that your progress is gradual; otherwise, you risk injury if you attempt to lift too much too soon. Best wishes for you and for your family’s training.
Free weights are fine if you use a power rack.
I have been weight lifting ever since I was 16 years old and am 55. I still look like I’m in my early twenties. Combined with eating great (and sometimes not so much) and getting consistent cardio weekly, my energy is also off the charts. Can’t imagine a better way to live and age.
A fairly simple and effective weight training device is a “power twister”. Use the straps on one...let’s not say how I found out that is important.
Advertised for chest strength but I find the big improvement has been in forearms and grip - an area a lot of us older folks have problems with.
Lots of bodyweight exercises - variations of push ups, pull ups and dips. Squats can be done without weights, or with a dumbbell in each hand. A lot of good exercising can be done at home. Good thing because I hate gyms!
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