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 ...
I used a bench press program that went off of reps with % of max for years. It works. 5 sets on flat bench and would get stronger the next week. Heavy sets was 3 reps at 90% of max, 5 reps at 85% and 8 reps at 80% of max. Those 3 sets required a spotter if you wished to live. NFL used the system back in the day for strength training. It worked very well.
Every time you got your 3 reps at 90% on your own you added 5 pounds on the bar the next week. Everytime you went up 10 pounds on your 90% the other sets went up 5 pounds.
“I still look like I’m in my early twenties..”
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LOL, I bet you don’t to someone who IS in their early twenties.
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Do you have access to an experienced fitness trainer regarding the use of weights? This could be very, very helpful in the use of getting the most you can out of weight and functional training. Also what sort of eating patterns have you worked with? What sort and how much cardio are you doing a week? These all have a huge impact on getting rid of the visceral fat we are storing as we age.
Old news...
Or is this still the 1990’s?
Well put!
Same here, lifting since 16 and now I’m 49. I look a lot younger than I am and I wake up every day feeling amazing. I tell all my friends who moan about the ravages of aging to start lifting weights. They agree they should do it but nothing ever comes of it. They have no problem lifting beers and pizza though. Old habits die hard I guess!
Lol! I stopped lifting because of a midlife career change that took up all my available free time (studying, acquiring new marketable skills which enhanced job performance, etc.). Retired in 2008. That ship has sailed. Of course, still used the curl bar in my living room, the exercycle out on the cat porch, sissy squats using any available furniture, and floor exercises in bed while watching news or old movies. I do appreciate your encouragement. Keep the faith, sista! We Stainless Steel Magnolias gotta stick together.
Good thing to change routines. If you look back into the 1980’s Muscle and Fitness articles, the “Weider Muscle-Confusion Principle” was utilized by those who listened to their own bodies.
You have indeed discovered the fountain of youth. Discipline wins.
I wish I could weight train- I don’t have anywhere close to where I live to do it.
The human body has an amazing ability to adapt to any sort of training. The gains you get from any routine will generally drop off after 60-90 days. Then it’s time to switch up.
I 100% disagree. As we age there are so many ways we strengthen our bodies for living and two of those are range of motion (flexibility) and balance. There are MANY ways to NOT use machines today and become strong, stretched, and centered. So many I can't even begin to start the discussion here. Except to say. It is best to have proper guidance on free weight use as well as a variety functional training exercises.
A machine can have its use in an overall fitness regime when it comes to injury recovery or just an added focus on general areas (example if a person doesn't want to do real pull ups (or build strength to be able to) then maybe use the pull up assist machine added to an overall program of functional and weight training. There is a lot lost in a variety of ways for anyone by exclusively using machines in a workout regime on a regular basis. But it is better than doing nothing.
If you want to see a lady over 50 with beautiful curves legs, butt, taut, slender abs, and gorgeous youthful lines in her upper, middle, and lower body with wonderful flexibility kick the machines to the curb and pick up real weights and all the amazing functional tools out there in this day and age.
LOL, I bet you don't to someone who IS in their early twenties.
Not true. I regularly get pretty aggressively hit on just this age group of men. And the young ladies are often asking me how to train as they are amazed when I tell them my age. It doesn't mean I look in my face like I'm in my early twenties. But my physical body without question does. And in fact the more I learn about certain activities (ballet, hiking, specific focused glute and hamstring work) and the positive impact on specific areas, the more youthful, flexible, and strong my body seems to get.
I also take exquisite care of my skin and I generally eat very clean.
I have no interest in being 20 or trying to look twenty. But I do have an interest in being the best me that feels great for me and to also inspire others. An my partners enjoy my energy, alacrity, and self care as well. Which is bonus as it also impacts my mental alacrity as well as my physical energy in very positive ways.
Men frequently ask if they can help me get groceries out to car or lift garden soil bags into car. I say “No, thank you” then add with a smile “I need the exercise”...they understand.
Ha! Wonderfully put! Truly! So wonderful it's available to us all that want it. :D
The great news is if a woman either genetically is predestined to build in that direction or she does build to that look you mentioned and she doesn't like it. It is very easy to shift activities and work out exercises to stream line those particular muscles.
That is one thing that is so wonderful about weight lifting and resistance training in general. People can manipulate how they sculpt their own body.
It gives them many tools and their are many different approaches to how 'large' or streamlined one can build their muscles and body. Even given genetic predispositions a lot can be shifted. Genetics matter. But are also easily accommodated for in how one plans and carries out a training vision.
I’ve seen too many hot girls start lifting, and get those mannish shoulders and arms. Then they never know when to stop. They quickly lose that 1970s feminine hotness.
The great news is if a woman either genetically is predestined to build in that direction or she does build to that look you mentioned and she doesn't like it. It is very easy to shift activities and work out exercises to stream line those particular muscles.
That is one thing that is so wonderful about weight lifting and resistance training in general. People can manipulate how they sculpt their own body.
It gives them many tools and their are many different approaches to how 'large' or streamlined one can build their muscles and body. Even given genetic predispositions a lot can be shifted. Genetics matter. But are also easily accommodated for in how one plans and carries out a training vision.
To each their own I guess. I took sometime off during Covid and my body ached everywhere from sitting and lying down all the time and when I exercised without resistance training I became injured much easier. It really reinforced the commitment to training ;D.
So great to hear your experience. Thanks!
“Old habits die hard I guess!”
And most often before their time, in misery.
“If you want to see a lady over 50 with beautiful curves legs, butt, taut, slender abs, and gorgeous youthful lines in her upper, middle, and lower body with wonderful flexibility kick the machines to the curb and pick up real weights and all the amazing functional tools out there in this day and age. “
Beautifully said. And no greater fitness truth.
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