Lifting Weights in Menopause: How to Determine Your Starting Weight
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- Опубликовано: 7 сен 2024
- Lifting Weights in Menopause: How to Determine Your Starting Weight Start here for your fitness goals. Midlife women who haven't been lifting regularly or who are just staring to strength train will want to start with lighter weight higher repetitions and progress over weeks, even 2-3 months. If a condition or injury prevents you from going higher in a particular joint, you'll learn that without risk of injury.
Beginners or Sport Specific skill goals or small muscle groups: 15-20 repetitions (occasionally even 25)
To progress: 10-12 repetitions (also a good range for those who struggle to gain lean muscle Advanced (after 7-8 weeks of lifting) for power, metabolism and bone density: 10 or fewer repetitions
Even with a goal that will benefit with heavy weight and fewer reps, we all start with progression. That includes those of us who've take a sabbatical!!
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50. Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Very informative Debra. Perfect timing! I’m just starting over with weights after a long absence so knowing all this is so helpful because I was just wondering what to start with and now I can easily figure it out. Thank you!
I need to build my thighs and calves. Super beiginner 70 yrs old
Can't wait to see what you do!
I just completed an arms set, legs set. My poor legs and bum are a screaming. Hehehe Getting ready to do a core video in a few minutes.
That was really helpful, thank you so very much for breaking it down in this simple way 🙏🏻🙏🏻
Adorable puppy!! Very good information. I'm a few months in but struggle with arthritis and many surgeries on my right arm which makes it so much weaker. I can do heavy chest presses but struggle to do heavy arms (like bicep curls) so it was nice to hear you validate that light weights with more reps is ok for arms and keep heavy for lower body and chest and back. I've gone back and forth if I should just push through the pain in the right arm because it hurts (aches) with heavy or light so no matter what I do. In my mind, I thought I should always be striving for heavier. I'm 57 and my main objective is metabolism and bone health, and strength and stability as I age.
Definitely don't want to push through the pain. You may want to look at other ways to boost bone density - weight bearing, including yoga, and ground forces if you're ok to do higher impact. You're on the right path
You’re a wonderful teacher , keep teaching!
Thank you! 😃
Great information! Thank you so much!
Wow, it was perfect. There is a lot of necessary information in just a single video, and it is very easy to understand. Thank you so much ❤
I like the way you explain everything
This was so excellent. Thank you, Debra! Now...looking at all your videos how do I determine what video to do when? Do I do arms one day, core on another day, lower body yet another day? I'm 58 yrs old and a beginner. I want to follow your rule of weight training twice a week (72 hours apart). So, how do I know what to do and when? Oh, and when do I sprinkle in yoga, or longer walks or HIIT? Again, thank you so much for all your generous information. I'm a big fan of your podcasts! Enough of listening/watching...now I have to "do it". XO
Omg, finally something relatable to go by Ty. Question: I have been a consistent outdoor walker over six months. I recently added a 8 pound weight vest, to the 3 lbs hand weights, and 6 lb ankle weights. So overall I’m carrying about 16 lbs 4-6 x a week is this ok? I’m starting weight over again due the weather here so this is a good road map for me. What are ur thoughts please?
Wow! Love this 🎉 You've inspired me.
What are your thoughts
on using a barbell for squats and deadlifts? Just curious, because when I do a 5x5 progressive overload program and start to use heavier weights it kills my back, even if I wear a weight lifting belt.
I don't load my or client's spines any more. I too used to do back squats - as recently as 10 years ago. But just don't like the compression and determined the risk: reward ratio is just not optimal so I opt for other ways to load the spine more safely than from the top and to get the hip and lower body load in other exercises
@@Flipping50TV
Do you have a video on this? I’m very concerned about spine compression and would love to know which exercises to avoid and which exercises can safely replace them.
That puppy wants attention 😊. Thank you for this timely video!
You look buff F50!! 👍
Thank you soo much! #youstillgotitgirl- these days just reminder form follows function
Hi Debra, is it really possible for women after 60 and who never exercised to build muscle despite menopause?
Yes of course. Either that or? What’s your alternative? Get weaker fatter and sicker. You’ve got the most to gain ! Lift weights, eat protein!
@@Flipping50TV you are right! Thx!!!
Do you recommend HRT?
It’s such a personal preference. Based on the information we have now tho, I am and won’t go off ever unless science changes dramatically from what we see now. Efficacy with health habits and exercise is greater with than without.
Thank you! ❤
Beginner -Consistently 2 x week for first 6 months 👍
👍
What if we're not on estrogen?
You still want to do all other things you can control… !! You can do a lot of good
New puppy? Where's your other one?
I remember the other dog, Trueman I think
He passed away 😞
He went to the Rainbow Bridge in July 2021.