Have you ever wondered if it’s possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Let’s talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life.
For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for some time now, let’s discuss the safe progression of lifting weights.
Notable notes in lifting during midlife:
- Don’t rush going heavy. Let your connective tissues adapt.
- Understand your muscle fatigue and know when to stop.
- Listen to your body when to increase weights, increase reps and/or increase power.
- Do no harm to yourself. Do not underestimate recovery. For older women or those with injuries, keep in mind the 72 hours of rest in between workouts.
- Explore light activities during the recovery period like yoga.
- Consider cortisol tests to check on your body.
- Strength training beginning phase and progression is different per body.
Join me in this episode for the in-depth details on how you lift heavy, create a routine and how to progress your workout during midlife, perimenopause and menopause.
Let’s redefine what it means to age.
Coming up next week… wearing a weighted vest with osteoporosis?
Questions we answer in this episode:
- Are women in midlife supposed to be lifting HEAVY weights? [00:03:30]
- How to safely start lifting weights? [00:02:50]
- When should I start progressing my strength training? Is it better to lift heavier weights or increase more reps? [00:08:20]
- How often should I lift weights? [00:28:30]
Other Episodes You Might Like:
What They Don’t Teach Women About Strength Training and should:
https://www.flippingfifty.com/teach-women-about-strength-training/
Importance of Strength Training for the Midlife Woman:
https://www.flippingfifty.com/strength-training-for-the-midlife-woman/
Strength Training Enough for Bones, Not Adrenal Fatigue:
https://www.flippingfifty.com/strength-training-enough/
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