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!!
For ideas on total body workouts:
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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