26/08/2026
One for the ladies (especially those over the age of 40 😊) ...
Here are 5 things to note about lifting weights:
1. Getting older doesn't mean lifting lighter: muscle naturally declines during peri-/post-menopause as estrogen declines. Lifting heavier weight helps you build and maintain muscle!
2. Heavy means heavy for YOU: you've heard the drill - women need to lift heavy, but what does that look like? Well, we talk about heavy in terms of lifting around 80% of your max 1RPM. So, if your 1RPM for a deadlift is 80 kg, you should be aiming to lift around 48-50 kg for 3-6 reps using good technique.
3. You're not just trying to grow and maintain muscle mass, you're protecting your bones too - lifting weights builds bone density, which safeguards against fractures in later life.
4. Being strong means maintaining your energy and independence as life progresses.
5. Those explosive power moves count - strength and speed decline rapidly as you get older, so working on your strength, speed and power will keep you resilient as time moves on.
So, ladies, keep on lifting with intention and let's keep laughing in the face of Old Father Time 👏🏋️♂️
(The following article provides some great insights from Dr Stacy Sims: https://www.drstacysims.com/newsletters/articles/posts/How_to_Power_Your_Way_Through_Menopause?utm_source=chatgpt.com)
