Question for Trainers & Lifters

knittnponder

I'm trying to figure out what some reasonable goals are for myself this year so I thought I would ask the more experienced. I have been lifting for a couple of years but have lacked consistency due to some health issues and just not staying focused. This year is a year where I want to focus on consistency and gaining strength so I am trying to figure out some goals to shoot for. I do still need to lose weight but I figure if I'm consistent in my logging and eating then that will come. I eat around 1800 calories a day (give or take.)

Current stats: 44 year old woman, lifting for about 2 years with periods of light to no lifting

I started out doing Strong lifts so I do 5x5 a lot. I have started rotating days of lighter weight/higher reps and have seen improvement in all my lifts since starting this. These are my current working weights and I'm still able to increase fairly often since getting back on track. I have met with a couple of certified trainers for form checks so I'm fairly confident in that area, though I am always mindful of it and making sure I'm not falling into bad habits.

Squats: 5x125 (5 sets)
Hip Thrust: 10x165 (5 sets)
Dead lift: 5x215 (1 set, usually preceded by 3-4 sets of 10x135 or so)
Bench Press: 5x105 (5 sets)
Bent Over Row: 10x85 (5 sets)
Overhead Press: 5x65 (this one is a struggle!) (5 sets)

I do some accessory lifts too but my focus is on the big ones.

So what do you think would be reasonable goals for me to shoot for on those lifts? I have some long term goals but I don't really know what I could hope to achieve this year if I remain consistent. I think having a goal will help me actually be consistent instead of just flaking out. I think my health issues are largely resolved or managed but I have learned to listen to my body if it needs a rest.

AllanMisner

In most cases for lifters that haven’t lifted for more than five years, I’d set a goal of 25% strength gains on each lift. You can measure this on the basis of RM max (doing a max lift about once every three months) or just work to get 25% stronger on your five rep sets. To amp up the strength, consider dropping down to three reps on some lifting days and upping the weight. As you get more comfortable with the higher weight on you, you’ll eventually be doing that weight for five reps. Enjoy!

Allan Misner
NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)
Host of the 40+ Fitness Podcast

cajuntank

That might be tougher to gauge not knowing the training protocol you are doing a little more. You defined the workload some, but things like how many times you workout a week, or how that listed workload is split along the week, or if those sets are taken to failure, deloading, etc...

How your training is structured will offer better insight on how much you might be able to progress.

knittnponder

AllanMisner wrote: »

In most cases for lifters that haven’t lifted for more than five years, I’d set a goal of 25% strength gains on each lift. You can measure this on the basis of RM max (doing a max lift about once every three months) or just work to get 25% stronger on your five rep sets. To amp up the strength, consider dropping down to three reps on some lifting days and upping the weight. As you get more comfortable with the higher weight on you, you’ll eventually be doing that weight for five reps. Enjoy!

Thank you! That helps tremendously! I haven't dropped back to 3 reps yet but it was in my plan so good to know I'm on the right track. When I worked with a trainer I realized that I could lift much heavier than I had been. Since I can't afford a trainer on a regular basis I figured if I at least have some goals to work toward I will continue pushing myself instead of just going through the motions.