Enough is enough?
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Thanks. I have a few more days or maybe a week before I'll be ready to get back in the gym. I really like lifting, and how it makes me feel so strong, so I'm gonna get back to it when I've healed. I just think the 5x5 program as written isn't right for me, I may try 3x5 with less weight and add weight more slowly while perfecting form. I already bought 1.25 pound fractional plates, so I can go REALLY slow next time.0
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Great idea!0
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Deena_Bean wrote: »This morning my squats were 135. It was pretty heavy, it was hard and my lower back and right knee noticed. I didn't hurt anything, but I could feel those 2 body parts sort of reminding me that they're capable of injury in a jiffy.
Here's the thing. I'm not lifting to be like the strongest woman in the world or anything. My goal here is to have muscle vs. fat, and to make sure I'm lifting for the benefits of aging/bone loss. I'm not looking for an award, I don't have any desire to lift cars or pull semi's
I think it's completely awesome for women to lift and be strong, and I think each of us probably has our own idea of what we're here for (and the reasons for it).
I'm wondering now, in my case, is there a point of 'enough is enough'. It's not worth it to me to keep inching up and risking injury due to failure. I've seen back injuries happen and then the person (read: my husband, playing basketball more than 10 years ago) that have caused permanent damage - and therefore permanent recurrence of pain. Not interested in all that - I've seen his pain resulting from a sports injury and it ain't pretty (like taking off work for a few days to lay on the couch). I know, good form prevents it, but accidents happen. Like I said, I could tell what I lifted this morning was quite heavy (to me anyways) - and I could also see that it wouldn't be too hard to screw myself up with one wrong move, balance failure, shift in a leg, a hip dip...whatever.
At this point, if I were to max out now (or soon), will I continue to reap the benefits of lifting at this amount? It seems like that should be fine, right? Obviously I won't lose muscle by not going up in weight...I just theoretically won't get "stronger" right? What are the best reasons (aside from being stronger) to keep inching up? Feel free to unload opinions or facts - I'm up for it all. Just bouncing around ideas and whatnot...
This has been an interesting thread. I'm almost 54, started weightlifting with a trainer two winters ago on a progressive lifting routine, essentially barbell lifts. By spring (so one year ago as of now), I had worked up to 105 squat, 145 deadlift, etc...so nothing fantastic, but really good for me, my age, and from where I started. Throughout spring/summer last year, my goals were to maintain those numbers at a minimum while picking up more cardio/outdoor activities to lose fat, specifically mountain biking.
Then I anticipated picking up again this past winter, wanting to continue increasing in weights. Well, I stalled at about 105 in my squats, my form indicated I had a much weaker right side due to several herniated discs from a 20-year old accident, sciatic nerve damage, and a weak foot. My left side and back would start compensating for that right-side weakness, and it was throwing off my form. I had also done something to my rotator cuff, which affected my OHPs.
So last winter, I was at essentially where you are now. I got another trainer, and he has been working with me using a COMPLETELY different approach than my first trainer, and it fits what I need now. He moved me away from lower-body lifts that use both sides of your body equally, to movements that use each side individually, so I am doing mostly single-leg lifts to improve the balance and power on my right side. I've used kettlebells, and lately one of those TRX contraptions, which use bodyweight for resistance. I still do decline benches, rows, and chin-ups (assisted!), and do different sorts of exercises for my shoulder.
I don't know if I'll ever get beyond a 105 lb squat. I guess that's OK with me, my overall goals have changed away from numbers on a barbell to overall diversity and variety of what I do, to focus on overall strength, flexibility, and balance. That may involve barbells, or may not. There are certainly more options than just doing the five main barbell lifts.
If I went to the gym today, could I pick up with the barbell squat and get to 105 the first time? No way. I've definitely lost some momentum by NOT doing squats regularly, but I have no doubt I could pick it back up and get there fairly quickly. Meanwhile, my right side's strength and balance is improving, so I'm seeing other changes that, to me, is an OK trade-off.
I've moved from "keep those numbers moving up up up!!!" to "keep my body flexible, moving, strong, and balanced" by a more diverse set of exercises. Not in this for a medal, but for the same reasons you are--improve bone density, make impacts from the aging process as minimal as possible, keep flexible, etc. etc.
Do what feels right for you. It sounds like you are listening to your body; just know there are definitely a lot of options out there!
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Thanks so much for your insight! I'm happy to hear the diversity of choices. I am going to lay off the heavy lifts as a mission and start shaking it up some. I think I'll be happier and on a better path to achieving my true goals! Stay strong0
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fanncy0626 wrote: »I don't add weight just because it is the next session. I will only add if my form is perfect and I have no pain.
I would never lift if I felt any pain anywhere that I couldn't make go away by adjusting my form.
Your entire message really resonates with me. Thank you. I will file this away in the memory bank for safe keeping.0 -
fanncy0626 wrote: »I don't add weight just because it is the next session. I will only add if my form is perfect and I have no pain.
I would never lift if I felt any pain anywhere that I couldn't make go away by adjusting my form.
Your entire message really resonates with me. Thank you. I will file this away in the memory bank for safe keeping.
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