Is there value in only lifting weights for certain body areas without doing others?
iowalinda
Posts: 357 Member
I don't have someone to spot for me so I don't try squats or dead lifts. As a woman in her 60's, my balance isn't the best and I worry that I may injure myself. I use machines that work upper body and I also use dumbells on a bench. Please share your thoughts.
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Replies
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Do squats and dead’s with DB. I’m a woman in my 60s, I’ve been strength training for 4+ years, mostly DB. Start light and learn proper form. I feel that lower body is much more important than upper body. It’s what will keep us moving safely for years.
You mention machines so I assume you go the gym. They probably have machines for lower body too. They might have classes for women and/or older adults. Yoga could help you too. You can make a lot of progress no matter your starting age or ability.12 -
Why don't you also use machines for your lower body? May not be as effective as free weights but a far better choice than nothing.
Google "Goblet Squats" - you can use kettlebells, dumbbells or just plates and they shouldn't be intimidating but they are effective. If you have balance problems then letting your muscles atrophy will only make that worse.
My main thought is that particularly as we age (I'm 58) the phrase use it or lose it becomes stark reality.
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Another woman in her 60's here who lifts.
I didn't exercise at all until I was a menopausal 54.
I started with aquafit and worked my way through a number of classes, Pilates, core, belly dancing, Zumba, yoga, and swimming lessons. These all helped with basic strength, balance, flexibility, and mobility.
When I was ready to start with weights I did Nerdfitness bodyweight and a HasFit dumbbell routine. These gave me the strength and confidence to start a barbell routine, AllPro.
I got to the gym all ready to start and found the 45lbs Olympic bar was too heavy for everything but dead lifting.
I requested a woman's 35 lbs bar, and used machines and dumbbells until it arrived.
Although I now use a barbell I don't think there is anything wrong with adapting exercises so you can get a good routine done with dumbbells and machines.
If there isn't a lighter bar and a squat rack that you can start with, use dumbbells along with the leg press and leg curl machines.
The deadlift can be done with dumbbells too, or you could set up the cable machine with a long bar.
If you do have balance problems I would work on improving that before getting into lifting. It will really help with your confidence.
Yoga, Pilates, and aquafit, classes would work well. Like mentioned above, see if you can join a Women on Weights classs or lifting for the over 50's to help you with form, balance and lift substitutions.
Cheers, h.
I forgot to ask what programme you are following. If you are not following a proven programme I would highly recommend you do.
Here is a list of good programmes. Including dumbbell ones. I like the AllPro as it increases reps before weight and works with a lower 1rep max percentage.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p16 -
Start with bodyweight squats until you feel comfortable with your form and your balance. You can also do goblet squats with a dumbbell, and there are machines to work lower body as well (leg press etc) In my opinion lower body is more important to work than upper body, I would not leave that out. Your legs and your butt do the brunt of the work in everyday life.3
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Deadlifts don't require spotters. I'm not even sure how you'd spot someone at it. Squats don't really either as long as you've got bars to drop the weight onto if it you can't make the lift. Generally you only need a spotter to keep the weight from falling on you and injuring you.
If you're ready to get into lifting but you're worried about your balance, maybe hire a trainer for at least the first few months. They can check your form and also stand close enough to keep you from falling if you start going off-balance. Just don't let them make you stand on a bosu ball.2 -
I guess I may be using the wrong terminology and creating confusion. I do use hand weights and do squats and lunges with those, but I always see people here talking about using barbells and using very heavy weights. So, I should be good with the hand weights? Another question while I am asking questions LOL: how do I build up to be able to do an old fashioned "chin-up"? I know my arms are getting stronger, but I tried again this morning to do a chin-up and I still couldn't do one. If it matters, I am not over weight - I weigh 110 lbs. Thanks to everyone for attempting to clue me in
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Do squats and dead’s with DB. I’m a woman in my 60s, I’ve been strength training for 4+ years, mostly DB. Start light and learn proper form. I feel that lower body is much more important than upper body. It’s what will keep us moving safely for years.
You mention machines so I assume you go the gym. They probably have machines for lower body too. They might have classes for women and/or older adults. Yoga could help you too. You can make a lot of progress no matter your starting age or ability.
I live in a rural area and my "gym" is a small town school weight room with a track attached. We are on our own here in the weight room and the number of machines is limited.
BTW, what does "DB" stand for? Sorry if it's obvious
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If you google "how to do a pull up" or "pull up progression" there are lots of resources out there.
I've seen people recommend you do dead hangs, negative chin ups, and then maybe resistance band assisted pull ups to work yourself up to it. You can also use a chair or something to put your foot on and help push yourself up.2 -
Lifting heavy is relative. Whatever is heavy to you is "lifting heavy."
I trained consistently for about a year before I could do a pull-up. I used the assisted pull-up machine, banded pull-ups, and negatives to train.3 -
middlehaitch wrote: »Although I now use a barbell I don't think there is anything wrong with adapting exercises so you can get a good routine done with dumbbells and machines.
If there isn't a lighter bar and a squat rack that you can start with, use dumbbells along with the leg press and leg curl machines.
The deadlift can be done with dumbbells too, or you could set up the cable machine with a long bar.
Cheers, h.
/p1
Thank you - that was very helpful.0 -
If you google "how to do a pull up" or "pull up progression" there are lots of resources out there.
I've seen people recommend you do dead hangs, negative chin ups, and then maybe resistance band assisted pull ups to work yourself up to it. You can also use a chair or something to put your foot on and help push yourself up.
Thank you!0 -
quiksylver296 wrote: »Lifting heavy is relative. Whatever is heavy to you is "lifting heavy."
I trained consistently for about a year before I could do a pull-up. I used the assisted pull-up machine, banded pull-ups, and negatives to train.
Thank you! I am off to check out what those terms mean.0 -
@iowalinda, there is so much truth in what @quiksylver296 said- lifting heavy is lifting what is heavy for you.
I used to read all the lifting posts about using the barbell and think 'that is half my weight almost, I could never do that', so was scared off. Then the penny dropped- it was what was heavy for me, whew.
I started simple and easy, basic moves adapted from a barbell programme using weights, or machines, I could handle. This was after more than 6 months doing a bodyweight and a lower weight dumbbell routine.
My progression to the barbell was slow, but at each step I was gaining strength, and even now I progress slowly, but progress.
I love @quiksylver296, and could only dream of lifting like she does, but the reality is, it takes time to reach that kind of level and I am old enough to be her mother ( 65, 102lbs, 5'1), and don't have the dedication she has. Also really want to avoid injury.
Work in a way that suits you, and has you progressing over time- and don't worry about how long that time is. You are only 'competing' against yourself.
Cheers, h.
I can't do a pull-up or chin-up yet. I am doing lat pulldowns and cable pulldowns. Once I get to my body weight, or close, I will start with negatives, or try the newly discovered pull up machine at my secondary gym.3 -
Thank you so much! I really do appreciate the encouragement.2
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middlehaitch wrote: »@iowalinda, there is so much truth in what @quiksylver296 said- lifting heavy is lifting what is heavy for you.
I used to read all the lifting posts about using the barbell and think 'that is half my weight almost, I could never do that', so was scared off. Then the penny dropped- it was what was heavy for me, whew.
I started simple and easy, basic moves adapted from a barbell programme using weights, or machines, I could handle. This was after more than 6 months doing a bodyweight and a lower weight dumbbell routine.
My progression to the barbell was slow, but at each step I was gaining strength, and even now I progress slowly, but progress.
I love @quiksylver296, and could only dream of lifting like she does, but the reality is, it takes time to reach that kind of level and I am old enough to be her mother ( 65, 102lbs, 5'1), and don't have the dedication she has. Also really want to avoid injury.
Work in a way that suits you, and has you progressing over time- and don't worry about how long that time is. You are only 'competing' against yourself.
Cheers, h.
I can't do a pull-up or chin-up yet. I am doing lat pulldowns and cable pulldowns. Once I get to my body weight, or close, I will start with negatives, or try the newly discovered pull up machine at my secondary gym.
Awww, love you too, @middlehaitch!
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I guess I may be using the wrong terminology and creating confusion. I do use hand weights and do squats and lunges with those, but I always see people here talking about using barbells and using very heavy weights. So, I should be good with the hand weights? Another question while I am asking questions LOL: how do I build up to be able to do an old fashioned "chin-up"? I know my arms are getting stronger, but I tried again this morning to do a chin-up and I still couldn't do one. If it matters, I am not over weight - I weigh 110 lbs. Thanks to everyone for attempting to clue me in
Keep in mind "heavy" is relative to the individual. My 500lb squat is just as heavy to me as your 80lb or what have you is to you. We all start somewhere. Personally I had to start all over after decades of training. I restarted with the 45lb barbell only because of my health and I was walking with a cane and couldn't balance well.
You will get stronger as you train more.
Good luck.
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I don't have someone to spot for me so I don't try squats or dead lifts. As a woman in her 60's, my balance isn't the best and I worry that I may injure myself. I use machines that work upper body and I also use dumbells on a bench. Please share your thoughts.
Deadlifts shouldn't be an issue - weight is going from the floor to hanging at about your knees...Balance has never seemed to be a factor at all for it. Worst case scenario is pretty much that you make some extra noise dropping the barbell.
Squats might be an issue. The squat racks should have some safety bars (admittedly they are sometimes too high for us petite folk) if you have to bail -but it wouldn't help if you fully lost balance and fell backwards (which is a possibility). Smith machines, which most commercial gyms have, are an option if you are worried about balance - it keeps the barbell in a fixed vertical track and has safeties.1 -
i don't have a squat rack with safety bars, I work out at home. My husband is going to build me one at some point but hasn't had time yet. I just go really light with my squats and am very conservative when moving up in weight. I feel comfortable doing that without a spotter. I don't have aspirations of being a power lifter so I really don't care about my puney weight2
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Keep in mind "heavy" is relative to the individual. My 500lb squat is just as heavy to me as your 80lb or what have you is to you. We all start somewhere. Personally I had to start all over after decades of training. I restarted with the 45lb barbell only because of my health and I was walking with a cane and couldn't balance well.
You will get stronger as you train more.
Good luck.
Thank you for that inspiring post
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I guess I may be using the wrong terminology and creating confusion. I do use hand weights and do squats and lunges with those, but I always see people here talking about using barbells and using very heavy weights. So, I should be good with the hand weights? Another question while I am asking questions LOL: how do I build up to be able to do an old fashioned "chin-up"? I know my arms are getting stronger, but I tried again this morning to do a chin-up and I still couldn't do one. If it matters, I am not over weight - I weigh 110 lbs. Thanks to everyone for attempting to clue me in
The important thing is that you lift a little heavier every time. That's how you get stronger. Add five pounds to the weights you squat with every week. Before long, the heaviest weight you thought you could lift will be your warm-up weight. Work your way up to the bar, and then up past that. You're not on a time limit. Fitness is forever; take as long as you need.
In terms of chin-ups, I wish I could help. Indeed, I wish I could do a chin-up. I can rack-pull 365 pounds but chin-ups defeat me. It just takes time and effort and a lot of practice. Try putting a chin-up bar over your bedroom door and doing negatives every time you go through it (that means jumping up to where your chin is over the bar and then lowering yourself slowly back down). That should help.2 -
Never in a million years did I think I would be lifting weights AND competing in powerlifting comps at my age and I'll be 60 next year! I started out working with a trainer using machines and dumbbells when I was 56. I'm probably one of the most uncoordinated people ever too lol. I progressed to deadlifts, then squats and bench. You don't need spotters for deadlifting and squats only require spotters if you go heavy AND there are no safeties on the rack. The gym I go to has adjustable safeties so I rarely use spotters and I squat 250 lbs. Bench would definitely require a spotter when you are starting out.3
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quiksylver296 wrote: »Lifting heavy is relative. Whatever is heavy to you is "lifting heavy."
I trained consistently for about a year before I could do a pull-up. I used the assisted pull-up machine, banded pull-ups, and negatives to train.
exactly this.1 -
Larissa_NY wrote: »Try putting a chin-up bar over your bedroom door and doing negatives every time you go through it (that means jumping up to where your chin is over the bar and then lowering yourself slowly back down). That should help.
I love that idea! Never heard of negative chin-ups. Thank you!
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I love this thread, very inspirational!
GO Linda!!!1 -
Larissa_NY wrote: »Try putting a chin-up bar over your bedroom door and doing negatives every time you go through it (that means jumping up to where your chin is over the bar and then lowering yourself slowly back down). That should help.
I love that idea! Never heard of negative chin-ups. Thank you!
Speaking as an older, shorter, very injury averse person, I avoid jumping into a chin up negative. The impact at the grab is a little hard to control. I like to step up on something (small stepstool, block) that gets me to the right start height, grip the bar, and step off my support into a controlled negative.4 -
Thanks to each of you who took the time to respond and share your tips and encouragement. It is very much appreciated 4
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