Sorry, yet another "lifting" question.

traceyjj

I'm a woman in her late 40s and I've been seeing a personal trainer once a week for 6 weeks now, and for half my session he takes me into the weight room where I do deadlifts, chest press OHP and rows. My lifting weights have been going up really well, so I know I'm making progress.
Last night he asked me if I wanted to drop from 7 reps to 5 and go heavier. (I stuck at 7 as thats what we've been doing since I started)

My question, what is the benefit for me to do 2 fewer reps and I guess slightly higher weights.

Many thanks
Tracey

neandermagnon

you'll be able to lift heavier weights and you'll get stronger. This increases your bone density and self confidence. Personally, I like getting stronger. Your trainer sounds great. In my opinion being able to lift more weight is the end in itself, and you seem really pleased with your progress so far, so why not decrease the reps a little and lift heavier weights. In terms of physical benefits to you, there are lots of ways being stronger benefits you, including increased bone density and less risk of joint and mobility problems as you get older. You tend to lose muscle mass and bone density as you age, but lifting weights can stall that, and keep you strong and healthy into old age.

Sarauk2sf

I am truly impressed with your trainer. Most ones I have encountered/heard about, like doing circuit style and/or high rep stuff.

I answer to your question, it really depends on your goals, and what you will enjoy the most.

MonsterToBe

If he's asking you that, it's quite possible he wanted to start you out with lower reps/heavier weights but didn't want to scare you off. I suggest discussing your goals with him (if you're not sure exactly what they are, this is a great opportunity to clarify them) and once you have them nailed down, then ask him which type of rep scheme will best help you reach those goals.

Sounds like you found one of the rare good trainers out there -- he's a keeper!!

MonsterToBe

Oh, and Sarauk2sf and I are both over 40, and neandermagnon is nearing 40. It's always great to see another woman around this age lifting heavy!! :oD

tylr99

tell him you want to do pyramid sets. its where the reps start high then go low, then back high at the end of the set. it works the best for building strength and you to get hypertrophy for the muscle as well

MonsterToBe

Also, whether it's a trainer or a random person on the internet, feel free to ignore anyone who gives you blanket advice that doesn't take into consideration what your specific goals are.

Pyramid sets are an ok way for intermediate to advanced lifters to add more volume (calculated by weight x reps x sets), and volume has been shown to be the most important determinant of strength gain. That kind of volume is inadvisable for beginners, who are better off with either strength or hypertrophy workouts, *depending on their goals*. In the early months, you'll make gains no matter what you do -- no kidding, an untrained individual can start spin classes and see their bench press go up without ever training bench because of the profound systemic benefits of beginning to exercise -- but it's wisest to tailor your training to your long-term goals.

Zombriana

In the early months, you'll make gains no matter what you do -- no kidding, an untrained individual can start spin classes and see their bench press go up without ever training bench because of the profound systemic benefits of beginning to exercise -- but it's wisest to tailor your training to your long-term goals.

How long do newbie gains go on for?

Faery_Dust

I'm wanting to lift heavier so if my trainer suggested that I'd be well up for it

Good luck with it

MonsterToBe

How long those lovely, oh-so-fun beginner gains lasts will vary from person to person, in part depending on things like how often, consistently, and intelligently you train. (Intelligent training involves following a program of well-designed progressive overload and eating enough to support training and recovery, not wandering through a gym hitting whatever machines you feel like doing that day and/or eating in an extreme calorie deficit.) That said, for most people following a typical Starting Strength or Stronglifts 5x5 sort of program, a beginner's rapid strength gains usually last around 6 months or so before slowing down.

traceyjj

you'll be able to lift heavier weights and you'll get stronger. This increases your bone density and self confidence. Personally, I like getting stronger. Your trainer sounds great. In my opinion being able to lift more weight is the end in itself, and you seem really pleased with your progress so far, so why not decrease the reps a little and lift heavier weights. In terms of physical benefits to you, there are lots of ways being stronger benefits you, including increased bone density and less risk of joint and mobility problems as you get older. You tend to lose muscle mass and bone density as you age, but lifting weights can stall that, and keep you strong and healthy into old age.

Sorry for the delay in replying... work gets in the way of life sometimes LOL
Its the bone density I like the sound of the most (being post menopausal for the past 15 years) I worry about the weaker bones side of things. So the heavy lift/fewer reps is better for this?
My trainer is great. I found him while doing a small group training course, and he seemed to understand what I was saying when I said I wanted to learn how to lift. I'm still too much of a chicken to go play in the weight room without him tho... so I make do with the heavier kettlebells and dumbells in the general gym area. I really must get over this fear that I'll do something wrong while I am without trainer LOL

traceyjj

I am truly impressed with your trainer. Most ones I have encountered/heard about, like doing circuit style and/or high rep stuff.

I answer to your question, it really depends on your goals, and what you will enjoy the most.

Thanks for your reply
I need to lose the fat that has been steadily growing over the years (more than 15 years worth of putting myself "last" in the family has taken its toll)
I need to strengthen my bones as much as possible.

I used to enjoy the weight machines, but now I prefer lifting, to see how much I can do.... its getting addictive