Heavy Lifting defined--MUST READ

This makes me sad because I live in the middle of nowhere without access to a gym or a barbell and plates. I'm limited to what I can do with powerblocks that adjust to 70 pounds each, a bench, and my own body weight. Hopefully, this will be enough to make some progress (and strength gains).

I do bodyweight exercises pretty exclusively. And I don't call it "heavy lifting," thank you very much.

Try to do a pistol squat holding a little pink dumbbell behind your back with both hands.

That little pink DB will become very, very heavy.

It is harder than doing a pistol with 0.5x BW on your shoulders, which is very bit as hard as a back squat with 2x BW.

I can not do a pistol unassisted. Maybe on a half squat but I am not a fan of those. I like to go all the way down. So, I am still in the doorway, holding the frame when I do my pistols.

I can do a pistol squat, but I can't do a body weight barbell squat. (I did once, haven't repeated it.) I wonder if pistols are less about strength, and more about stability/balance.

I'm not familiar with Body Pump, but I've done CLX. Perhaps you're just using hyperbole but at no point does the main program use 10 lb. weights for 20 reps. The three strength phases use 6 to 12 reps. And, yes, the program includes exercisers with lighter weights and bands for people who are just beginning or don't have access to heavy equipment. But IIRC, the "advanced" exercisers are using adjustable dumbbells upwards of 50 lbs. with constant encouragement to increase the weight. I think DVD programs can be a great resource for people who don't want to "lift heavy" but want to add a strength training facet to their workout regimen that is challenging without being all consuming.

...In a thread I was in the other day (about body image) a very pro- heavy lifting guy made the blanket statement that "marathoners look disgusting" before advising the upset OP to ditch all her weightless efforts for heavy lifting. Does everyone say things this obviously dumb? Of course not. Will lifting maybe make that OP feel better? Sure! It totally might. But does it make sense to BASH CARdIOVASCULAR EXERCISE and call very fit people "disgusting"?!?!? No.

Heavy lifters, you advice is very useful, but it is not the end all be all to health. Just consider that please.

Yeah, I'm one of those disgusting looking marathoners. I even had an MFPer tell me I was scrawny and unattractive (a mean, unsolicited comment by the way). I actually lift heavy 3 days a week (by MY definition heavy enough to do no more than 4-5 reps) and although I'm not the badass looking beast that some people may want me to be, I'm pretty fit. My lifting has actually improved my running and race pace. I highly recommend both cardio AND heavy lifting. I don't really care if I meet other people's fitness or aesthetic expectations. I'm working on my own goals. :flowerforyou:

This makes me sad because I live in the middle of nowhere without access to a gym or a barbell and plates. I'm limited to what I can do with powerblocks that adjust to 70 pounds each, a bench, and my own body weight. Hopefully, this will be enough to make some progress (and strength gains).

I do bodyweight exercises pretty exclusively. And I don't call it "heavy lifting," thank you very much.

Try to do a pistol squat holding a little pink dumbbell behind your back with both hands.

That little pink DB will become very, very heavy.

It is harder than doing a pistol with 0.5x BW on your shoulders, which is very bit as hard as a back squat with 2x BW.

I can not do a pistol unassisted. Maybe on a half squat but I am not a fan of those. I like to go all the way down. So, I am still in the doorway, holding the frame when I do my pistols.

I can do a pistol squat, but I can't do a body weight barbell squat. (I did once, haven't repeated it.) I wonder if pistols are less about strength, and more about stability/balance.