7 Reasons why women should lift heavy
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i adore anyone that lifts! i am usually the only woman in my gym that lifts, i get some weird looks from the men sometimes but i get the odd trainer high-fiveing me! i love lifting and the good it has done to my body speaks for itself!
Yay, good for you! I'm usually the only woman lifting at my gym on the days/times I'm there, too. I'd like to think there are other women lifting at my gym, and that we just have different schedules.
I got some weird looks at first, and I'm pretty sure that was because I was an overweight woman, but whatever. Nobody was rude or anything like that.
I kept showing up and lifting, and now I think I'm just part of the free weights area landscape. :laugh:0 -
I didn't want to go through and quote all the other posts and then forget what I am wanting to say...but if you're looking for information on why women should lift heavy, and the benefits for women who do, I have just picked up New Rules of Lifting for Women and the author is very good at detailing the reasons with loads of studies to back them up. To be honest, that stuff bores me a little. I don't really need to read the reasons why, I can look at women who lift heavy and I can see exactly why I should be! I had already started lifting myself about 3 months ago, but I just thought lifting heavy meant lift as heavy as you can to complete 3 sets of 10 reps each. But I wasn't paying attention to trying to lift anything heavier than what I could successfully pick up. So I was just getting better at the 3 sets, more efficient. But not stronger. The book has detailed that I should be able to move forward in the weight in order to gain muscle mass. I'm really excited to move forward in my training because in what I have done I have seen physical changes in my body and I look better than I did, but I know I can look better! And feel better...but that's besides the point for me, since I'm a visual person
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I agree with the premise of the rest of the stuff on there, but I am so unbelievably sick of the idea that "lifting heavy" for women means doing curls with pastel dumbbells. The dude owns a gym. How can he fail to mention powerlifting and O-lifting? Surely he knows that women (seriously hot women) do that too.
Yeah, he owns a gym and he wants women to come in. If you haven't noticed, telling women to get under a 45-lb bar and squat with it doesn't usually go over well.
you're obviously telling the wrong women.
yup, all the personal trainers at my gym try to talk you out of using the barbell rather than critiquing my form like i asked them. but its okay for the fat dude who's sweating buckets and looks like he's going to have a heart attack. not saying this guy shouldn't btw, just that why shouldn't i?
these guys are the reason i feel i have to go train between 1 and 4am - cheers0 -
I agree with the premise of the rest of the stuff on there, but I am so unbelievably sick of the idea that "lifting heavy" for women means doing curls with pastel dumbbells. The dude owns a gym. How can he fail to mention powerlifting and O-lifting? Surely he knows that women (seriously hot women) do that too.
Yeah, he owns a gym and he wants women to come in. If you haven't noticed, telling women to get under a 45-lb bar and squat with it doesn't usually go over well.
you're obviously telling the wrong women.
yup, all the personal trainers at my gym try to talk you out of using the barbell rather than critiquing my form like i asked them. but its okay for the fat dude who's sweating buckets and looks like he's going to have a heart attack. not saying this guy shouldn't btw, just that why shouldn't i?
these guys are the reason i feel i have to go train between 1 and 4am - cheers
I think you read something in my post that I didn't say.
I absolutely encourage women to lift heavy. Look at my posting history and you will see that I recommend heavy barbell training to virtually everyone.
However, from a business perspective, telling women to do squats and deadlifts simply doesn't get you very far. Relatively few women want to do that or are willing to do that. You can get more butts in your gym if you tell women they don't need to do that and can just do some Jillian Michaels BS with pink dumbbells.0 -
I didn't want to go through and quote all the other posts and then forget what I am wanting to say...but if you're looking for information on why women should lift heavy, and the benefits for women who do, I have just picked up New Rules of Lifting for Women and the author is very good at detailing the reasons with loads of studies to back them up. To be honest, that stuff bores me a little. I don't really need to read the reasons why, I can look at women who lift heavy and I can see exactly why I should be! I had already started lifting myself about 3 months ago, but I just thought lifting heavy meant lift as heavy as you can to complete 3 sets of 10 reps each. But I wasn't paying attention to trying to lift anything heavier than what I could successfully pick up. So I was just getting better at the 3 sets, more efficient. But not stronger. The book has detailed that I should be able to move forward in the weight in order to gain muscle mass. I'm really excited to move forward in my training because in what I have done I have seen physical changes in my body and I look better than I did, but I know I can look better! And feel better...but that's besides the point for me, since I'm a visual person
No, if the question you refer to is the one I keep asking, it wasn't about the benefits of lifting heavy. It's whether one has to lift consistently heavier in order to prevent bone loss and specifically whether lifting greater than 25 lbs weights is necessary.0 -
No, if the question you refer to is the one I keep asking, it wasn't about the benefits of lifting heavy. It's whether one has to lift consistently heavier in order to prevent bone loss and specifically whether lifting greater than 25 lbs weights is necessary.
See the results section in particular. To be within that percentage of your 1 RM, and to see the benefits, you need more than 25 lbs.
Effect of weighted exercises on bone mineral density in post menopausal women. A systematic review.
Zehnacker CH, Bemis-Dougherty A.
Source
Physical Therapy Consults, Frederick, MD 21701, USA. doctorcz@comcast.net
Abstract
PURPOSE:
Osteoporosis is both preventable and treatable with exercise playing an important role in osteogenesis. The purpose of this systematic review was to determine which specific exercise programs utilizing weights were effective in maintaining or increasing bone mineral density (BMD) in postmenopausal women.
METHODS:
A computerized search of the MEDLINE, CINAHL, EMBASE, PEDro, and Science Citation databases was conducted for the period 1990 through February 2005. The search was performed using English language-only keyword searches using MESH terms osteoporosis, postmenopausal, exercise, weight training, and bone mineral density. A total of 20 articles was critically evaluated for the quality of an intervention study using the criteria developed by MacDermid. An expert on the topic was asked to review the list of articles for omissions.
RESULTS:
The review revealed evidence to support the effectiveness of weight training exercises to increase BMD in postmenopausal women. The increases in BMD were site-specific and required high loading with a training intensity of 70% to 90% of 1 RM for 8 to 12 repetitions of 2 to 3 sets performed over one year duration.
CONCLUSION:
Weighted exercises can help in maintaining BMD in postmenopausal women and increasing BMD of the spine and hip in women with osteopenia and osteoporosis. The exercise program must be incorporated into a lifestyle change and be lifelong due to the chronic nature of bone loss in older women.0 -
No, if the question you refer to is the one I keep asking, it wasn't about the benefits of lifting heavy. It's whether one has to lift consistently heavier in order to prevent bone loss and specifically whether lifting greater than 25 lbs weights is necessary.
See the results section in particular. To be within that percentage of your 1 RM, and to see the benefits, you need more than 25 lbs.
Effect of weighted exercises on bone mineral density in post menopausal women. A systematic review.
Zehnacker CH, Bemis-Dougherty A.
Source
Physical Therapy Consults, Frederick, MD 21701, USA. doctorcz@comcast.net
Abstract
PURPOSE:
Osteoporosis is both preventable and treatable with exercise playing an important role in osteogenesis. The purpose of this systematic review was to determine which specific exercise programs utilizing weights were effective in maintaining or increasing bone mineral density (BMD) in postmenopausal women.
METHODS:
A computerized search of the MEDLINE, CINAHL, EMBASE, PEDro, and Science Citation databases was conducted for the period 1990 through February 2005. The search was performed using English language-only keyword searches using MESH terms osteoporosis, postmenopausal, exercise, weight training, and bone mineral density. A total of 20 articles was critically evaluated for the quality of an intervention study using the criteria developed by MacDermid. An expert on the topic was asked to review the list of articles for omissions.
RESULTS:
The review revealed evidence to support the effectiveness of weight training exercises to increase BMD in postmenopausal women. The increases in BMD were site-specific and required high loading with a training intensity of 70% to 90% of 1 RM for 8 to 12 repetitions of 2 to 3 sets performed over one year duration.
CONCLUSION:
Weighted exercises can help in maintaining BMD in postmenopausal women and increasing BMD of the spine and hip in women with osteopenia and osteoporosis. The exercise program must be incorporated into a lifestyle change and be lifelong due to the chronic nature of bone loss in older women.
By "benefits" I was referring to the book because the author does mention the increase in bone density specifically in post menopausal women. I don't have the book at hand so I can't recite the study or quote the book but I just read it yesterday. I personally think its logical that lifting heavier than 25 lbs, if you CAN will help with bone density because you will build muscle and make your bones stronger. It doesn't need to be 25lbs if you can not lift that much, but the point of lifting is to continue to lift heavier, if your aim in lifting is to build muscle, and in turn build bone density. If you can lift 25lbs like its nothing, you are just efficient at that and you will not progress doing 30 reps or even 100. You will just get more efficient at lifting just that much.
Just to comment, I respect that you have 30 years in healthcare, but quite honestly I don't believe that working in healthcare makes one knowledgable in every aspect of fitness. Maybe I've just met a lot of idiot doctors but I honestly feel like they lack logic when it comes to the more primal functions of the human body. They don't know enough about nutrition, exercise, human relationships, reproduction, etc, but they sure know a lot about prescribing medicine...0 -
I'm a little confused by this. Is there or is there not evidence that one much go beyond 25 lbs.
Yes there is. Now let's move on.
Can you provide links or reference? I'm not trying to be argumentative, I've just never read this in any medical recommendation or journal and I'm curious. The recommendation is always just "do resistance exercise".
I'm 20+ years past the age where bone loss typically starts and I've never lifted more than 25 lbs, and I rarely lift that much. I don't enjoy lifting and enjoy lifting very heavy even less so I've been a "more reps" person. And until joining MFP it never really occurred to me to do squats and lunges and certainly not with weights. Though I have always been active and used my legs a lot (walking, jogging, biking, skating, step aerobics, hiking, etc. and only very recently plyometrics) I have no bone loss according to my DEXA scan.
I realize that I'm just an n of one, but it's kind of the one that matters most to me.
Well I know for one thing I love not having to depend on my husband to pick up every little thing that looks like it might be 50 pounds or more lol Why not you do your own research it sounds like you need the bare bone basics of anatomy which would be a very very long and boring conversation. You know how your muscles are made right? You know about stress test and how putting pressure on your bones can actually make them stronger and studies have proven it increases bone mass. There are a lot of books and topics on this subject Good luck researching
Having been unmarried for most of my adult life, I've grown pretty adept at picking things up on my own. It always shocks me that most women apparently couldn't pick things up before they started going to the gym. And 30+ years in healthcare has given me enough of the basics on anatomy. And in all that time, I've never seen a medical recommendation that one must lift to failure to prevent bone loss, despite have been involved in a fairly large osteoporosis study last year..
So, I'm going to assume that the progressively passive aggressive tone of replies means there isn't any evidence that going beyond 25 lbs or working to failure is necessary to preserve bone.
Okay I'll pick this one up..
The CDC recommends "To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. Try to do 8—12 repetitions per activity that count as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets."
so.. muscle-strengthening activities need to be done to the point where it's hard for you to do another rep. Do reps of 8-12 per set. Assuming you can't get to the point where it's hard to do another rep what should you do? Quit?
Journal of Bone and Mineral Research
Volume 10, Issue 4, pages 574–585, April 1995
A two-year program of aerobics and weight training enhances bone mineral density of young women
This study had women 20-35 split into 4 groups. 2 years of exercise + supplemental calcium on BMD. Subjects were randomly assigned to 1 of 4 groups: weight training, weight training + calcium, stretching, or stretching + calcium. The weight training group attended three 1-hr classes a week. Weight training emphasized large muscles of the hip and spine with exercises such as bent-knee deadlift and cleans from the floor. Subjects were encouraged to increase the load lifted throughout the 2-yr program. Aerobic exercise (high impact and aerobic bench stepping) was performed once a week at an intensity of 70-85% of HR max.
After 2 years, only the weight training groups had a significant increase in BMD of the spine.
I've been able to find quite a few studies that show that show a correlation between increase in bone density and strength training at 60-80% of 1 RM. In elderly and post-menepausal women this tends to not increase bone density, but has shown to slow or decrease reductions in bone mass in long term studies. Now you'll notice I haven't found anything that limits the weight to 25 lbs, because we're working with 1 rep max, and not WOMEN WHO LIFT 40lbs INCREASED BONE MASS BY 2.3% VS. WOMEN WHO ONLY LIFTED 20 lbs. So no, we can't rule out that only lifting 25 lbs will give you the same percentage increased you'd see at 40 lbs, but you're not taking into account the 1rep max.
IF 25 lbs is 80% of your 1 rep max, fine, you could, long term see the increase (or a slowing in decrease) but I doubt that your 1 rep max is not increasing over that 2 year period.
NOW.. Since you refuse to believe that lifting anything more than 25lbs isn't any more beneficial than lifting 25 lbs, I'd like you to back that up with evidence.0 -
I agree with the premise of the rest of the stuff on there, but I am so unbelievably sick of the idea that "lifting heavy" for women means doing curls with pastel dumbbells. The dude owns a gym. How can he fail to mention powerlifting and O-lifting? Surely he knows that women (seriously hot women) do that too.
Yeah, he owns a gym and he wants women to come in. If you haven't noticed, telling women to get under a 45-lb bar and squat with it doesn't usually go over well.
you're obviously telling the wrong women.
yup, all the personal trainers at my gym try to talk you out of using the barbell rather than critiquing my form like i asked them. but its okay for the fat dude who's sweating buckets and looks like he's going to have a heart attack. not saying this guy shouldn't btw, just that why shouldn't i?
these guys are the reason i feel i have to go train between 1 and 4am - cheers
I think you read something in my post that I didn't say.
I absolutely encourage women to lift heavy. Look at my posting history and you will see that I recommend heavy barbell training to virtually everyone.
However, from a business perspective, telling women to do squats and deadlifts simply doesn't get you very far. Relatively few women want to do that or are willing to do that. You can get more butts in your gym if you tell women they don't need to do that and can just do some Jillian Michaels BS with pink dumbbells.
no, i get that you weren't having a go - i just think in general the guys who run the places shouldn't try to palm you off if you want to go down this road. i think a lot of girls who go with the intention of lifting heavy will be put off by some wee *kitten* who's done a six month course who tells you to bench 10k on the machine 10-20 reps and that that will get you better results than what you actually want to do.0 -
But if there is evidence that lifting heavier actually provides more protection against bone density than lifting 15-25 lbs then I might consider it
No you won't. You've been here for 11,448 posts. It would be literally impossible to miss the evidence you request.
You just don't want to hear it.
Don't lift. That's fine. But there's no need to troll the rest of the forum with excuses and faux interest.
I do lift. I never said I didn't. And in 11,000+ posts (or 50+ years being alive, or 30+ years in healthcare) I've never seen one article, study or other evidence that only lifting progressively heavy will prevent bone loss. I'm not trolling, I'm asking someone (anyone) to back up these statements. If they can.
So if you can provide it, please do. Otherwise just keep the insults coming. It's very convincing.
But seriously, doesn't it make sense that "stressing" the body by lifting progressively heavier would indeed be beneficial in preventing bone loss? There will come a point in time the 25 pounds just doesn't feel heavy anymore and, therefore, won't provide the same amount of strain. When the strain stops, it seems logical to me that the gains made initially by lifting the 25 pounds will eventually cease and possibly (over time) bone loss will begin to reoccur. It's the same as with cardio. Would you continue to walk the same mile at the same speed over and over again and expect to continue to see increased cardiovascular benefits? Pushing yourself to go a little faster/further is what increases your endurance and allows the body (heart) to adjust to the increased demand, thereby, becoming stronger and more efficient at doing its job.
Edited to correct spelling.0 -
No, if the question you refer to is the one I keep asking, it wasn't about the benefits of lifting heavy. It's whether one has to lift consistently heavier in order to prevent bone loss and specifically whether lifting greater than 25 lbs weights is necessary.
See the results section in particular. To be within that percentage of your 1 RM, and to see the benefits, you need more than 25 lbs.
Effect of weighted exercises on bone mineral density in post menopausal women. A systematic review.
Zehnacker CH, Bemis-Dougherty A.
Source
Physical Therapy Consults, Frederick, MD 21701, USA. doctorcz@comcast.net
Abstract
PURPOSE:
Osteoporosis is both preventable and treatable with exercise playing an important role in osteogenesis. The purpose of this systematic review was to determine which specific exercise programs utilizing weights were effective in maintaining or increasing bone mineral density (BMD) in postmenopausal women.
METHODS:
A computerized search of the MEDLINE, CINAHL, EMBASE, PEDro, and Science Citation databases was conducted for the period 1990 through February 2005. The search was performed using English language-only keyword searches using MESH terms osteoporosis, postmenopausal, exercise, weight training, and bone mineral density. A total of 20 articles was critically evaluated for the quality of an intervention study using the criteria developed by MacDermid. An expert on the topic was asked to review the list of articles for omissions.
RESULTS:
The review revealed evidence to support the effectiveness of weight training exercises to increase BMD in postmenopausal women. The increases in BMD were site-specific and required high loading with a training intensity of 70% to 90% of 1 RM for 8 to 12 repetitions of 2 to 3 sets performed over one year duration.
CONCLUSION:
Weighted exercises can help in maintaining BMD in postmenopausal women and increasing BMD of the spine and hip in women with osteopenia and osteoporosis. The exercise program must be incorporated into a lifestyle change and be lifelong due to the chronic nature of bone loss in older women.
Thank you. That is along the lines I was looking for. I'm not sure it makes the case that more than 25 lbs is necessary, though. There are some moves that I can not do one rep at 25 lbs (lateral raises, for example). And certainly many post-menopausal women could not do one rep of anything at 25 lbs. I would think the amount needed would be relative.
This does make me very glad that I don't have any bone loss as I approach menopause, though.0 -
I'm not sure it makes the case that more than 25 lbs is necessary, though.
:laugh:
Priceless and 100% expected.0 -
I'm not really sure what is considered "lifting heavy" I do lift about 5-6 days a week usually. 20lbs dumbbells for biceps. i use the 40 pound barbell, I put 15 pounds on each side of the chest press bar (all the varations) 10 lbs on the shoulder press bar (75 if I use the machine instead of the free weight) 30 on the chest fly, i do 80 or 90 on the row and 80 on the lateral pull down. I can do 30 to 40 on most of the the triceps.. legs press I do 170 or 180 and 90 for most of the other leg machines. 75 on the calf raises. I squat holding 20 pound dumbbells. I do 80 on the abs machine. I do HIIT class with 8 lb weights. I'm getting ankle and wrist weights to wear during zumba, kickboxing and step class.
but I'm not "bulking up" I don't look like a man. I just look freaking amazing!!
So Idk if that constitues lifting heavy or not.. but the weights feel pretty heavy to me!0 -
I do lift. I never said I didn't. And in 11,000+ posts (or 50+ years being alive, or 30+ years in healthcare) I've never seen one article, study or other evidence that only lifting progressively heavy will prevent bone loss. I'm not trolling, I'm asking someone (anyone) to back up these statements. If they can.
It's not the only method. That is nonsense.
It is however a very efficient, time saving and applied method to do so.0 -
No, if the question you refer to is the one I keep asking, it wasn't about the benefits of lifting heavy. It's whether one has to lift consistently heavier in order to prevent bone loss and specifically whether lifting greater than 25 lbs weights is necessary.
See the results section in particular. To be within that percentage of your 1 RM, and to see the benefits, you need more than 25 lbs.
Effect of weighted exercises on bone mineral density in post menopausal women. A systematic review.
Zehnacker CH, Bemis-Dougherty A.
Source
Physical Therapy Consults, Frederick, MD 21701, USA. doctorcz@comcast.net
Abstract
PURPOSE:
Osteoporosis is both preventable and treatable with exercise playing an important role in osteogenesis. The purpose of this systematic review was to determine which specific exercise programs utilizing weights were effective in maintaining or increasing bone mineral density (BMD) in postmenopausal women.
METHODS:
A computerized search of the MEDLINE, CINAHL, EMBASE, PEDro, and Science Citation databases was conducted for the period 1990 through February 2005. The search was performed using English language-only keyword searches using MESH terms osteoporosis, postmenopausal, exercise, weight training, and bone mineral density. A total of 20 articles was critically evaluated for the quality of an intervention study using the criteria developed by MacDermid. An expert on the topic was asked to review the list of articles for omissions.
RESULTS:
The review revealed evidence to support the effectiveness of weight training exercises to increase BMD in postmenopausal women. The increases in BMD were site-specific and required high loading with a training intensity of 70% to 90% of 1 RM for 8 to 12 repetitions of 2 to 3 sets performed over one year duration.
CONCLUSION:
Weighted exercises can help in maintaining BMD in postmenopausal women and increasing BMD of the spine and hip in women with osteopenia and osteoporosis. The exercise program must be incorporated into a lifestyle change and be lifelong due to the chronic nature of bone loss in older women.
Thank you. That is along the lines I was looking for. I'm not sure it makes the case that more than 25 lbs is necessary, though. There are some moves that I can not do one rep at 25 lbs (lateral raises, for example). And certainly many post-menopausal women could not do one rep of anything at 25 lbs. I would think the amount needed would be relative.
This does make me very glad that I don't have any bone loss as I approach menopause, though.
You're right, But like I said in my earlier post, you're only accounting for weight, and not 1RM. If 25 lbs on any given lift is within the given percentage of your 1 RM, then you should see BMD increases (or at least a slowing in the normal age related decrease). You aren't proving we're wrong, you're comparing apples to shrimp.0 -
After seven months of lifting progressively heavier pink weights I finally made it to the truly heavy 8lb range. I'm going to the store to buy a full gallon of milk now and I'm confident that I'll be able to pick it up all by myself. Will update with my NSV when I return.
Wait til you lift your new baby! True NSV
Disclaimer: I read her husband's post on her body recomp during her pregnancy so I KNOW she is due soon and not assuming.0 -
Thank you. That is along the lines I was looking for. I'm not sure it makes the case that more than 25 lbs is necessary, though. There are some moves that I can not do one rep at 25 lbs (lateral raises, for example). And certainly many post-menopausal women could not do one rep of anything at 25 lbs. I would think the amount needed would be relative.
This does make me very glad that I don't have any bone loss as I approach menopause, though.
Maybe it will help if you let go of the 25 lb number, and instead focus on percentage of 1 RM. For bone health, you need to be lifting at 70-90% of whatever your individual 1 RM is for that exercise. As you gain strength, you will need to add weight to remain in that sweet spot of 70-90%. If 25 lbs gets you there with lateral raises, okay but it probably doesn't cut it for squats, lunges, etc. Anyway, there's the info, you obviously can make your own decisions and the planet won't explode if you don't lift heavy. But there are some sound reasons to try to find a way to enjoy it.
Edit for the grammars.0 -
Incidentally, you don't have to lift "heavy" either. I do believe it is the most time efficient and effective method though particularly when working in a calorie deficit.
This article is useful examination of the issues:
http://www.cbass.com/LiftingWithEffort.htm0 -
But seriously, doesn't it make sense that "stressing" the body by lifting progressively heavier would indeed be beneficial in preventing bone loss? There will come a point in time the 25 pounds just doesn't feel heavy anymore and, therefore, won't provide the same amount of strain. When the strain stops, it seems logical to me that the gains made initially by lifting the 25 pounds will eventually cease and possibly (over time) bone loss will begin to reoccur. It's the same as with cardio. Would you continue to walk the same mile at the same speed over and over again and expect to continue to see increased cardiovascular benefits? Pushing yourself to go a little faster/further is what increases your endurance and allows the body (heart) to adjust to the increased demand, thereby, becoming stronger and more efficient at doing its job.
The answer to the first question is yes, and I've never disputed that. I agree 100% that lifting progressively heavier would indeed be beneficial in prevent bone loss.
It is the rest of the post of which I'm not convinced. While it does seem logical that bone density increases would cease once lifting 25 lbs (or more or less) became easier, it does not seem logical that the benefits (increase or maintenance) would be lost by continuing at that weight. And certainly not if more reps were added, as previously suggested. It will always be possible to lift 25 lbs to failure.0 -
Thank you. That is along the lines I was looking for. I'm not sure it makes the case that more than 25 lbs is necessary, though. There are some moves that I can not do one rep at 25 lbs (lateral raises, for example). And certainly many post-menopausal women could not do one rep of anything at 25 lbs. I would think the amount needed would be relative.
This does make me very glad that I don't have any bone loss as I approach menopause, though.
Maybe it will help if you let go of the 25 lb number, and instead focus on percentage of 1 RM. For bone health, you need to be lifting at 70-90% of whatever your individual 1 RM is for that exercise. As you gain strength, you will need to add weight to remain in that sweet spot of 70-90%. If 25 lbs gets you there with lateral raises, okay but it probably doesn't cut it for squats, lunges, etc. Anyway, there's the info, you obviously can make your own decisions and the planet won't explode if you don't lift heavy. But there are some sound reasons to try to find a way to enjoy it.
25 lbs came from the article. Several posters jumped on the fact that the author said 25 lbs was ideal. I suggested perhaps he wasn't saying you should never go beyond that, just that it was enough for things like preventing bone and muscle loss as women age (I have no idea if that was actually the author's intent, I was just making a suggestion). Then I was told that wasn't true .... over and over and over again. I was just trying to find out if there was any actual evidence to support that notion.0 -
No, if the question you refer to is the one I keep asking, it wasn't about the benefits of lifting heavy. It's whether one has to lift consistently heavier in order to prevent bone loss and specifically whether lifting greater than 25 lbs weights is necessary.
See the results section in particular. To be within that percentage of your 1 RM, and to see the benefits, you need more than 25 lbs.
Effect of weighted exercises on bone mineral density in post menopausal women. A systematic review.
Zehnacker CH, Bemis-Dougherty A.
Source
Physical Therapy Consults, Frederick, MD 21701, USA. doctorcz@comcast.net
Abstract
PURPOSE:
Osteoporosis is both preventable and treatable with exercise playing an important role in osteogenesis. The purpose of this systematic review was to determine which specific exercise programs utilizing weights were effective in maintaining or increasing bone mineral density (BMD) in postmenopausal women.
METHODS:
A computerized search of the MEDLINE, CINAHL, EMBASE, PEDro, and Science Citation databases was conducted for the period 1990 through February 2005. The search was performed using English language-only keyword searches using MESH terms osteoporosis, postmenopausal, exercise, weight training, and bone mineral density. A total of 20 articles was critically evaluated for the quality of an intervention study using the criteria developed by MacDermid. An expert on the topic was asked to review the list of articles for omissions.
RESULTS:
The review revealed evidence to support the effectiveness of weight training exercises to increase BMD in postmenopausal women. The increases in BMD were site-specific and required high loading with a training intensity of 70% to 90% of 1 RM for 8 to 12 repetitions of 2 to 3 sets performed over one year duration.
CONCLUSION:
Weighted exercises can help in maintaining BMD in postmenopausal women and increasing BMD of the spine and hip in women with osteopenia and osteoporosis. The exercise program must be incorporated into a lifestyle change and be lifelong due to the chronic nature of bone loss in older women.
Thank you. That is along the lines I was looking for. I'm not sure it makes the case that more than 25 lbs is necessary, though. There are some moves that I can not do one rep at 25 lbs (lateral raises, for example). And certainly many post-menopausal women could not do one rep of anything at 25 lbs. I would think the amount needed would be relative.
This does make me very glad that I don't have any bone loss as I approach menopause, though.
You're right, But like I said in my earlier post, you're only accounting for weight, and not 1RM. If 25 lbs on any given lift is within the given percentage of your 1 RM, then you should see BMD increases (or at least a slowing in the normal age related decrease). You aren't proving we're wrong, you're comparing apples to shrimp.
I'm not trying to prove anyone is wrong. I was just asking for evidence that a statement was true.0 -
No, if the question you refer to is the one I keep asking, it wasn't about the benefits of lifting heavy. It's whether one has to lift consistently heavier in order to prevent bone loss and specifically whether lifting greater than 25 lbs weights is necessary.
See the results section in particular. To be within that percentage of your 1 RM, and to see the benefits, you need more than 25 lbs.
Effect of weighted exercises on bone mineral density in post menopausal women. A systematic review.
Zehnacker CH, Bemis-Dougherty A.
Source
Physical Therapy Consults, Frederick, MD 21701, USA. doctorcz@comcast.net
Abstract
PURPOSE:
Osteoporosis is both preventable and treatable with exercise playing an important role in osteogenesis. The purpose of this systematic review was to determine which specific exercise programs utilizing weights were effective in maintaining or increasing bone mineral density (BMD) in postmenopausal women.
METHODS:
A computerized search of the MEDLINE, CINAHL, EMBASE, PEDro, and Science Citation databases was conducted for the period 1990 through February 2005. The search was performed using English language-only keyword searches using MESH terms osteoporosis, postmenopausal, exercise, weight training, and bone mineral density. A total of 20 articles was critically evaluated for the quality of an intervention study using the criteria developed by MacDermid. An expert on the topic was asked to review the list of articles for omissions.
RESULTS:
The review revealed evidence to support the effectiveness of weight training exercises to increase BMD in postmenopausal women. The increases in BMD were site-specific and required high loading with a training intensity of 70% to 90% of 1 RM for 8 to 12 repetitions of 2 to 3 sets performed over one year duration.
CONCLUSION:
Weighted exercises can help in maintaining BMD in postmenopausal women and increasing BMD of the spine and hip in women with osteopenia and osteoporosis. The exercise program must be incorporated into a lifestyle change and be lifelong due to the chronic nature of bone loss in older women.
Thank you. That is along the lines I was looking for. I'm not sure it makes the case that more than 25 lbs is necessary, though. There are some moves that I can not do one rep at 25 lbs (lateral raises, for example). And certainly many post-menopausal women could not do one rep of anything at 25 lbs. I would think the amount needed would be relative.
This does make me very glad that I don't have any bone loss as I approach menopause, though.
You're right, But like I said in my earlier post, you're only accounting for weight, and not 1RM. If 25 lbs on any given lift is within the given percentage of your 1 RM, then you should see BMD increases (or at least a slowing in the normal age related decrease). You aren't proving we're wrong, you're comparing apples to shrimp.
I'm not trying to prove anyone is wrong. I was just asking for evidence that a statement was true.
And I've asked the same from you.0 -
I was just trying to find out if there was any actual evidence to support that notion.
And you found out that there was.
Now what?0 -
Well I think a fair job has been done to supply that evidence; yours to do with what you will. Or not. I'm still thinking not.25 lbs came from the article. Several posters jumped on the fact that the author said 25 lbs was ideal. I suggested perhaps he wasn't saying you should never go beyond that, just that it was enough for things like preventing bone and muscle loss as women age (I have no idea if that was actually the author's intent, I was just making a suggestion). Then I was told that wasn't true .... over and over and over again. I was just trying to find out if there was any actual evidence to support that notion.0 -
After seven months of lifting progressively heavier pink weights I finally made it to the truly heavy 8lb range. I'm going to the store to buy a full gallon of milk now and I'm confident that I'll be able to pick it up all by myself. Will update with my NSV when I return.
HAHAHA!0 -
25 pounds is lighter than my 2 year old. So all along mums across the world have been doing "heavy" lifting daily and didn't even know it, how amusing.0
-
I was just trying to find out if there was any actual evidence to support that notion.
And you found out that there was.
Now what?
I've only seen one article about increasing BMD in post menopausal women posted and while it was interesting it didn't really say anything about the need to lift progressively heavier.
The National Osteoporosis Foundation also does not say anything about the need to progressively lift heavier.
http://www.nof.org/articles/238
Nor does the Mayo Clinic
http://www.mayoclinic.com/health/osteoporosis/DS00128/DSECTION=prevention
Or any of these articles:
http://lpi.oregonstate.edu/ss05/osteoporosis.html
http://www.umm.edu/altmed/articles/osteoporosis-000120.htm
http://health.usnews.com/health-conditions/bone-joint-health/osteoporosis/prevention
http://www.webmd.com/osteoporosis/guide/osteoporosis-prevention
All list weight bearing cardio exercises as being needed more often than weight lifting to preserve bone than weight lifting. 2 days a week with no mention of the amount of weight seems to be the general consensus for lifting recommendations. A couple specifically mention strength training such as ankle/wrist weights and resistance bands.
Now what? I'd say sticking with my current exercise routine seems best since I enjoy most of it and it exceeds the medical recommendations.0 -
I've fought this mindset with my wife ever since I've known her. I have yet to convince her that lifting progressively heavier is something she should be interested in. I've pretty much given up on that notion for her at this point.
I'm a HUGE proponent to strength training, both for men and women, and if I haven't been able to convince her to tackle it over 17 years...so I'm not real surprised that this guy is putting some arbitrary low number of weight as an "ideal" range. People who strength train regularly will obviously know that number doesn't mean anything. It's too bad people who "influence" others don't do it with a bit more foresight.0 -
Every time I see such low weight recomendations for women, I always wonder how so many women can pick up a 30 pound child, but not a 10 pound dumbbell.
Most grocery sacks weigh more than those little dumbells.
my PURSE weighs 40 pounds, and I've been lugging that thing around most of my life!0
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