Ladies squat and deadlift?
Goober1142
Posts: 219 Member
I'm a 59 year old woman and have been weightlifting for three years. I usually cycle the NROL programs which include lots of squats and dead lifts. Heaviest squats with low reps are 70 pounds, same for dead lifts. High reps are about 50 pounds. I could probably do more but I don't want to hurt myself. So question is for ladies in my age group. How much weight do you use?
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Replies
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My heaviest squat was 255 and DL 315... for reps I'd say 225 squat was my heaviest and 260ish deads. I'm 366
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I'm 34 but I've never gotten above 70 x1 for squat (hit 170 deadlift). I have really poor hip mobility and squats are a big struggle for me.1
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I'm not quite in your age group yet (just turned 45) but I took up powerlifting a couple years ago when I was squatting and deadlifting around 100 lbs and am currently 3 times that much now. That's after running specific strength cycles to build strength in those lifts.
If I was not training for competition I would probably keep then low volume at a little over my bodyweight and high volume around 70-80% of that.2 -
54 years old, only did standard squats and deadlifts for a few months before my program moved to harder variants that lowered my max weight, but before that my max squat at three sets of 8 reps (don't know if you consider that high reps or not) was 90 pounds, and my max deadlift at 3X8 (well, more like one set of eight, one set of seven, one set of six) was 125 lbs.
I'm not really sure that what other people your age are lifting is a good way of determining what's a safe weight for you to lift without injuring yourself. Why not just add another 5 lbs to your high reps, lift carefully and with good form, and stop when you can't do another rep with good form?3 -
Wow, you ladies are awesome! I squat and deadlift 2 to 3 times per week and I have never tried to add so much weight to the bar. Maybe that's why I am not building my glutes as fast as I would like. I only squat with 50 including a twenty pound bar and I dead lift 70lbs. I feel like such a weakling. And I'm 40 btw.0
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42 years old. Squat 215 lbs, deadlift 340.6
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38, been lifting for about 8 months. sl 5x5 max is squats at 125# and deadlift at 145# but not currently there as deloading after vacation and being sick. it gets difficult for me in squats at about 115# to where i worry about form but hoping on this cycle to get to 150# by end of summer.0
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I'm 50, max squat 250, max deadlift 315. I also have arthritis in my knees. As long as you use good form and do mobility work, you will not hurt yourself. I've done powerlifting meets with lifters in their 60's.5
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I'm 62. I do goblet squats around 35-45 and dumbbell squats around 40-50, so neither of these are comparable to a back squat with bar. I was up to 110 on my DL, but I'm going back down to fix some form issues I identified when I videoed myself. It's fun and challenging, but you really do need to be careful!0
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Soon to be 24. I've been powerlifting for 2 years now. My current numbers are: 265/130/265 (squat/bench/deadlift).
Could be farther ahead with my lifts. I've had to rebuild my squat at least twice, due to working on form or due to injuries.1 -
I did Olympic weight lifting for almost two years. I was 44 or so at the time (now 49). Our instructor worked more on form and technique than we did on how much we could lift. I cannot remember what amount I used to deadlift. I used 125 to squat but we never tested to see 'how much' I could squat. I can leg press twice my body weight, so probably more than 125.0
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I am 63. 5'1, 102lbs.
My squats are low at 35lbs as I have a knee that locks under pressure (mangled car crash when young). I am building it but at a slow rate.
My 3x12 DL is 105. I am supposed to be upping it next week (3x8, 115)but life, and a maybe vacation, have got in the way. I will be taking a break until mid July at the earliest and when I get back will probably start the DL at 95 or lower. Depending on how things go.
I do AllPro and am in no rush as I am always getting detoured and having to backpeddle. I have been doing it for over a year, but life has got in the way of consistency.
Remember, heavy lifting is lifting what is heavy for you.
Once that penny had dropped, and I realized I didn't have to start by moving 100 lbs, I started low and went at my own pace.
Don't compare yourself to others.
Cheers, h.8 -
5'3/135lbs/36 yos: I've done 185 on squat (testing Sunday...shooting for 195). I've pulled 260 on deadlift a couple of times. Last weekend, I got 270 to my knees...and dropped it. I was ecstatic that I got it that far!0
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I am 48, and really hate comparing whats heavy for me to what others ladies heavy is for them. If its heavy for you, then its heavy!
If you have specific strength goals, train for that!8 -
As long as you use good form and do mobility work, you will not hurt yourself.
I'm going to going partially disagree and say that doing those doesn't guarantee being injury-free. Almost no one has perfect form on every single rep, and all it takes is one small error to cause problems.. especially with those who have preexisting physical issues. As the weight increases, tighter & tighter tolerances in form are required to avoid injury. It's sort of like driving at highway speed vs. race track speed. Not everyone has the skills or hardware to safely go past the point where their intuition feels is safe.Goober1142 wrote: »Heaviest squats with low reps are 70 pounds, same for dead lifts. High reps are about 50 pounds. I could probably do more but I don't want to hurt myself.
You currently have enough strength to handle almost any task outside the gym. I don't know what your overall goal is, but if you choose to lift more, consider getting your form checked by a good personal trainer, and repeat periodically after you've gone up in weight.
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My heaviest squat right now is 125 LBs but I am prepping for a competition so I'm doing 4x12s right now, that weight will go up over the next couple of months as my reps come down. My heaviest deadlift was 200 LBs, one and only. I don't want to risk my back!!! I am 48.1
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Shouldn't we be comparing dumbbell colors instead?6
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heaviest squat was 225, deadlift was 310. 31 years old.2
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If you're interested in progressing there are plenty of free programs online. There's Smolov, DUP, Wendler 531.1
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Ironandwine69 wrote: »Shouldn't we be comparing dumbbell colors instead?
Hot pink all the way. Oh wait, that's the color of the highlights in my hair. D'oh!
I started lifting about 6-7 mos ago. My highest squat tested was 170lb, about the same for deadlift.1 -
I just started lifting! Been at it about 8 months. I'm 5'10" and 27. Right now I can squat 155 lbs. I haven't tested my heaviest deadlift. Isn't there an estimate or something out there about the ratio for weights for deadlift versus squat? Love lifting by the way1
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1LonelyRose wrote: »Wow, you ladies are awesome! I squat and deadlift 2 to 3 times per week and I have never tried to add so much weight to the bar. Maybe that's why I am not building my glutes as fast as I would like. I only squat with 50 including a twenty pound bar and I dead lift 70lbs. I feel like such a weakling. And I'm 40 btw.
37 and at the same weights as you.
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Seriously? I'm 27 and I can barely lift 50-60lbs at all lol I don't even know 100% what deadlift means though or how to squat with weights that big... I almost injured myself doing 35lbs on a chest press and 100 on a leg press today - it was too heavy.0
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Verity1111 wrote: »Seriously? I'm 27 and I can barely lift 50-60lbs at all lol I don't even know 100% what deadlift means though or how to squat with weights that big... I almost injured myself doing 35lbs on a chest press and 100 on a leg press today - it was too heavy.
How much you lift compared to other people is not important. *kitten*, I can not even touch the weights I used to lift 5 years ago.
What's important is that you put 100% of yourself in every moment, lifting 50 or 500 lbs. Form is way more important than weight.1 -
I'm 64 and love cross fit and dead lifts, squats, and cleans, etc. But I don't post my stats. I find the competition isn't good for me, because I loose my form, which can cause injury. (I'm really competitive in many parts of my life like work). At crossfit I focus on form, and I've seen a lot of improvement. Love the sound of weights hitting the floor!4
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I'm 58, started powerlifting in October 2015. My current 1RM for squats is 210 lbs. and DL is 285 lbs. I'm 5' and weigh 138 lbs. I haven't tested my 1RM since my meet the end of March so I'm sure it's higher than those numbers3
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I'm in my 30s. Squat 240, Deadlift 300.5
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cushman5279 wrote: »My heaviest squat right now is 125 LBs but I am prepping for a competition so I'm doing 4x12s right now, that weight will go up over the next couple of months as my reps come down. My heaviest deadlift was 200 LBs, one and only. I don't want to risk my back!!! I am 48.
Do you pull sumo or conventional? Sumo is less stressful for your back than conventional.4 -
Wow! You ladies rock! I'm going to try for a little more weight...0
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