If you are women over the age of 40 this workout is for you. If you are a men at any age this workout is for you. Lifting heavy weights at least once a week becomes especially beneficial for women over the age of 40 because of declining estrogen levels. Estrogen plays a role in maintaining muscle mass, when it decreases in a woman body it accelerates muscle loss. Lifting heavy, stimulates muscle protein synthesis, helping women preserve or increase their muscle mass.

Lifting heavy weights also helps with bone density. By slowing down bone loss you reduce the risk of fractures. Because women over the age of 40 are losing estrogen they run the risk of osteoporosis.

Muscle tissue burns more calories at rest than fat tissue. Maintaining or increasing muscle mass through heavy lifting boosts resting metabolic rate, aiding in better weight management. This can also help with insulin sensitivity, which can help prevent diabetes 2, which is becoming more common in post menopausal women.

Increased muscle strength makes everyday activities easier, reducing the risk of falling and improving balance.

Lifting heavy at least once a week is scientifically justified because it counteracts age-related muscle and bone loss, boosts metabolism, improves functional strength, and supports overall health during menopause and for the rest of your life.

The Workout:

NOTE: If you have not been lifting heavy weights before this workout please consult a fitness professional or if you know how to lift start out with lighter weights and work up in weight so as not to get injured.

Your reps will be significantly less due to needing that outside stress on the muscle and you can’t achieve that with high reps.

4-5 Rounds of 5-8 reps of each exercise (we call it 5 reps with 3 in the tank// meaning 5 reps should be very hard but if you can get 3 more reps in try)

1. Chest Press x5// 3 in the tank
2. Goblet Squat x5// 3 in the tank
3. Deadlift x5// 3 in the tank
4. Rows x5// 3 in the tank
5. Overhead Squat x5// 3 in the tank
6. SL (single leg) Deadlift x5// 3 in the tank (right and left leg)

Remember a warm-up of dynamic movement. lunges/squats/walkout burpees/push-ups. This is designed to build strength and improve bone density. These movements are compound movements, meaning more than one muscle group is working at a time.

Enjoy!!

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