Does your workout change if your end goal is strength vs. weight-loss over 50?
Yes! It does!
However, there is one exception where you’ll train the same REGARDLESS.
Let’s go through the differences, and exactly how you’ll adapt your workouts to maximize your results.
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HOW TO WORKOUT FOR STRENGTH OVER 50
For strength, the end goal is to lift heavier.
To do this, you have to cycle yourself into lower weight training repetitions ranges.
For example, you could do cycles of anywhere from 6 repetitions of heavy weight, all the way up 12 repetitions.
If you get to the end of your repetition range, and you could still continue to lift, then the weight is too light to elicit strength.
That is, if you want to reach 12 repetitions, but you could continue to 15 or 20 or even 30 repetitions, the weight was too light.
You know that saying “in order to succeed, you must fail” , while I love this metaphor for life, it also rings true for your weight training for strength.
Your strength goal lies on the other side of failure. The weight has to feel heavy enough that you can’t lift it anymore.
If you consistently lift to failure, your body prepares to lift heavier by enhancing lean muscle, by enhancing powerful hormones like growth factor which help you build and maintain lean muscle.
(and ladies, no you won’t bulk up, it’s physiologically impossible for us to bulk up, we have 45 fold less testosterone than men).
So, when it comes to strength vs weight loss over 50, strength equates to heavy repetition ranges, you definitely won’t bulk your muscles, but you’ll maximize your lean muscle to be your strongest, fittest self!
HOW TO WORKOUT FOR WEIGHT-LOSS OVER 50
For weight loss, your workout will consist of cycling yourself through lower repetition ranges to enhance lean muscle, which does cause strength, but also revs up the metabolic rate, but you don’t stay in these cycles long.
You have to switch your repetition ranges to higher repetitions, in order to lean out the lean muscle and maximize fat loss.
You will also add various forms of cardio to your plan too.
Over 50, High intensity interval training (which are short bursts of higher intensity cardio, followed by various rest times) coupled with higher weight training repetitions ranges yields the best results lose weight over 50.
In fact, the combination of weight training with high intensity interval training specifically targets menopause related belly fat.
Not to mention, this combination balances hormones that are often disrupted during menopause, such as higher stress hormone cortisol and insulin which are not only detrimental to your health, but also add fat to the belly when not in balance.
SO, DOING THE WEIGHT TRAINING AND HIIT COMBO IS A SUPER WIN FOR WEIGHT LOSS ALL AROUND!
With weights, you’re looking to be in a range of 15 repetitions and whether it’s with your weight training workout, or separately on off weight training days, you’ll want to incorporate high intensity interval training.
As you can see, for strength vs. weight loss over 50, while strength has you cycle in lower repetition ranges, weight loss asks for higher repetition ranges and cardio combined.
THE ONE EXCEPTION!
WHEN STRENGTH AND WEIGHT-LOSS USE THE SAME WORKOUT
There was one exception when strength and weight loss unite into one common workout plan,
That’s when:
- You’re just getting started with consistently weight training after years of inactivity,
- You’ve never really starting a workout plan
- You’re just dabbling with weight training here and there without the true consistency that would give you lasting and effective results.
If you’re just starting out, you first have to build a solid foundation of weight training which conditions your body and allows your body the ability to adapt to weight training.
In other words, you can’t start with 6-12 repetitions and heavy weight for strength. You have to begin at a lighter repetition range.
Both weight loss and strength will begin with the 15 repetition range. You’ll need to cycle yourself through a few 15 repetition ranges in order to allow your body to truly adapt to exercise.
If you’d like to learn how, check out this blog post below:
Start Exercise After Years of Inactivity: Your Easy Over 50 Fitness Plan