If you successfully lift weights and have seen a change in muscle definition, how long do you train for and how many reps of each?

[vanimal]

Hi, I would really love some advice and thoughts on my current exercise program. I am 49 years old and not particularly fit, although I have been exercising for a few years, 5 days a week.

For the past year, I've been following an exercise program that I started with PT, who I then dropped as I really didn't get on with the plans she was proposing. I felt her weight ranges were too high and aimed at 20-somethings, and not really for me.

I have carried on doing the same exercises she gave me a year ago, which has included weights 3 times a week, but I am finding it too long and too boring/difficult to continue.

I have fixed routines every week on Mon, Weds and Fri.

Mondays are:
Lunges - 4 sets of 12, with 4kg weights (she had me doing 12.5kg weights which I just could not manage so I went back to body weight and then moved on to 4/5kg weights)

Dumbbell squats - 4 sets of 12, carrying 17.5kg weights (I have built up to this but also struggling some weeks with this, today I dropped back to 15kg and found this tough)

Barbell rows (30kg), lateral raises (4/5kg), front raises (3/4kg) and floor press (10-12.5kg) all 4 sets of 12 reps each

This takes me over an hour to complete in the mornings. I have had a 4-week break from exercising, I have started again today and found this so monotonous and time consuming.

On Tuesday and Thursdays I do HIIT classes with an app, they are <30 mins long each, and whilst I am not the fittest person, these are much more doable and are varied. I look forward to these days like they are cheat days, although I do sweat and work hard.

I don't want to give up on weights but is this just too long training with too many reps?

Is my current schedule what is needed to see any gains, or should I be looking to change this up? I don't want to stop weight training, but this is just too long and too monotonous for me to continue with.

My wish list is for shorter sessions with less reps so I can get through them quicker and more effectively, without getting bored or fed up.

Try some of Caroline girvan’s free YouTube programmes. Iron or fuel, perhaps.

To build muscle you need to progressively do more each time - either more reps, heavier weights or better form. If you are continually doing the same thing you’re unlikely to be building muscle.

if you can do four sets of twelve then you’re not lifting heavy enough.

Yes I think I need far fewer reps and keep the weight high. What is a good rep count?

Is this was the Caroline Girvan plan does?

I think you need to find a new coach. I train for strength and not aesthetics but my body shape does change when I lift.

Can you look for a specific strength training coach who will work with you? My coach programs my workouts but there is not much use others sharing their workouts with you in terms of weight and rep ranges as each person is different and at a different stage of the journey.

There is also a board for this topic: https://www.mumsnet.com/talk/the_weights_room

'If you can do four sets of twelve then you’re not lifting heavy enough'

I agree. I usually do 3 sets of 8-12 reps with any weight exercise. If I can do 3 sets of 10-12, then it's time to bump up the weight and start off at 2-3 sets of 6 reps, and build up from there. And lifting heavy should be tough. The last couple of reps should be really challenging

I don't know if CrossFit is an option for you but I find it brilliant for a mixture of cardio and lifting. Every workout is different but plenty of strength training and definitely great for muscle building. Also a really fun and friendly community in my experience.

The biggest change I noticed in my muscle tone was when I started doing CrossFit. If you're finding just lifting weights boring then this might be a good option for you. You'd be able to drop the HIIT classes too as CrossFit combines weights and cardio.

Thank you, I should add that I do weights at home and can't really afford to go to regular classes or have a PT again, so looking for a home-based approach.

Les Mills on line?

For reference I do twice a week, and it’s usually four compound lifts (squat, deadlift, bench, OHP, row) and some pull ups. Then other general activity (maybe a class or a hike and lots of daily walking).

My squat is 110kgs and my DL is 105kgs. I will start with eg 8x65kg squats to warm up. Then do 5x80, 3x90, 2x100 and then 1 or 2 of my near 1RM. I try to push these numbers up each week, depending on where I am in my cycle.

Fucking around with 4kg dumbbells and 20kg squats isn’t going to get you anywhere I’m afraid. It’s about the volume, not just the number of reps.

Lifting weights is amazing because it is so time efficient and I can eat whatever I want. But those last couple of reps have to be fought for and I have to have enough rest to give your muscles time to recover and grow.

One limiting factor about lifting at home is that if you are serious about changing your body shape/composition you will likely be limited by the kit you can have at home.

If you want to lift at home the kit you need to maximise results becomes a big investment relatively early on in the journey, and you need space for it and floor that can withstand.

The alternative is to take a different training approach to body recomposition - but I do not know much about that.

There's a thread further down called something like 'do you lift weights to build muscle or get strong' where we discuss this and I posted a link about rep ranges. It's not the same for strength or muscle building, although there's cross over, and it's not simple. I do different programmes at different times that might focus more on strength and muscle (and technique)

You should be aiming for weights that don’t quite allow you to complete 3 sets of 10 reps, or even 8 if you prefer. Given your other weights for sure 4kg is too light for the lunges.

To build muscle you need to increase either weights or reps each time.
Best range is 8-10 reps and about 3 sets. So start with a weight once you hit 10 reps you increase the weight and aim for 8 reps. Then 9. Then 10. Then increase again. Staying at the same weight you will not see any changes.
Also I would change your split to make it shorter. I would do a push pull legs split so you target multiple muscle groups but in a shorter time period.
A PT is there to push you. If you think it’s too heavy then tell them but it’s meant to be hard and heavy. You are meant to almost fail on the last rep. It isn’t meant to be easy and if it is then again you won’t get anywhere with this. Building muscle. Especially as you age is hard

Also 4kg is nowhere near enough weight for lunges. Your legs are a massive muscle group. If you’re doing 30kg bent over row then you should be looking at the same for squats and lunges if not more. Your legs are infinitely stronger than your back. You just aren’t pushing yourself hard enough. Eg my bent over row would be 35-40kg. My squats are 75-80kg. Lunges around 65-70kg. You’ll get nowhere messing around with tiny weights. You’re literally using more weights for your shoulders which are tiny in comparison to your massive legs which support your entire body

You won't gain without progressive overload, and quite possibly a calorie deficit to reduce fat
But it is absolutely bobbins about them being younger women's weights. Go look for Susan Niebergall on Instagram then come back

If you want a 60 day peloton app trial let me know (open to anyone)
You can cast to your TV or use phone/ipad
Pics attached, there is strength programmes and classes that would give you some good ideas (cancel day 59! If you don't want to pay)

My name is attached so would have to PM anyone who wants it but it isn't a referral so I don't gain anything

'Go look for Susan Niebergall on Instagram then come back'..

Oh she's great 😁

Thank you all for your comments, this has given me real food for thought! I am going to aim for higher weights with lower reps and see how I go with this.

I am restricted with home workouts, I have weights, a barbell and a bench but not enough to get my beyond 40kg RDLs at the moment, so that will be my ceiling weight. They are too expensive for me to buy more at the moment and lack of space to keep them in.

I'm considering switching it up with Caroline Girvan for a bit to try something new (I have not tried but heard good things).

I have also realised my goals are probably not really full body recomposition, I am really just looking for exercise to help me as I age, and ideally that will be 30-60 mins each week day. I need to think about this some more.

I do need to push myself harder and am keen to protect my knees, hence the low squat weight but I can see I need to bump this up now - again perhaps higher weights and lower rep count.

Not squatting will not ‘protect your knees’ that’s a myth. Actually building muscle on your legs by lifting heavy will protect your knees as you will have the muscle to support your joints.
Realistically training at home will only get you so far. You’re better off joining a gym. They are not expensive £20 a month or less for pure gym or JD gyms and they have plenty of decent kit and heavier weight

Agree with the PP that it's getting stronger that will help knees (and all the other stuff that happens as we age). Since getting strong my body moves and feels so much better in day to day tasks, it rights itself so fast if I ever do anything like stumble, which is also much rarer now. Of course that doesn't mean do more than your body is ready for and hurt yourself, but it does mean getting stronger and your body needs to be challenged for that.

Look at Fitness Blender, they have various workouts for free on YouTube/their website, and you can buy programs. I find them very down to earth. They have enough variation to be able to mix it up.

Higher weight and less reps or it just turns into cardio.
My rep ranges are between 1&8 for compound exercises and 8-12 for accessories.
so today I did 3x5 front squats @ 35kg, 5x1 bench @ 40kg, 2x8 bench 35kg, rdl 3x8 @ 50kg, 3x5 pendlay rows @ 55kg and 2x6 roll outs. I’ve just finished being ill and having a deload week so these are lower weights than my usual. My main lifts are set at around 80% of my one rep maxs.
Progressive overload is the key, every week the weight goes up by 1-2.5kg and if I can’t I’ll add reps in.

I agree with pp. You need progressive overload, fewer reps and heavier weights especially for legs, back and chest. I rarely do all my sets on the same weight either (would have to be because I was trying to fix a technical issue or doing rehab). Usually I do 3-7 sets of 2-10 reps (I train calisthenics which can mean more sets) with maybe 15 for the warm up set.

If you can I would join a cheap gym and follow something like MegSquats before the barbell programme.

HIT is great but won't build muscle or much strength.

Rep ranges for strength and muscle explained here https://www.nerdfitness.com/blog/the-correct-number-of-reps-per-set-in-the-gym/.

And if anyone in coaching capacity tells you to go lighter and not challenge yourself (safely), because you are a 49 year old woman, walk away. I started strength training at 51 and am now 58 and can bench press 50 kg, and do a couple of 10kg weighted pulls ups. I've done loads else in the meantime including boxing and had a load of fun. My age does mean I choose what to focus on to maximise recovery and minimise injury risk - for me that is strength, with enough cardio to support it and my general health and fitness fitted in.

Megsquats's app isn't free and tbh her free youtube content doesn't seemed aimed at beginners. I thought the starting strength app was good, simple, not time consuming, free and its highly regarded.