#114: Do women HAVE to lift heavy?
Fit Body, Happy Joints ®
English - May 18, 2023 04:00 - 31 minutes - 21.5 MB - ★★★★★ - 794 ratingsFitness Health & Fitness Education Self-Improvement Homepage Download Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Do women HAVE to lift heavy to see muscle growth and stay strong as we age? The answer in Shannon's perspective: no. Current literature suggests that you can use a wide variety of loading ranges, and still see muscle growth and results. Shannon explores why this is being recommended and challenges the idea that you have to lift heavy to improve body composition, improve muscle mass, and stay healthy as you age.
0:00: Introduction
2:07: Do you have to lift heavy to see results?
4:24: Should perimenopausal women do hypertrophy or strength training?
7:55: Hypertrophy and strength gains cannot be fully separated
9:05: Muscle fiber recruitment
10:00: Mechanical load to the muscles
11:54: Heavy lifting and joint health considerations
14:12: Changes that occur during peri- and postmenopause
19:40: Lifting heavy weights is not required for a strong muscle stimulus
25:22: Summary
Study referenced
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