I’m coaching a powerlifting program for women called Iron Ladies. These gals are mostly between mid 30’s and 40s. Lifting has been new to most of them, and it’s been so much fun as they refine lifting mechanics, learn about increasing and decreasing load, and incorporate accessory moves. They’re getting strong now so they can stay strong for a lifetime. Smart overload, progression and regressions are built in, along with appropriate recovery.
I know it might seem really weird that a 71 year old woman coach is following Arnold Schwarzenegger’s newsletter, but he’s got solid, and simple training advice.
I’ve been getting Arnold Schwarzenegger’s newsletter since he launched it over a year ago. We’re totally on the same page about strength training. Good advice is ageless, and not gendered.
With 60 years training in the gym, Arnold is an expert. But he says even though sometimes people want him to decide for them what weight to lift, he says it’s a bad idea.”The way to make progress is trial and error,” he adds. “I might oversell you or undersell you.” It’s so true. The individual lifter has to be able to know what feels like the appropriate weight within any workout, and communicate that with the coach.
Lifters should be encouraged to experiment over time, through workouts using weights and reps that work for them to see progress.
You need to feel what you’re doing. It’s called Rate Of Perceived Exertion – on a scale of 1-10.
Some weight lifters and coaches use precise calculations of percentages. That can work for some, but that isn’t always the best strategy – taking note of how you feel with your workout is the best way to measure your weight and reps. Being keyed in to how you feel to determine weight and reps is also great mental training.
- The first rule of lifting is that “when the reps go down, the weight goes up, and vice versa. The weight goes down (like in a drop set) the reps go up.”
2. And secondly, the last two reps should be very hard, but you get them done with effective mechanics. Get sufficient rest (2-5 min), then adjust weight and reps, or leave them the same for another round (synonymous for “set”), or that’s a wrap and the workout is done until next time.
This is a good explainer of Rate Of Perceived Exertion
RPE Scale
- 10 — At your max, you have no more reps.
- 9 — There’s another rep in the tank, but it’s a grind.
- 8 — You’re beginning to hit your 2-4 rep stride.
- 7 — Often, a weight one can move with power (5-7ish reps).
- 6 — Weight that one can move quickly for speed work (+/- 8 reps pending on speed/training goal).
- 5 — A weight that you might warm ups.
- 4 & below — Light weight that can be used for mobility, recovery, and form emphasis.
Arnold says, “The gym is your lab.” Experiment in the lab.
It’s ok if you choose a weight that feels light, next round or next time you train you’ll know that you can add weight and adjust reps. It’s also ok if you choose a weight that’s heavy, but have to stop before you hit your predetermined reps. “You learned!”
He also advises a gradual approach. Example: “Take the weight you did for 8 reps and add 5 pounds and see how you feel for 5 reps,” he continues. “If it’s too easy, you can add another 5 lbs.”
The strength training strategy that works for Arnold also works for me, and for my clients.
Thanks Ahhhhnold!
Onward!
x
Polli
