Dr. Stacy Sims

As we start to get into our mid-30s and onward, we start to have changes in our estrogen, progesterone, and it doesn't quite work for us. Okay. Because now we need to find an external stress that's going to create the same responses that those hormones used to support. Okay. So now we want to look at more of a power-based type training. What does that mean? Yeah. So 30 and up.

As we start to get into our mid-30s and onward, we start to have changes in our estrogen, progesterone, and it doesn't quite work for us. Okay. Because now we need to find an external stress that's going to create the same responses that those hormones used to support. Okay. So now we want to look at more of a power-based type training. What does that mean? Yeah. So 30 and up.

So when you're doing the higher reps, it's more of what we call metabolic stress. So that's more like muscle contraction using fuel. Yeah. But it's not an impetus to build lean mass or to become stronger. Right. So this is where I say the power base. So when we're talking about the spectrum of weights and the reps and sets and stuff, power base is zero to six to eight reps. Oh, I love that.

So when you're doing the higher reps, it's more of what we call metabolic stress. So that's more like muscle contraction using fuel. Yeah. But it's not an impetus to build lean mass or to become stronger. Right. So this is where I say the power base. So when we're talking about the spectrum of weights and the reps and sets and stuff, power base is zero to six to eight reps. Oh, I love that.

So when you're doing the higher reps, it's more of what we call metabolic stress. So that's more like muscle contraction using fuel. Yeah. But it's not an impetus to build lean mass or to become stronger. Right. So this is where I say the power base. So when we're talking about the spectrum of weights and the reps and sets and stuff, power base is zero to six to eight reps. Oh, I love that.

I can do less? Yes, but it has to be heavy. Okay. It has to be heavy load. I like that, but okay. Yeah. So that means that you go and you pick up, say we pick up this 20, right? Uh-huh. And you're like, oh yeah, I can do 10 overhead, no problem. Yeah. Maybe I could do two more. Great. So we call that 10 with two reps in reserve. Okay. We want you to be at a six with two reps in reserve.

I can do less? Yes, but it has to be heavy. Okay. It has to be heavy load. I like that, but okay. Yeah. So that means that you go and you pick up, say we pick up this 20, right? Uh-huh. And you're like, oh yeah, I can do 10 overhead, no problem. Yeah. Maybe I could do two more. Great. So we call that 10 with two reps in reserve. Okay. We want you to be at a six with two reps in reserve.

I can do less? Yes, but it has to be heavy. Okay. It has to be heavy load. I like that, but okay. Yeah. So that means that you go and you pick up, say we pick up this 20, right? Uh-huh. And you're like, oh yeah, I can do 10 overhead, no problem. Yeah. Maybe I could do two more. Great. So we call that 10 with two reps in reserve. Okay. We want you to be at a six with two reps in reserve.

So that means I would have you put the 20 down and pick up those 30s and see, can you do six? Really good. Wow. Not failing form. And then could you eke out two more? Great. That's the weight that we want you to use. Gotcha.

So that means I would have you put the 20 down and pick up those 30s and see, can you do six? Really good. Wow. Not failing form. And then could you eke out two more? Great. That's the weight that we want you to use. Gotcha.

So that means I would have you put the 20 down and pick up those 30s and see, can you do six? Really good. Wow. Not failing form. And then could you eke out two more? Great. That's the weight that we want you to use. Gotcha.

Yeah.

Yeah.

Yeah.

Because they respond well to metabolic stress. As our bodies get older, we need more of a central nervous system.

Because they respond well to metabolic stress. As our bodies get older, we need more of a central nervous system.

Because they respond well to metabolic stress. As our bodies get older, we need more of a central nervous system.

Yeah, but I don't want women who are listening to go, oh, I heard Mel's podcast and I have to go lift these heavy weights and do sprint training. It takes time to learn how to do things well without getting injured. Because, I mean, when we get older, we're more susceptible to soft tissue injury, joint injuries. So I always want women to learn how to move first.

Yeah, but I don't want women who are listening to go, oh, I heard Mel's podcast and I have to go lift these heavy weights and do sprint training. It takes time to learn how to do things well without getting injured. Because, I mean, when we get older, we're more susceptible to soft tissue injury, joint injuries. So I always want women to learn how to move first.

Yeah, but I don't want women who are listening to go, oh, I heard Mel's podcast and I have to go lift these heavy weights and do sprint training. It takes time to learn how to do things well without getting injured. Because, I mean, when we get older, we're more susceptible to soft tissue injury, joint injuries. So I always want women to learn how to move first.