Dr. Vonda Wright

Because if I get to near failure in four reps, meaning with good form in the power lifts that I do, I can do, let's do bench press.

I can do four reps of bench press

And I'm almost a failure.

I can eke out five.

It's going like this.

One side's going down.

But I'm not doing six.

So to get to this place where I'm capable of lifting heavy, if you're starting from zero, it takes time.

When I decided to recompose my body after perimenopause, I had lifted most of my life.

I knew how to do it.

I just went to trying to lift heavy.

But if you're stepping away from the couch for the first time, you need to work through lifting light first, learning how your body works, learning the proper lifting technique before you attempt these.

And then this is a great time to hire a trainer to show you because technique is critically important when you lift heavy.

Yeah, I think there's a lot of ways.

And so I base my lifting and the lifting that I prescribe for people on powerlifting.

The upper body push-pull, so some kind of bench, some kind of weighted pull.

lower body push ball, which means squats and deadlifts.

I prefer myself and for people to do them with bars and iron.

You can do them with free weights.

So those are the four core lifts that we do the heaviest, four reps, four sets.