lisaPower
New member
Hello, everyone! I'm new to the forum, but my husband suggested I post about my journey in strength training and share some insights. I'm a nearly 43-year-old woman, and I'm focusing on leaning down while building strength. At 5'2" and currently weighing 160 lbs, it’s definitely a bigger challenge than when I was younger.
About a year ago, at 52, Mother Nature decided to pause my hormones, and with that came hot flashes, belly fat, weight gain, and brain fog. I started hormone replacement therapy, which has helped with some of the symptoms, but the unwanted weight gain has been a struggle.
I've been into weight lifting since I was 20 (back in 90s), thanks to my husband, who got me hooked. In the mid-90s, we did a lot of research and experimented with short cycles of low doses of testosterone and some "female-safe" steroids, which helped me gain strength and muscle mass. But I’ve always been self-conscious about my body. As a short woman with a naturally big butt and thighs, I’ve struggled with body image, always wanting my upper body to match my lower.
Over the years, I've tried various diets like Body Opus (back then) and now follow a keto approach with carb loading every 2-3 weeks on weekends. After having my son, I took a break from serious training. But then I got back into it and entered my first powerlifting competition at 45 years old in the Masters 72kg class and did really well. In 2016, I qualified for Raw Nationals, and in 2018, I made the podium at Nationals, which was a huge achievement!
Here are some of my best lifts:
- Squat: 275 lbs
- Bench Press: 176 lbs
- Deadlift: 385 lbs
- Bench Press PR: 182 lbs
However, after the Nationals, I had some medical setbacks, including a pinched nerve in my neck and lumbar issues, which made training difficult. Then, with the onset of COVID-19 and gyms closing, I had to stop training for nearly two years. But now, I’m focusing on getting back to strength training, especially squats and deadlifts, with the goal of getting my weight back down to around 145-150 lbs (currently 158 lbs and 24% body fat).
Training & Nutrition:
Since April 2024, my husband and I have followed the keto diet, with occasional carb-loading. We also started intermittent fasting in August. On June 30th, I added a mini cycle of 50mg Test and 50mg EQ for 5 weeks, and since then, I’ve seen some strength improvements. Currently, I’m considering adding Anavar and a small amount of Test for another cycle soon.
Here’s an update on my recent workouts:
Leg Day (9/21):
- Cybex Leg Press (Narrow Stance): 360x15, 410x10, 450x12
- Straight Leg Deadlifts (Smith Machine): 20x12x4
- Leg Extensions: 115x15x3
- Hamstring Curls (Seated): 97x12, 97x15
- Ab Machine: 95x12, 13
Back Day (9/22):
- Hammer Rows (Single Arm): 145x6, 160x7x2
- Reverse Grip Seated Row: 115x10x2, 120x10
- Lat Pulldowns: 100x10, 115x10, 130x7
- Shrugs (Seated): 90x15, 90x15 superset with 90x12 standing
- Rear Delts DB: 12.5x15x2
- Bicep Machine Preacher Curls: 35x12, 40x10x2
- Cardio: 22 min StairMaster, 14 min Treadmill
Chest Day (9/25):
- Hammer Incline Press: 110x9, 120x9, 140x6
- Low Cable Crossover: 7x12x3
- Seated Dip Machine: 151x15, 165x12, 106x35
- Tricep DB Kickbacks: 20x15x2, 22.5x12
- Reverse Grip Tricep Pushdowns: 30x12, 40x13x2
- Lateral Raise Machine: 50x11, 20x25
- Ab Machine: 95x13, 90x16
- Cardio: 17 min StairMaster, 10 min Treadmill
Looking Ahead:
I’m excited to get back to heavy lifting and work towards my goals. Despite the hurdles and age, I’m still making progress, and I’m really optimistic about the future. I’d love to hear from others, especially those in their 50s or older, about how they manage strength training, diet, and recovery as they age. If anyone has tips or similar experiences, feel free to share!
About a year ago, at 52, Mother Nature decided to pause my hormones, and with that came hot flashes, belly fat, weight gain, and brain fog. I started hormone replacement therapy, which has helped with some of the symptoms, but the unwanted weight gain has been a struggle.
I've been into weight lifting since I was 20 (back in 90s), thanks to my husband, who got me hooked. In the mid-90s, we did a lot of research and experimented with short cycles of low doses of testosterone and some "female-safe" steroids, which helped me gain strength and muscle mass. But I’ve always been self-conscious about my body. As a short woman with a naturally big butt and thighs, I’ve struggled with body image, always wanting my upper body to match my lower.
Over the years, I've tried various diets like Body Opus (back then) and now follow a keto approach with carb loading every 2-3 weeks on weekends. After having my son, I took a break from serious training. But then I got back into it and entered my first powerlifting competition at 45 years old in the Masters 72kg class and did really well. In 2016, I qualified for Raw Nationals, and in 2018, I made the podium at Nationals, which was a huge achievement!
Here are some of my best lifts:
- Squat: 275 lbs
- Bench Press: 176 lbs
- Deadlift: 385 lbs
- Bench Press PR: 182 lbs
However, after the Nationals, I had some medical setbacks, including a pinched nerve in my neck and lumbar issues, which made training difficult. Then, with the onset of COVID-19 and gyms closing, I had to stop training for nearly two years. But now, I’m focusing on getting back to strength training, especially squats and deadlifts, with the goal of getting my weight back down to around 145-150 lbs (currently 158 lbs and 24% body fat).
Training & Nutrition:
Since April 2024, my husband and I have followed the keto diet, with occasional carb-loading. We also started intermittent fasting in August. On June 30th, I added a mini cycle of 50mg Test and 50mg EQ for 5 weeks, and since then, I’ve seen some strength improvements. Currently, I’m considering adding Anavar and a small amount of Test for another cycle soon.
Here’s an update on my recent workouts:
Leg Day (9/21):
- Cybex Leg Press (Narrow Stance): 360x15, 410x10, 450x12
- Straight Leg Deadlifts (Smith Machine): 20x12x4
- Leg Extensions: 115x15x3
- Hamstring Curls (Seated): 97x12, 97x15
- Ab Machine: 95x12, 13
Back Day (9/22):
- Hammer Rows (Single Arm): 145x6, 160x7x2
- Reverse Grip Seated Row: 115x10x2, 120x10
- Lat Pulldowns: 100x10, 115x10, 130x7
- Shrugs (Seated): 90x15, 90x15 superset with 90x12 standing
- Rear Delts DB: 12.5x15x2
- Bicep Machine Preacher Curls: 35x12, 40x10x2
- Cardio: 22 min StairMaster, 14 min Treadmill
Chest Day (9/25):
- Hammer Incline Press: 110x9, 120x9, 140x6
- Low Cable Crossover: 7x12x3
- Seated Dip Machine: 151x15, 165x12, 106x35
- Tricep DB Kickbacks: 20x15x2, 22.5x12
- Reverse Grip Tricep Pushdowns: 30x12, 40x13x2
- Lateral Raise Machine: 50x11, 20x25
- Ab Machine: 95x13, 90x16
- Cardio: 17 min StairMaster, 10 min Treadmill
Looking Ahead:
I’m excited to get back to heavy lifting and work towards my goals. Despite the hurdles and age, I’m still making progress, and I’m really optimistic about the future. I’d love to hear from others, especially those in their 50s or older, about how they manage strength training, diet, and recovery as they age. If anyone has tips or similar experiences, feel free to share!
