leg workouts on floor only question

[FitSaxe]

As it has been mentioned, one can only perform and do what her/his own ability allow.

I would like to share an inspiring story of a couple lifing for health at their young age over 70! I believe it has not been a smooth sailing throughout their life and I am amazed by their determination. LIFTING for health work!

Here below is the thread.

Rebuilding Mum and Dad

I've been watching this story over the last year or so and it's so inspiring. Makes me glad I started with weights back in my late 20s. Although at that time I wasn't doing much in the way of progressive loading, and certainly not lifting as heavy as I do now, but I at least had the foundations...

cathe.com

 

[FitSaxe]

You do you is what I'm living by.

I like that a lot...... I am happy doing ME.

The OP has asked a question and she deserve an honest answer.

 

[Debinmi]

with increasing weights, the aches and pains started. My back started giving me a little grief and I would take a few days off from working out and just walk. Never had back problems before.

Interesting post @cam64. Thanks for sharing your personal experience.

I've been reading some research on best exercise programs for older adults. Yes, heavier weights do increase strength, however much of the research also showed that joint & pain issues popped up as older people lifted heavier and that resulted in increased attrition in the programs. So the results are really mixed because if people quit due to increased joint or back pain they have no benefits. Some researchers recommended longer days between sessions to mitigate the increased joint and pain issues.

I think the Minimum Effective Dose (MED) that Nabbe47's talked about in his thread may be a key factor in getting the most benefits from heavier lifting as we age. Endurance training (despite what another poster asserts as "fact") can indeed build strength but the workouts are longer and tend to be a bit grueling IMO. However endurance programs can increase strength.

The bottom lines: Do what works for you and your body at this point in life. If it hurts, stop, reassess, adapt or pivot. Which is what Seymour42 is trying to do, and cam64 did. Include more recovery days & consider shorter workouts if lifting heavier weights to mitigate joint and pain issues especially if you are older with wear and tear issues.

ETA: link to @Nabbe47 's thread on MED:

STS 2.0 – New Slow Motion Rotation

Loved STS 2.0 and still do because it is the most well structured series; I have ever encountered, very thorough and well thought out program, right on its goals. Thanks Cathe! I have, however, no intention to repeat it again in its original rotation. It was, for me, highly demanding and too...

cathe.com

 

[FitSaxe]

Would like to reiterate what I have always claimed. A one fix fits all solution for overall health does not exist. Especially when it comes to legs. My moto has always been a mix of various training (periodisation) and rep range despite my preference. That is why I do not favour STS original over STS 2.0. Many study and real-life experiences have proven lifting heavy and super to be effective as far as recruiting and building muscles is concerned. It has also been proven to be beneficial for overall functionality.

Now, one injured individual need to rehab first. That is what floor workout offer. That is one of the floor workout benefits. Many of us here have come across a specific moment to back off various training. BTW I wish the OP a speedy recovery and the best of luck for any future fitness venture or goal.

Now to the JXXXous gaslighters over there, endurance build muscles so does hypertrophy and pure strength. Various study show lifting 10,12 hypertrophy range help in keeping cognitive ability (Dementia!) for older years. So, there is an advantage lifting hypertrophy. It is not just for the “show” you asserted!!!! It is not just for competition We shall all share correct, adequate and useful information for anyone to make her/his informative decision. We shall all do it in a respectful and polite way putting aside any fear, emotional attachment and insecurities. Yes, that my reading! YOU do you!



Here is a helpful information claiming rep ranges are not equal! I love listening to these lady who share important information for over 40 training.

That said whoever want to solely lift zillion 20 reps for the rest of their life, please feel free to build up lactate acid for the rest of your life. Be happy!

 

[Debinmi]

This may be ignored.
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