Stacy sims says to lift heavy. Can you revise the strength portion of the schedule

Dr. Stacy Sims emphasizes the importance of lifting heavy, especially for post-menopausal women, due to changes in hormones like estrogen that impact strength and power. For these women, the focus should be on strength training using heavier weights rather than targeting hypertrophy through high repetitions. This approach involves leaving two to three reps in reserve, allowing women to lift near their maximum capability on any given day. This method promotes central nervous system engagement, which is crucial for strength and power adaptation—benefits previously supported by higher levels of estrogen 1.

To revise the strength portion of a workout schedule for post-menopausal women:

Strength Training (Heavy Days)

• Focus on Compound Movements: Incorporate exercises like squats, deadlifts, overhead presses, and rows. These engage multiple joints and muscle groups, essential for functional strength.
• Repetitions and Sets: Aim for sets of 3-5 reps with 2-3 reps in reserve. This means selecting weights that are challenging but not to absolute failure, ensuring a heavy lifting session 2.
• Frequency: Engage in these heavy strength sessions 2-4 times per week, ensuring adequate rest between sessions to allow for muscle recovery and central nervous system adjustment.

Implementing heavy lifting in this manner helps improve proprioception and potentially attenuates the cognitive decline commonly associated with aging by enhancing neuromuscular connections 2. This revised focus on lifting heavy can also aid in better body composition management and overall longevity for post-menopausal women 3.