the only people who should lift heavy are those with a pulse, period. And the key to lifting heavy is proper nutrition, which is covered in Quick Paleo Meal Prep. Nutrition is the foundation to fitness, and preparing food ahead of time to succeed eliminates options of cheating so check it out. As for the lifting, I’m not saying you need to go find your grandma and tell her to suck it up cause she’s about to board the pain train in route to a 315 bench record. But I think we can all agree that there’s a requisite amount of strength we all need for daily life.
SHOULD GRANDMA LIFT ?
If you care about grandma then she is the first person you should explain this to. The reason elderly people become so frail later on in life is they’ve trained themselves not to move. I don’t mean they’re zen masters and have found enlightenment through days of stationary meditation, but they’ve sat down for close to 6 hours of the 12 hour days for years and have let their legs deteriorate to brittle sticks. The reason it’s so hard for older people to get up is because it’s basically a one rep max squat from a pause every time! Again I’m not saying older people should be thrown under a bar and made to do 5×5 every day, but at least get the functionality back with mobility work and body weight movements that translate to life.
ATHLETES WHO SHOULD LIFT MOST
I’m about to say something that just might get me banned from the internet folks, so strap in! MARATHONERS ARE THE FIRST PEOPLE WHO SHOULD HAVE RELATIVE MAXIMAL STRENGTH AS A PRIORITY. Yup I just said it, and before you virtually crucify me, hear me out. As a runner your main objective is to move your body long distances right? So if your legs have a constant relative strength threshold then it doesn’t matter how efficient you move, you don’t have the POWER to move your body any faster. You may be able to run longer with that training, but not faster because speed is a product of power or force (force=(mass x distance ) / time ). If you take a runner whose max back squat is 115 for 2, and another whose max back squat is 315 for 2, and they train the same outside of strength. Then the one who squats more will move faster AND more efficiently because he’s used to carrying a heavier load, so when he has to move his body around it’ much easier.
If you’ve never lifted over moderately heavy, get your form nailed down PERFECT for the squat, bench and deadlift. Then take 90 days to follow whichever beginner strength program you want. Mark your mile times at the beginning and end of the program, don’t stop running all together but ease up enough to recover.