I spent most of my work life driving process improvement in various organizations. For the past 30 years, that has centered around continuous improvement using lean tools and concepts. The idea of continuous improvement is ingrained in my business life and personal life. The journey may or may not get easier……but only you decide when it ends.

Lifting heavy is a foundational principal to Married Red Pill and is part of the beginning trinity of lift, STFU and read/implement. It can be the easiest, because it is all you and your discipline to the process. And let’s face it, lifting heavy weights, making process, seeing the progress and feeling better each month can be a great motivator.

I am not going to talk about heavy lifting in general. That has been covered here often and well. Here is a good overview of lifting programs by /u/bogeyd6.

What happens when injury, disease, pain, body condition and/or your doctor tells you no more heavy lifting…maybe temporary…maybe permanent.

January 2019, I found I have an ascending aortic aneurysm. The artery coming out of my heart was more than twice as large as it should be, like a balloon that could burst. No more heavy lifting until my operation in June. After that I will not be able to lift heavy for my recovery period….maybe never.

Ascending aortic aneurysm. The words from my doctor hit me like an anvil hitting the Coyote in the Warner Brothers cartoons. As I searched for lifting alternatives, I found research showing that one could get most of the benefits of a heavy weights, low reps program with lighter weights and higher reps. I could use lower weights at 15, 20, even 25 reps and still produce good gains. Not the same as lifting heavy...but gains with a program that fits my circumstances.

This is one of best articles I found on the subject as it covers a number research tests on this subject comparing low reps, heavy weight vs. high reps, lighter weights. Here is part of the conclusion:

The fact that it’s possible to gain with higher reps and lighter weights doesn’t necessarily mean that it’s a good idea to do so.

Remember, in terms of muscle growth at least, there were no discernible advantages to the light weight high rep protocols. They didn’t lead to superior gains in size or strength. But each set took twice as long to complete.

Plus, lower reps and heavier weights still win the day as far as gains in strength are concerned.

What it does mean is that the range of repetitions you can use to build muscle is a lot wider than previously thought.

Most studies out there show very similar gains in muscle size across a variety of rep ranges.

That gives you a lot more choice about the type of training you do.

We aren’t alone in being forced to change our workouts. Forget the 710-lb. deadlifts and 470-lb. back squats — workouts look a little different for Arnold Schwarzenegger these days.

Squatting and all those kind of like heavy leg exercises, I can’t do anymore. My knees are shot. I have to protect my knees because I want to go skiing.

The machines that you have today, I wish that I could have used them in addition to what I did, because they’re really amazing. A guy like myself who had shoulder surgery, hip surgery, knee surgery — they can always find an exercise around the injury that I could do.

So I cannot do dumbbell lateral raises anymore, but I can go and find the machine that does exactly the same thing and I have no pain.”

Arnold’s version of continuous improvement.

I am currently working the SL5x5 plan, but doing 5 sets of 15-20 reps. Basically, I am changing 5x5 to 5x20. I may not be setting 1 rep max personal records, but with the circumstances I have today, I am getting stronger, looking better, feeling better. My plan has changed. I am not going to get that 5x5 225 pound bench press before June. Some of my goals are revised, but still a plan I am working on.

I am not a doctor, not an expert, not a fitness guru. Just lessons learned from 40+ years of running, lifting heavy, bodyweight fitness, HIIT routines…and now lifting lighter weight, higher reps. But you do you…follow your plan…build your life. And always check with your doctor before taking off on any new program if you have health issues.

Some of you may be thinking, hey noaarpforme, you are 62 years old, does lifting really have a benefit at that point? And if it does, will anyone notice? Does SMV apply at 60+?

Everything you read from the sidebar and Married Red Pill, Rian’s daily email, etc…it all applies at 60+. My body has changed, I like to think I am wiser, kids are grown and out of the house.

I still love sweating through a good workout, hanging out with friends, a night out on the town, passionate sex multiple times per week, a tasty keto meal, a little too much rum, rock n’ roll cranked up to 11 and the latest Avengers movie.

And yes, women still check out an average dude who is lifting, well dressed, confident and has a bit of game.

OK, the iron is calling and those weights won’t lift themselves.……

PS. Deep appreciation to all the regular contributors on Married Red Pill and AskMRP. I learn from you guys every week. Continuous improvement; the journey never ends. Rock On!