Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Why Women Over 40 Don’t NEED to Lift Heavy to Fight Osteosarcopenia (Megan Dahlman) | Ep 349
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Is your doctor telling you to “lift heavy” but you don’t even know where to start? Wondering how to build strong bones without ending up hurt or overwhelmed? Curious if weighted vests actually do anything for bone health?
I brought Megan Dahlman back to the show to answer these questions and more. Megan is a strength coach who specializes in helping women over 40 build muscle, improve mobility, and fight back against a condition called osteosarcopenia. We talked about the risks of jumping into heavy lifting the wrong way and how to progress smartly and safely from bodyweight to weights.
Today, you’ll learn all about:
2:50 – What is osteosarcopenia?
6:38 – How muscles and bones work together
11:28 – Why “lift heavy” can backfire
18:21 – The best place for beginners to start
23:11 – The truth about weighted vests
28:20 – What’s the minimum effective dose?
36:39 – Should you train for power too?
42:04 – Sample training structures that work
51:55 – Home vs. gym: how to decide
55:50 – Where to start with Megan's program
Episode resources:
- Training program – Jumpstart 30
- Youtube: @vigeofit
- Instagram: @megandahlman
- Facebook: @vigeofit
- Website: vigeofit.com
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