Programming

[Outstanding]

For an "elderly", arthritis-ridden, painful beginner, are "work sets" supposed to be three sets of five (except DL) after warmup sets?
I've been doing medium to rather heavy warmup sets (3 sets), and then 1 set of 5 of my highest weight, my work set.
No pain, but definitely feeling it the next day with soreness.

[johnnys]

For an "elderly", arthritis-ridden, painful beginner, are "work sets" supposed to be three sets of five (except DL) after warmup sets?
I've been doing medium to rather heavy warmup sets (3 sets), and then 1 set of 5 of my highest weight, my work set.
No pain, but definitely feeling it the next day with soreness.

How long have you been at it, and what weights are we talking about? Delayed onset muscle soreness (DOMS) usually goes away after a couple weeks on the program, unless you have a hiatus. Tendonosis-type soreness is a different thing, but is more likely exposing form problems than volume issues. Arthritis has been known to improve with training.

The book is pretty clear about light warmups (bar only) so you may need to re-read (or buy the book) and consider Barbell Rx, as it suggests more light warmups for our demographic.

[VikingCellist]

For an "elderly", arthritis-ridden, painful beginner, are "work sets" supposed to be three sets of five (except DL) after warmup sets?
I've been doing medium to rather heavy warmup sets (3 sets), and then 1 set of 5 of my highest weight, my work set.
No pain, but definitely feeling it the next day with soreness.

How to Warm Up - Baker Strength Coaching

Now, order this: The Barbell Prescription | The Aasgaard Company

[Outstanding]

Thanks VikingCellist
The book is on order. (Actually The programming book and the Rx book are both ordered). Waiting for them to arrive.
In the meantime I have read SS through several times and highlighted/underlined a lot of it.
Good explanation of the warmup. I appreciate that.

I guess my basic question is: should a 59 year old woman beginner be doing 3 sets of 5 for "work sets" like a young man would do?

[johnnys]

Yes she should. It won't last as long as it would for a younger or more male beginner, but the program works.

[Outstanding]

Thanks johnnys.