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Posted
2 hours ago, South Austin said:

I've preached this before, but everything I read about the importance of weight training as you get older emphasizes glutes.  It's one of the largest muscle groups in your body, and their often neglected or underutilized because (a) people tend to focus on quads and hamstrings, and/or (b) people have sedentary jobs where they do a lot of sitting. Strong glutes help with mobility and balance, and better alignment and stabilization of hips and knees.  

I had always included the dreaded leg day into my weight cycle, but since reading more about the importance of glutes for longevity, I've incorporated stuff like lunges, split squats, and glute bridges to better focus on glutes.

tl;dr version: Work dat ass.

we are all over the lunges, regular lunges, reverse lunges, side lunges, diagonal lunges, knee drives after lunges, step ups after lunges, step ups and knee drives after lunges.  squats? fuck squats, squat walks, sumo squats, wall squats, regular squats, squats I don't know what to call them, leg press with proper form to get those glutes. we're all over it, frankly being a tall drink of water the ability to lunge for the ball is a super power *if* I can stay low. so a lunge move is super critical for my game.  hit that fucking lunge back hand dig for a winner not just to get it back over the net - like a jagged dagger in their heart. fuck you, I win. roar! 

so the strength is coming and I think it may even be the added strength and my myofascial tissues or whatever are having to adjust and they are like fuck you pay me right now.

Posted
3 hours ago, South Austin said:

I've preached this before, but everything I read about the importance of weight training as you get older emphasizes glutes.  It's one of the largest muscle groups in your body, and their often neglected or underutilized because (a) people tend to focus on quads and hamstrings, and/or (b) people have sedentary jobs where they do a lot of sitting. Strong glutes help with mobility and balance, and better alignment and stabilization of hips and knees.  

I had always included the dreaded leg day into my weight cycle, but since reading more about the importance of glutes for longevity, I've incorporated stuff like lunges, split squats, and glute bridges to better focus on glutes.

tl;dr version: Work dat ass.

Well, at least the fucking peloton my wife made my buy and never fucking used is good for something (glutes). 

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Posted
On 6/12/2025 at 10:01 AM, troph said:

my personal trainer thinks part of it is mismatched strength - weak core, strong quads, and weak hamstrings and glutes and over use of my lower back to compensate for the weak parts. so working at bringing up the glutes and hamstrings up to par.

 

Have you considered compound lifting? Has your trainer? 

Posted
6 hours ago, F250 said:

 

Have you considered compound lifting? Has your trainer? 

Pretty much all we do. I use the weight room separately but with her it’s interval training - exclusively compound exercises with weight.

Posted

Daughter is going in to 8th after summer and started getting in to sports and weights this past year. She was really wanting to go to the gym but couldn’t until she hit 13 a couple months ago. She maxxed at 65 on bench and 75 on squats at the end of the school year. We had a couple not so constituent weeks followed up by 3 good l consistent weeks. She really enjoys going, and we walk the mall afterward drinking protein shakes. As my wife said when we were talking about signing her up for the gym you only get one time in your life to do it.
 

She hit 65 for 7 in her driest today on bench and 65, and she got 65 3x10 on her last squat work out. She’s excited about her gains. Told her my goals are 100 and 135 for the end of the summer for her. Might be a stretch but something to shoot for. And she’s been making me do my pt for my back while we’re there. Been a great experience. 

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Posted

Asking a novice to almost double their squat in 6 weeks is an interesting tactic for sure. I would focus more on proper form and understanding how to activate the targeted muscles before pushing the weight, but I’m just a dummy from the internet.

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Posted
On 6/21/2025 at 6:52 PM, UT_OB1 said:

Yes you are since you clearly can’t read. And for assuming I’m not doing those things. 

You literally stated that your goals for her were " 100 and 135". Don't give kids goals like this. 

I've been through this with three sons and one daughter, at this age it's all about form/technique. They just need to learn how to lift properly at this age. They are not adults so the strength increase at this age is puberty dependent and irrelevant. 

Posted
13 minutes ago, F250 said:

You literally stated that your goals for her were " 100 and 135". Don't give kids goals like this. 

I've been through this with three sons and one daughter, at this age it's all about form/technique. They just need to learn how to lift properly at this age. They are not adults so the strength increase at this age is puberty dependent and irrelevant. 


 

Quote

Asking a novice to almost double their squat in 6 weeks

Quote I was responding too. Not what I said. Maybe you both need to learn to read. Her form is fine. Thanks for your “concern”

Posted
Just now, UT_OB1 said:


 

Quote I was responding too. Not what I said. Maybe you both need to learn to read. Her form is fine. Thanks for your “concern”

Uh, bro, you don't give kids that age a strength goal but you do you. 

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